Double Day
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Showing posts with label Fitness training. Show all posts
Showing posts with label Fitness training. Show all posts
Wednesday, 15 February 2012
Tuesday, 14 February 2012
TM W#20 Feb 15th 2012
Todays workout brings lifting and body weight exercises together to combine for a killer metabolic conditioning session.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
Sunday, 5 February 2012
Tough Mudder W#13 - Be radical!! Feb 6 2012
Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.
1
Bench Press
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
Push ups
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Dips
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
Push Press
2 sets of 30 Push press @ 30-40% of max bench press
2
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar
1
Bench Press
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
Push ups
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Dips
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
Push Press
2 sets of 30 Push press @ 30-40% of max bench press
2
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar
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