September 8 2011 - Dead man walking

Daily Dose

Dead lift 3,3,3,3,3 Max weight
post your dead lift weight to the comments section of the site. Record for each set (3 reps completed non-stop)

2 min rest

Dead Walk 3 x 100m
Grab the two heaviest things you can hold and go walking (one in each hand) Keep your shoulders back, chest open and eyes looking ahead and walk it out. 


I'm calling this exercise the dead walk because @ the end of each set your legs will feel drained of energy and in a sense dead.

At the end of today's Dose you will be like a dead man walking and your legs will feel even sorer in the days ahead. Take some time to stretch out your bodies major muscle groups and be sure to get some protein back into your system real quick for amino acids that help your body repair and grow. Tomorrow is a scheduled rest day so no excuses for pulling rank and being soft on today's Dose.

September 7 2011 - Speed kills

For those of you who don't get my drawings

5 laps around a track or reserve

Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest

Stretch out full lower body especially butt, hips and quadriceps

September 6 2011 - 8 minute madness

Sept 5 2011 - Have a break

Today is a rest day

What you do with your rest days is for your own discretion ... If you feel like a beer or 10 thats up to you. Know that having them will slow your recovery, affect your health and reduce the output you can generate from your workout tomorrow. Some may say, a drink or two in good company can be very relaxing, unwinding and satisfying, and that is fine too. It is really is up to you what you choose to do. Know the effects of what you are doing so that you can make educated choices.

Looking forward to tomorrows session already

Sept 4 2011 - Hard'n up

Daily Dose

3 sets for time

45kg Deadlift x 6
10 Ring Dips (Normal dips are fine if you don't have rings)
10 L hold chin ups

Skill Training - Jumping
3 sets - 2 minutes rest between sets
10 Squats
!0 Squat jumps
10 Jumps and reach for the sky
10 double knee jumps
10 jumps with a 5kg weight
10 Double knee Jumps

Sept 3 2011 - Beach love

Daily Dose

5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)

Rest for 2 minutes

Every 30 seconds for 5minutes
50m sprint

Recover Stretch, Fuel and cool down

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