11/30/11

Warm up.. Yoga.. Namaste

11/29/11

Warm up with joint mobility and dynamic movement.  Today we are going to do HICT (High Intensity Circuit Training).. 5 exercises, 25 seconds of work and 5 seconds to get to the next spot.  These workouts simulate "game" conditions for athletes and push physical and mental endurance. 

25 seconds on / 5 seconds off
20 rounds

Set 1

Ropes (double waves, alternating waves, corkscrews, judo throw, wave from your knees)
Chest to bar
Dips
2 handed swing
Medicine ball slams

Set 2

Ropes
Double press
Gorilla jack
Russian twist
High knees

Set 3

Ropes
Ukrainian Dead Lift
Pull ups
Lunge
Ab wheel

Cool down, have a nice day..

11/28/11

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 3 exercises.

9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell dead lift
Barbell Power clean
Barbell Back or Front Squat

These exercises can all be performed with dumbbells or kettlebells as well.

Cool down, have a nice day.

11/27/11

Warm up with joint mobility and dynamic movement.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

Cool down, have a nice day.

11/26/11

Warm up with joint mobility and dynamic movement.  Then get right right into the workout. 1 minute of work followed by 20 seconds of rest for 20 rounds.  Today we are going to mix up kettlebell movements and body weight movements.  This is a good strength and endurance workout.  It also is a full body go, so really get warmed up prior to starting.

30 rounds of 1 minute of work / 20 second of rest

2 hand swing
mountain climbers
sumo squat/upright row
sit out
double clean and jerk

5 minutes of abs

Cool down, have a nice day.

11/25/11

Warm up with joint mobility and dynamic movement.  Time to run off that pecan pie, and stuffing.. Hopefully you enjoyed Thanksgiving and now it is time to get back to work.  Nice cardio workout today that is simple but very effective.  If you have family or friends from out of town, no need for the gym.  Just a nice track or trail. 

Run 1/4 mile
20 push ups
30 squats

Repeat 12 times = 3 miles, 240 push ups, 360 squats

Cool down, have a nice day.

11/24/11

Happy Thanksgiving!!  Enjoy today, but first time to do a little work.. Today we are going to a heavy-medium-light workout.  Warm up with joint mobility and dynamic movement.  Work those kinks out...  Then begin.


10 rounds

This is 1 round:


1 heavy -3 medium -5 light  reps of 1 arm dead snatch
5 box jumps
5 light - 3 medium - 1 heavy reps 1 arm dead snatch
5 box jumps
rest 30-45 seconds in between rounds

This link is Steve Cotter performing the 1 arm dead snatch
http://www.youtube.com/watch?v=obpGlXe3pnk

Cool down, have a nice day...