Dynamic dead lift day
Sumo dead lift 60% max weight12 rounds of 2 30sec rest between sets
BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds
Sunday, 18 December 2011
December 17th 2011
2 Rounds
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
Wednesday, 14 December 2011
December 15th 2011
TRIPLETS
Todays Workout is a combination of a gymnastics or callisthenics movement, a weight lifting movement and a metcon element.
AMRAP - AS MANY ROUNDS AS POSSIBLE (10mins)
Thrusters 40kg x 7
Burpee Chin Ups x 7
Row 200m
Tuesday, 13 December 2011
December 14th 2011
Daily Dose
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
December 13th 2011
Max Bench day
Incline bench press
- Work your way up to a 6RM in 3 - 4 warm up sets of incline.
- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)
- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps
Make sure you have a partner to spot you on max bench day.
The aim of this workout is to get MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.
Good Luck
TrickyFit
Sunday, 11 December 2011
DECEMBER
Hey TrickyFitters
Do you want the good news or the bad first.
Too bad you can have THE GOOD!
- I am officially a Qualified Personal Trainer with the Australian Institute of Fitness and I also received my Master Trainer Certificate which is excellence in my performance regarding postural analysis, pre exercise screening, program design, working with clients of all ages and medical conditions as well as running well balanced Personal Training sessions.
THE BAD NEWS is
-I have not been updating my information blog due to the demands of finishing off the course.
However I have continued to post daily workouts @ TrickyFitDailyDose where you will find everything you need to remain fit and active. I follow a 3 day of training 1 day of rest workout routine...and that is why there is not a workout for every date of the year. You can have a lot of fun searching through the blog for past workouts or looking at all the workouts with push ups or squats (whatever tickles your fancy today or whatever your weakness is hehe)
Thank you all for supporting this blog. Even if you just get 1 little tip that clicks for you...you can start achieving results that you have never imagined. Stay tuned moving forward into 2012
Tristan Enright
Do you want the good news or the bad first.
Too bad you can have THE GOOD!
- I am officially a Qualified Personal Trainer with the Australian Institute of Fitness and I also received my Master Trainer Certificate which is excellence in my performance regarding postural analysis, pre exercise screening, program design, working with clients of all ages and medical conditions as well as running well balanced Personal Training sessions.
THE BAD NEWS is
-I have not been updating my information blog due to the demands of finishing off the course.
However I have continued to post daily workouts @ TrickyFitDailyDose where you will find everything you need to remain fit and active. I follow a 3 day of training 1 day of rest workout routine...and that is why there is not a workout for every date of the year. You can have a lot of fun searching through the blog for past workouts or looking at all the workouts with push ups or squats (whatever tickles your fancy today or whatever your weakness is hehe)
Thank you all for supporting this blog. Even if you just get 1 little tip that clicks for you...you can start achieving results that you have never imagined. Stay tuned moving forward into 2012
Tristan Enright
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 moreTrickyfit
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
WarmUp
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
Wednesday, 30 November 2011
December 2 2011
Warm up
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Monday, 28 November 2011
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