Workout of the Day November 5, 2011

 

Warm up as normal. Ensure joint mobility is complete, focus on the shoulders.

Part 1

5-5-5-5-5
Shoulder Press

Ensure there is no dip of the knees to get the weight moving up. Keep legs straight or slightly bent. Try with a barbell, use rubber plates in case you have to dump the weight. Start light and warm up the movement, then get into it.

Part 2

Narrow Grip Bench Press
3 rounds
12 reps

Take a narrow grip than you would normally take, almost to the smooth part in the middle of the bar.

Part 3

21-15-9

Hand release push ups
Wall Balls

Hand release push ups are: from the top of the pushup, go down till the chest is on the ground and take your hands off the floor, put them back down and push up. Repeat.

Wall balls, use a 14-20# ball to a 10' target.

If there's time, core workout.

Ensure to stretch shoulders post and drink plenty of water.

Workout of the Day November 2, 2011



Warm up as normal. Have everyone watch the video of the man maker. Or have one person demo it correctly.


10-9-8-7-6-5-4-3-2-1

Man Maker
Lengths of the bay farmers carry (use 2 class A foam pails)
Wall Balls

At the end of each round carry the sand bag duffle up the tower once at 58, or the inside stairs at 57 twice.

Use 10-20 pound dumbbells for the man makers. If the pails become too much for the farmers carry, choose a couple dumbbells of an appropriate weight as a substitute.

For the wall balls, use a 16-20# ball to a 10' target.

Not sure exactly how long this will take, but if time permits, tabata core. Pick one movement and stick to it. Also choose a time frame for the work and rest.

Workout October 28, 2011



Warm up as normal. Ensure joint mobility is completed.

Part 1

3 Rounds

Wall Balls to 10' Target
75# deadlift or sumo deadlift high pull if you know it.
Box Jumps
Push Press with 45-75# barbell
Row, bike, run or skip
Rest

Spend 1 minute at each movement then move onto the next. Go down the list to the rest, then rest for 1 minute. Do this for 3 rounds.

Part 2

Tabata core
Pick a work to rest ratio, however keep to doing one movement. Eg, sit ups, plank etc.

Water is good.