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

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

November 20 2011

Daily Dose

2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km

September 27 2011

Daily Dose

50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees

September 15 2011 - Circuit

Daily Dose

3 rounds 1 minute per exercise

Double unders
Push ups
BW Squats (Body Weight = BW)
Chin ups
Bench jumps
Dips
Lunge press with dumbbells (Lunge + shoulder press )

Quack quack Quack - Sept 2 2011

Water is good for Ducks and today it is good for you.

I don't care if you are an elite swimmer or a rock today you will get in the pool and get an excellent physical workout from it.

Daily Dose

10 sets
Freestyle x 50m Sprint
Breast stroke x 50m Slow
(2 MINUTE BREAK)
Go to deep end
5 sets
10 x Dips on the side of the pool
10 x Push offs (using both legs and swimming immediately back to wall)

Go home - Stretch and rest