Sunday Oct. 30/11

A. Goblet Squat; work up to a heavy set of 3-5 reps then do a total of 3-4 sets at that weight; rest 90s max b/t sets on the way up.

B.

50 Double Unders/Tuck Jumps

5 Burpees (chest to floor)

40 DU/TJ

10 Burpees

30 DU/TJ

15 Burpees

20 DU/TJ

20 Burpees

10 DU/TJ

For time.

After a good warm up see how quick you can rip through this workout. Double unders are when you skip with a rope and it goes under you twice with one jump. If these are too difficult then you can substitute them out for Tuck Jumps- jump with arms straight out in front of you as high as you can bringing knees up to chest.

Goblet Squat:

Tuck Jump:

Remember, if you have time on Monday the 31st I know a guy in Cochrane looking for any available hands to help him move.... great way to get the hair on your lip a little kick start!

Thursday Oct. 27/11

A. Bar Dips; work (increase wt. each set) up in sets of 5 until you can't do 5's then do sets of 3 until you max out for 3 reps. So you will end up with a 3 rep max for your dip- ideally you'll find this max wt. within 3-5 sets of 3.

B. 10-1 Ladder of:

Pullups- Kipping OK

KB Swings- up to 24kg

- 10 Pullups/10 KB Swings, 9PU/9KBS, 8PU/8KBS.......1PU/1KBS.

Can you do all rounds unbroken? That will be the attempt if possible- use feet for assisstance if needed.

C. 3x

Max L Hang (or if you can't hold for any longer than like 10 secs to a Knee Tuck, basically the same thing with your knees bent)

60s Skip singles - Practice

60s rest

Weighted Dips- without a belt you can put a DB in your knee pit, works pretty good.

L-Hang

The bent knee version:

Saturday Oct. 21/11

A. Deadlift; 3,3,3,3,3; increase loads for each set, each of the 5 work sets should be tough (while holding awesome form) and the last 1-2 sets really tough.

B. 5 Rounds:

10 Pushups

10 Situps

10 Pushups

10 Situps

400m run/2:00 bike(hard)

- go through this list a total of 5 times, move to the next item when you have completed all reps of the movement you are working on. How long will it take?

If you need to scale the workout because the # of reps is too much then your option is to do 4 rounds- this is to be decided before you start your workout. Stick with your plan!

Good

MONTAGE!

Notice the form stays pretty well the same, whether it is in a traditional stance (narrow feet/wide hands) or in Sumo (wide feet/narrow hands:
- weight on heels
- while setting up the back is rounded up, then once in position the back tightens to a flat or even rounded in (concave) position
- bar is close to legs at all times, seems like it slides up and down the legs
- bar doesn't ski jump off knees on way down- a little patience in bending knees when lowering

The deadlift, so simple- just pick the stupid thing up! Yet there are finer points to be practiced to make sure your back is happy and you lift a hella lot of weight.

Let's not see this in the gym:

He did hit a PR, but seriously, we're at work.

To start off, a hit the rower for a 2:00 Row for a warm-up.

Head over and do some warm-up sets of 5-10 reps (light) of:

Bench Press

Situps and Knee raises

Squat/Wall-Ball

Easy pullups

-only do 2-3 sets of everything then start working up in wt. on the bench. (The warm-up should be around 10 mins and not overly taxing- should not feel like a workout yet, just a warm-up.)

A1. Bench Press; 5,5,5,5,5; all 5 sets should be tough and increasing wt. for each set, set #5 should be the max wt. you can do for 5 reps; rest 90-120s b/t sets.

A2. While resting for A1: Hang from pullup bar and do a max set of knees to elbows (or knees as high as you can get them).

B. 5 Rounds for time (no rest):

10 Pullups

20 Wall-Balls (unbroken sets if possible, you choose the wt.)

C. Get a good stretch. Try to get up to 20secs per hold and try to get through a lot of stretches all over your body. Any extra tight spots? Head back to them a couple times if needed.

Friday Oct. 14/11

A. Deadlift; 3,3,3,3,3- rest as needed b/t efforts, increasing the load for each set so that the last set is very tough (while maintaining excellent form- chest up, wt. on heels, squeeze cheeks). Should take up to 15 mins for these work sets.

B. 5 Rounds for time:
10 Burpees
10 Switch Lunges/Alternating lunges (per leg)

You can land with your rear foot up on the toe, not flopped on the ground like she shows... and wear tights if you want, you just need to make sure you're wearing your AFD T.

Tuesday Oct. 11/11

So, I'm assssuming those of you doing the workouts on the blog played hockey Monday and probably Wed. of this week....

For today:

A. Push Press; Build to a heavy 1 rep (heavy for you); take your time and work on keeping your core locked in for each rep. Focus on locking gut like your are going to get punched, and quick explosive drove overhead. Take about 12 mins to work up to the heavy rep(s). You should end up having 3 or 4 singles that are quite tough but doable and happy on wrists and lower back.

B. Set a timer for 20 mins:
And do pullups.

Goal is 100.

If you can do all 100 note how long it took you to complete and what your sets looked like. If you don't make 100 (and don't worry, chances are you won't be the only one), then note how many you made it through.

Thing is, if you can do pullups without assistance then don't use assistance, period. Kipping OK, if you know how. If you need assistance to do pushups regularily the ideally you will have a buddy to help you with yours by holding your feet or giving a push on the lats under the arms. Keep them tough- like not being able to do more than 5 per set at the beginning and ideally not making them easier as you go.

Have fun.

Thursday Oct. 6/11

Blue Card Day......

Serously, not much time for workouts in the AM today I'm thinking. So might have to split it up somewhat:

Morning:

Back Squat 5-5-5-5-5; 2:00 rest b/t sets.

Do a general warm-up then start working up in sets of 5-10 to warm up your squat, once the wt get tough for 5-7 reps start your work sets. Each set should be heavier than the previous and ideally the 5th set will be a new 5 rep max (most wt. you can do at 5 reps).

Get cleaned up and off to training, hope you bring your water bottle and some good snacks!

Evening:

Find some time in the evening to get out and do some de-stressing/unwinding from a long day in the chair.

Bike/Treadmill/Rower: 12-20 mins steady state.

Monday Oct. 3/10

October?!

It's a mere 1 month away from Movember.....

Here's a workout to warm that upper lip if it is lacking in fur right now:

A. Sled Drag- there and back 50': Drag forward for 50' then backward to the start, resting 60s b/t rounds. Start with 45# on the sled and work up by 20-25# for each set of there and back. If alternating with someone else get the right wt. on ASAP and get going.

B. Sandbag Complex:

5 Rounds of-

7 Sandbag Clean (floor to arms)

7 Sandbag Front Squat

7 Sandbag Push Press

7 Sandbag Back Squat

7 Sandbag Bent Over Row

rest 60s-2min

The wt. will be dictated by the weakest movement, the idea being that you would be able to go through the first few rounds without resting during the round- if you must rest during a round don't drop the bag, try to keep it up off the ground.

Videos:

Sandbag Clean

Sandbag Front Squat

Sandbag Push Press

Sandbag Back Squat

Sandbag Bent Row

These videos are links to Catalyst Athletics, sweet place to go for movement videos and training articles mainly focused around Olympic Lifting but has tons of other stuff. While you're there check out the Performance Menu- Free Issue.