2,2,2,2,2,2,2,2
Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light
5km time trial - Running
The 5 Essential People Skills
by Dale Carnegie
An Excellent read.
Saturday, 25 February 2012
TM W#28 Feb 26 2012
Heavy Push Jerk
2,2,2,2,2,2,2,2
Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light
5km time trial - Running
The 5 Essential People Skills
by Dale Carnegie
An Excellent read.
2,2,2,2,2,2,2,2
Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light
5km time trial - Running
The 5 Essential People Skills
by Dale Carnegie
An Excellent read.
Friday, 24 February 2012
Rest Day
Art meets fitness - I see a nice station for Handstand Push ups and a great ledge for pull ups
Thursday, 23 February 2012
TM W#27 24th Feb 2012
The workout of you life - GET GASED!!
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
Wednesday, 22 February 2012
Tuesday, 21 February 2012
TM W#25 Feb 22 2012
Today Workout is...5 Rounds for time
300m Run
20 box jumps
20 lunge jumps
20 double knee jumps
Rest between rounds = 60/90/120/150 seconds respectively per round.
Monday, 20 February 2012
Rest Day
A great opportunity to look back over the past 10 weeks and assess your performance.
If you would like improvements in any areas I can help with some programming? So just comment me with any questions. I'm here to help. I can add a Ab workout each day or make a chin up plan or even program a 10 week plan to get you to the next Marathon.
Set some goals!
Saturday, 18 February 2012
TM W#24 Feb 20 2012
Snatch Day
Work up to a 1RM
8,4,3,2,1,1
The weightlifting snatch is a complex movement. I requires a fast jump and high pull, then you pull under the bar and land in a squat stance and tighten up like hell to catch the load above head. Stand and you have it.
TM W#23 Feb 19 2012
Todays workout is inspired again by CrossFit because I am a huge fan.
It was the workout from Wednesday the 15th of Feb
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
It was the workout from Wednesday the 15th of Feb
WEDNESDAY 120215
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Friday, 17 February 2012
TM W#22 Feb 18 2012
Skill session
Handstand walk -
1/ partner wheel barrow walks
2/ feet on chair handstands
3/ handstand against wall
4/ handstand against wall - alternate raising palms off the grounds
5/ handstand sideways shuffle across the wall
6/ partner handstands free air
7/ partner handstand walks
8/ handstand walks for distance - RECORD YOUR SCORE
WORKOUT
FRAN - CrossFit workout
21-15-9
Thrusters 95lb (40 kgs)
Pull ups
Thursday, 16 February 2012
REST DAY
Today is a day to practise skills, drills or get away from it all so that you are better and stronger tomorrow.
Wednesday, 15 February 2012
TM W#21 Feb 16 2012
Double Day
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Tuesday, 14 February 2012
TM W#20 Feb 15th 2012
Todays workout brings lifting and body weight exercises together to combine for a killer metabolic conditioning session.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
Monday, 13 February 2012
Tough Mudder W#19
Tennis Court madness
With my tennis background I know how to get fast, agile and endure long intense matches.
This is applicable to, Tennis, Tough Mudder, CrossFit and any other sport that demands speed, agility and stamina.
Today's workout is
8 Rounds of :
(4 sets with 20 seconds rest between sets)
Thruster 30 kgs x 3
2 court suicide touching each line (Doubles, Singles, T, Singles, Doubles) and coming back to the start.
With my tennis background I know how to get fast, agile and endure long intense matches.
This is applicable to, Tennis, Tough Mudder, CrossFit and any other sport that demands speed, agility and stamina.
Today's workout is
8 Rounds of :
(4 sets with 20 seconds rest between sets)
Thruster 30 kgs x 3
2 court suicide touching each line (Doubles, Singles, T, Singles, Doubles) and coming back to the start.
Sunday, 12 February 2012
REST AND RECOVER
Today is a rest day
Use it don't abuse it. What you do today will affect how you feel tomorrow.
Use it don't abuse it. What you do today will affect how you feel tomorrow.
Subscribe to:
Posts (Atom)