Friday March 30/12

A. Power Clean; 5 sets of 3 reps- I know this will be foreign for most but the thing is that I want you to try it- basically you get the wt. from the floor to your shoulders and it should look similar to the bottom of the shoulder press when it gets on your shoulders. Floor to shoudlers for a set of 3, increase wt. as you can for a total of 5 sets.

B. Choose one option (the first is the hardest):

Option 1:

100 KB Swings- Heavy

100 "Evil Wheels"

For time (break them up as you see fit)

Option 2:

As many rounds as you can in 12 mins:

10 KB Swings- Heavy/Moderate

10 "Evil Wheels" or leg lowers (alternate these movements if you want)

To a max of 100 total reps each

Option 3:

Max rounds in 12 mins:

10 KB Swings- Moderate/light

10 Situps- throw your hands for momentum

Option 4:

Alternate 30s each with 30s rest b/t movement for a total of 10 rounds:

KB Swings

Front Plank

Power Clean:

"Evil Wheels" aka Ab wheel- use a barbell with like 10# plates on it

A few things to add:

- to activate core: tongue to top of mouth (like it does when you swallow), lift the boys/do a keigel/pucker up like you'll poop your pants if you don't hurry (these will all give the same result), deep breath, draw belly button toward spine

- once you start to fatigue be careful. This is not a movement you want to fail on, you will be in an unsupported position that if your core fails you are at risk of back injury. So keep the reps smooth and when you start to feel the thoughts of "I think this is good enough for today" then pay attention and call it good. Note the # you did and try to beat it next time.

Tuesday Mar 27/12

Running workouts for this week:

2-3x: accumulate 20 mins of jogging/running- mix with walking as needed and try to keep total time to about 30mins if possible.

Shift Workout:

A. Sumo-Deadlift; Work up to a 5 rep max- max with great form!

B. 3x max rep Chinups (palms toward you), strict... at 89 station..... set up the ladder or tower horizontally?? We might be quicker getting the pullup bar mounted if they see us using apparatus for exercise!!

C. 4x

100m Farmer walk- as heavy as possible

100m Sprint- shuttle run in bay?

90s rest b/t rounds

For the farmer carry, you can use tools, foam jugs, DBs, KBs.... milk buckets, whatever- as long as it's tough and you are even on both sides.

Mon March 19/12

Mayor's Run.... T-Minus 11 Weeks!

For those of you that are new to running here is the deal, get out on your feet 2-3x per week.

Week 1 (This week): for all 2-3x go out and walk/jog for a total of 30mins. That simple. If you can, accumulate a total of 18 mins actual jogging in that 30 for each time.

Today's workout:

A. Back Squat; 3 sets of 5 reps- add 5lbs to last time

B. Bench Press; 3 sets of 5 reps- add 5lbs to last time

C. Pick a wt. for the front squat/goblet squat you can do for 10 reps then:

5 Front/Goblet squats

30s Push Up Plank Position

5 Front/Goblet squats

30s Push Up Plank Position

5 Front/Goblet squats

30s Push Up Plank Position

Keep in mind that this last one is supposed to end up being tougher than it looks, because the 30s is your "rest" period- so no dilly dallying b/t the two!

Got some more energy? Spend it getting limbered up.

Have fun!!

Wed. March 14/12

A. Deadlift- Work up to a heavy set of 5 reps- add 5-10# to last time.

B. 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Pullups

Box Jumps

C. 3x

Leg Lower negatives- 5 as slow as able under control

Farmer Carry- Foam jug in each hand (min. wt) go for a walk down and back in the bay

60s rest

Sunday March 11/12

A. Front Squat; 5 rep max- work up to a heaviest set of 5 reps that you can do with great form

B. Pullups- 3x Max Reps- strict, palms facing away

C. 5x

12 Walking Lunges- 6 per leg; total wt. 55% of A- use bar on back or total for DBs in hands

12 Bar dips

60s Double Unders/singles fast- with skipping rope

2:00 rest

Tuesday Feb. 6/12

A. Deadlift; work up to a heavy set of 5- add 10lbs to last time or hit a 5 Rep Max

B. 3x

Chinups- Max reps strict

Duffle bag Bear Hug Carry length of bay and back- heavy

Rest as needed

C. Tabata Front Squats- Bodyweight/BB Front squat/KB Goblet squat/DB's in hands at shoulders.. take your pick and stick with it

8x 20s work : 10s rest

- Wt. should be light enough that you can continually do reps for 20s with great form.... if needed you can do this sans weights and it'll still be a ton of fun. Your score is the least # of reps you do in a round

Still got energy? I'm sure there is plenty to shovel!