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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