These workouts are put here as an option for AFD members to help improve their fitness related to FF activities. Each workout will contain a strength component (squats, deadlifts, presses, pulls etc) and finish with a conditioning component (lower skill movements done in intervals, rounds etc). The intention is to focus on building overall strength at the beginning of the workout when you are fresh and then use our strength for conditioning (as we are strength and power based athletes).
Saturday, 30 July 2011
Sunday July 31/11
A2. Goblet Squat w/ KB; 10-15 x 3 sets; 60s rest.
B. Front Plank; Max attempt x 2; 60s rest b/t attempts.
C. One Arm DB Row; 7-9 reps x 4 sets; 60s rest b/t arms.
D. Duffle Bag Ladder:
Duffle Bag Clean + Alternating Lunges
For the chinups use a wt./assistance that you can do all 10 reps, make them a bit harder for each set if using assistance. If doing all 10 reps w/ body weight or even additional wt. then see what your 10 rep max wt. is for the chinup. Front Plank... I heard someone on C shift mention they could do 4:40?? What about you? Go for it twice! One Arm DB Row- add 5% to the wt. used during the workout last Saturday.
Ladder:
How far can you go doing:
Clean the bag to your arms and perform 2 Reverse Lunges, drop the bag, clean the bag and do 4 lunges (2 per leg), drop, clean + 6 lunges.....
Try to get up to the 30 lunges, you can take a breath when the bag is on the ground but try to avoid dropping the wt. during a set.
If needed do 2-3 sets of 2-10 lunges.... questions, let me know!
Wt. can be this way or upside down... whatever. Just be sure the squats feel good and the wt. is challenging for you but not so heavy that you can't do at least 10 reps.
Skip forward to the 1 min mark... this is D of the workout today. The wt. doesn't need to be very heavy for this to be an awesome workout! If it feels light either go quicker or heavier. Have fun with this one!
Monday, 25 July 2011
Tuesday July 26/11
Friday, 22 July 2011
Saturday July 23/11
Sunday, 17 July 2011
Monday July 18/11
Thursday, 14 July 2011
Friday July 15/11
A. Back Squat; 4-6 reps x 4 sets; 2:00 rest.
B. 3x
8-10 Pullups; no rest
20 Alternating Lunges
90s rest
C. One Arm DB Row; 8-10 x 3 sets; 60s rest
D. Tabata: 20s work:10s rest x 8
Farmer Walk
For A and B the idea is that if you are able to do all the reps for the BS and the PU and DB Rows you will add wt. to the bar/your body. If you need assistance for the pullups then put your feet on a bench to help you up. Lunges are done for quality and speed, not wt. is required for you to add. If you have a typical timex watch the Tabata is pretty simple to set up- set your timer to repeat every 30s, on the first round start walking as quick as you can at the 20s mark, when it beeps you rest (should be 10s with a timex). Be ready (standing with wts. in hand) when the timer stops beeping so you can be walking for the whole 20s. Pick a wt. that is heavy but not crazy- pick a wt. you figure you can successfully do all 8 rounds with.
Friday, 8 July 2011
Sunday July 10/11
5-10 Ab roller/TRX Rollouts; no rest
60s BB Landmines
60s rest b/t rounds
B. As Many Rounds as Possible in 20 mins of:
- 10 KB Swings
- 20 Walking Lunges
- 200m Run (at 58 open the bay doors and run around the building, at 57 I figure it would work the same if you opened both sides in the gym area and ran around the longer way)
For A I will attach video of what this looks like, the BB landmines are a 45# bar just set in the hole of a heavy plate on the ground and you rotate side to side. The key is that it is an "anti-rotation" movement- when you feel your core (on the sides) engage bring the bar back up to center with those core muscles. This is not an arm, shoulder or lower back exercise so the focus should not be felt in these areas as much as in the oblique areas.
For B, KB swings are up to 24kg (55lb) for men and 16kg (35#) for women. Use what works for you and go to at least a ht. that you can see under the ball when it gets up. These should be felt in your Glute's, ham's, and quads but not lower back. If that is where you feel it you need tweaking and we need to spend a few mins together. Walking lunges are just with bodyweight. If you feel as though you could increase the wt. for this workout then do more reps, don't add wt. See how many rounds you can get in in the 20 mins... can you get 10?
The TRX Rollout- can be done kneeling or standing, try the kneeling (on a pad) first to see how it goes. There are also wheels that you can do this with or even with a barbell on the floor. The more horizontal you get the harder it is.
The Landmine- this guy has a contraption for the end of the bar to poke in but you can lay a 45# plate on the ground and place the bar into it on a 45deg. angle to get the same result.
Wednesday, 6 July 2011
Thursday July 7, 2011
Friday, 1 July 2011
Saturday July 2, 2011
- rest as needed before going on to B
B. Set a timer for 15 mins and complete as many rounds as you can of:
5 Pullups/Chinups- however you need to get your chin over the bar
10 Situps
15 Wall Balls- use up to 20lbs to roughly 10' target. Use less wt. if you start off only doing a couple at a time- to a min. of 12lbs (for men, if women working out use max 12#)
Something to keep in mind- when it says things like 10-12, or 8-10 it is meaning reps per set. Choose a load (might be just bodyweight to start) that you can perform a full set with, if you can do all rx'd reps with a certain wt. it is recommended that you increase the wt. for the next set..... well it's a bit more than recommended.... if you can do all reps then up the wt. On the flip side, if you are unable to do the minimum 10 reps then decrease the load as it is too heavy for this particular workout. For today this might mean doing Lunges instead of the split squat- either way stick to the appropriate reps and you'll get the training response we are looking for today. I will attach some youtube vids of these movements so that there should be little to no confusion.... of course call/email me if there are questions.
The rear foot elevated split squat.
If putting your foot up is too tough for the rx'd reps.
Whichever you go with be nice to your knee! If you need to put a towel or something under it so you don't smack it on the floor then go for it.