Have a Merry Xmas and Happy New Year
50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days
My best burpee time for 50 in a row is 3:39 or 219 seconds
Monday, 26 December 2011
Friday, 23 December 2011
Wednesday, 21 December 2011
December 22nd 2011
High heart rate and upper body element in boxing, combined with massive heart and lunge component swimming.
Boxing (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs
Swim 100m
5 rounds for time
Boxing (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs
Swim 100m
Tuesday, 20 December 2011
December 21st 2011
Max Squat day
8 sets of 1 reps
1,1,1,1,1,1,1,1
Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.
8 sets of 1 reps
1,1,1,1,1,1,1,1
Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.
Monday, 19 December 2011
December 19th 2011
Bench Press Dynamic speed day
KB bench press 12 sets of 3 w/ 30sec rest
Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort
KB bench press 12 sets of 3 w/ 30sec rest
Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort
Sunday, 18 December 2011
December 18th 2011
Dynamic dead lift day
Sumo dead lift 60% max weight 12 rounds of 2 30sec rest between sets
BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds
Sumo dead lift 60% max weight 12 rounds of 2 30sec rest between sets
BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds
December 17th 2011
2 Rounds
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
Wednesday, 14 December 2011
December 15th 2011
TRIPLETS
Todays Workout is a combination of a gymnastics or callisthenics movement, a weight lifting movement and a metcon element.
AMRAP - AS MANY ROUNDS AS POSSIBLE (10mins)
Thrusters 40kg x 7
Burpee Chin Ups x 7
Row 200m
Tuesday, 13 December 2011
December 14th 2011
Daily Dose
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
December 13th 2011
Max Bench day
Incline bench press
- Work your way up to a 6RM in 3 - 4 warm up sets of incline.
- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)
- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps
Make sure you have a partner to spot you on max bench day.
The aim of this workout is to get MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.
Good Luck
TrickyFit
Saturday, 10 December 2011
December 11th 2011
Hope everyone is happy with the programming. I am officially a qualified Personal Trainer to match with Gym instructor and CrossFit L1 Trainer.
Do a hundred burpees and have a beer to celebrate with me :)
Thanks for following
Be more
Trickyfit
Friday, 9 December 2011
December 10th 2011
Warm up
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Thursday, 8 December 2011
December 9th 2011
Anaerobic speed day
Warm up
Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.
Workout
6 x 100m
4 x 200m
2 x 400m
1 x 800m
Cool down - Stretching
Warm up
Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.
Workout
6 x 100m
4 x 200m
2 x 400m
1 x 800m
Cool down - Stretching
Tuesday, 6 December 2011
December 7th 2011
Dynamic Speed Day
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Monday, 5 December 2011
December 6th 2011
Bench press speed day.
Building power at submaximal weight. Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.
Todays Workout
16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.
2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction
Stretch out body and rest up
Building power at submaximal weight. Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.
Todays Workout
16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.
2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction
Stretch out body and rest up
Saturday, 3 December 2011
December 5th 2011
Warm
Up
Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM
Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps
Cool down
yoga 30 minutes or more
Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM
Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps
Cool down
yoga 30 minutes or more
Thursday, 1 December 2011
December 3 2011
Daily Dose
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
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