Monday Aug 8/11

If you have 3 mins this video would be great to watch! The Press is all to often junk in the weight room.... yes at AFD too. Just like there is always room for improvement in our diets and sleep habits, there is definitely room for improvement in our movements! Take some time to PRACTICE the movements in your workout during your warmups, it will prime your body to be ready for the workout and also make you more efficient in the movement.... and more efficient = STRONGER, FASTER & MORE AWESOMER. (and yes I know awesomer is not a word, it is underlined in red right now, but it should be a word)

A. Rear Foot Elevated Split Squat; 7-9 reps x 3 sets; 60s rest b/t legs.

B1. Chinups; 9, 9, 9; 60s rest.

B2. Barbell Shoulder Press; AMRAP @ 65# x 3 sets; 60s rest.

C. Complete for time:

10 WallBalls

20 Situps/Crunchies

9 WallBalls

18 Situps

8 WallBalls

16 Situps

7 WallBalls

14 Situps

6 WallBalls

12 Situps

5 WallBalls

10 Situps

4 WallBalls

8 Situps

3 WallBalls

6 Situps

2 WallBalls

4 Situps

1 WallBall

2 Situps

For A- if you did the workout on Saturday July 23/11, then add 5% to the wt (5% of: your body wt.+total wt of DBs) and do for sets of 9. If you haven't done these then add wt. each set if you are able to do all 9 reps per set- if unable to do the movement then substitute weighted stationary lunges- videos to follow.

For B- Do a set of 9 pullups, rest 60s then do your set of Shoulder Press, rest 60s then repeat superset for a total of 3 rounds. If you did the workout on Sunday July 31/11 then try to make the intensity (wt.) about 5% harder and go for sets of 9- this works if you did pullups with or without assistance, just make sure it is a bit harder and you max out around 9 reps for the PU. For the Press give it a whirl to see just how many you can get each set... 10? 15? 20??

For C- Use UP TO 20# for the MedBall and up to around 10' for a target- obviously scale wt./ht. as needed. I would rather you get the lungs burning a bit on this than have you looking at the ball on the floor for 3 mins at a time thinking about the next set of 14... Situps can be crunchies too, be cautious of your back if this type of movement bothers you.... a good substitute for this would be knees to elbows like the last workout that was posted.

RFE Split Squat

DB Lunge/Split Squat variation