Warm up, get a little sweaty and go through joint mobility, include bear crawls and front to back and side to side leg swings.
3 Rounds
10 Deadlifts 95-155#
20 Pullups or Ring Rows or Jumping Pull ups
30 Box Jumps or Step ups
40 sit ups
50 Squats
Warm the dead lift up, start with a lighter weight and work up to the weight you will be using. Ensure perfect form . Sub in kettlebell swings if you don't want to do deads. Remember if doing jumping pull ups, allow yourself to fall back down from the top, do not lower yourself slowly!
TB
As above, but cut the number of reps by a third. If not confident in the deadlift replace it with sand bag ground to shoulder.
Today, focus on a real good warm up and stretch afterwards.
Tuesday, 12 June 2012
Saturday, 9 June 2012
Sunday June 10/12
A. DB Front Squats; 3 sets of near max reps- use the heaviest wt. you can get up to your shoulders and squeeze out at least 5 reps, then go for it!
B. 5x or until you feel yourself starting to decline in your peformance*
- Tower Run up at 90% (100' Sled pull forward if stairs not going to work for you)- time yourself
- Walk down
- Max Rep Pushups- you can put your feet up if needed to make harder or raise hands on stairs if assistance is needed
- Rest as needed- minimum 60s, keep rest periods the same for every set (time from top of stairs to time starting to run up stairs again)
*With performance decline I am thinking anything in the 10% or greater area, so if it takes you 20s to get to the top (or end of sled run) for your sets then all of a sudden its like 24s.... call it quits. This is your body saying it has had the dose needed for this workout- if this is ignored your likelyhood of overtraining goes way up because your body is at the point of no longer being able to recover quick enough between bouts. Keep intensity and rest periods the same and listen to your body. This is training, not testing!
B. 5x or until you feel yourself starting to decline in your peformance*
- Tower Run up at 90% (100' Sled pull forward if stairs not going to work for you)- time yourself
- Walk down
- Max Rep Pushups- you can put your feet up if needed to make harder or raise hands on stairs if assistance is needed
- Rest as needed- minimum 60s, keep rest periods the same for every set (time from top of stairs to time starting to run up stairs again)
*With performance decline I am thinking anything in the 10% or greater area, so if it takes you 20s to get to the top (or end of sled run) for your sets then all of a sudden its like 24s.... call it quits. This is your body saying it has had the dose needed for this workout- if this is ignored your likelyhood of overtraining goes way up because your body is at the point of no longer being able to recover quick enough between bouts. Keep intensity and rest periods the same and listen to your body. This is training, not testing!
Thursday, 7 June 2012
Workout of the Day, June 8, 2012
Warm up good, get a little sweaty, include head to toe joint mobility and a couple laps of bear crawl.
Part 1
3 rounds
15 sit ups
15 squats
15 Back Extension
Part 2
4 Min Run, Row, Bike or step (someone at 89 row)
4 Min of: 5 Elevated push ups, 5 pull ups or ring rows
4 Min of: 20M farmers carry (49-60#), 40 jump ropes
4 Min of ground to overhead with dumbells or sandbags
Rest 1 min between intervals.
Elevated push up, put feet on a bench or something up and complete a push up. Elevated push ups can be subbed by regular push ups.
Take any left over time and actually stretch.
Part 1
3 rounds
15 sit ups
15 squats
15 Back Extension
Part 2
4 Min Run, Row, Bike or step (someone at 89 row)
4 Min of: 5 Elevated push ups, 5 pull ups or ring rows
4 Min of: 20M farmers carry (49-60#), 40 jump ropes
4 Min of ground to overhead with dumbells or sandbags
Rest 1 min between intervals.
Elevated push up, put feet on a bench or something up and complete a push up. Elevated push ups can be subbed by regular push ups.
Take any left over time and actually stretch.
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