Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.
5 Rounds for time
30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint
Showing posts with label squats. Show all posts
Showing posts with label squats. Show all posts
Tuesday, 7 February 2012
Friday, 3 February 2012
Tough Mudder W# 12 - February 4th 2012
Tough Mudder Short course trial
Time yourself to complete this workout
Run 1 mile in knee deep water
20 double knee jumps
20 sit ups
Swim 1/4 mile ocean
20 squats
20 burpees
Run 1 mile on land
This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.
What you need.
Runners, bathers and knowlege of exercises...all displayed in this blog.
Skill transfere -
Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.
Sunday, 29 January 2012
Tough Mudder workout 8 - Jan 30th 2012
Today's training is ...
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.
TABATA squats
P1
20 seconds of squats, 10 seconds rest for 8 rounds.
P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.
P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds
Sunday, 13 November 2011
November 14 2011
Body weight squats
TABATA
8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)
TABATA
8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)
Friday, 21 October 2011
October 23rd 2011 - Pump
DAILY DOSE
8 Sets
Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
8 Sets
Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
Friday, 7 October 2011
October 7th 2011 - Short Circuit
20 Chin ups
19 Squats 20kg
18 Chin ups
17 Squats 20kg
16 Chin ups
15 Squats 20kg
14 Chin Ups
13 Squats 20kg
12 Chin ups11 Squats 20kg
10 Chin ups
9 Squats 20kg
8 Chin ups
7 Squats 20kg
6 Chin ups
5 Squats 20kg
4 Chin ups
3 Squats 20kg
2 Chin ups
1 Squat 20kg
Record your time + tell me what the workout felt like... If you are reading these and not attempting them you are wasting your time. Get out there and CRANK IT OUT.
Good Attitude and Good luck
Saturday, 24 September 2011
Sunday, 18 September 2011
September 18 2011 - Programming special
Daily Dose
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
Thursday, 15 September 2011
Monday, 5 September 2011
Sunday, 28 August 2011
August 29 2011
Skill TrainingSets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps
Daily Dose
Max sets for 15 minutes
20 Horizontal Pull ups
20 push ups
20 double knee jumps
Saturday, 27 August 2011
August 28 2011
Format = Sprints 300m + Repetitions 20
3 sets for time
Sprint + Burpees
Sprint + Squats
Sprint + Push ups
Skill training 5 sets
L HOLD up to 1 minute
Friday, 26 August 2011
August 27 2011
3 Sets for time (Repetitions 14, 11, 8)
Squats max weight + Handstand Push ups
Record your squat weight for each set and over all time
Good Luck
Squats max weight + Handstand Push ups
Record your squat weight for each set and over all time
Good Luck
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