On Air Day!
With gear on not on air:
A. Working up until unable to add wt to sled without resting during set:
- 50' Sled pull backward
- 50' Sled pull forward (back to start)
(start with a 45# plate on sled, drag there and back, rest while partner(s) go, each set add 25# to sled, you are finished when unable to complete set effectively- DO NOT DECREASE WT! You are only allowed to add wt each set)
On Air:
1-3x
60s work in each station, rest 60s at end of rotation before starting next round
- Landmines- one arm Row to press (use bar +25#)- weak arm
- Landmines- one arm Row to press (use bar +25#)- strong arm- match # of reps
- KB Swings (with gloves on)
- Duck Walk
- Sledge Hammer (alternating hands using tire and back of flathead axe or sledge)
Workout is finished when one of 2 things happens:
- Low air alarm
- Finished 3 rounds
Your pace should be at about 70-80%, something sustainable. You can always pick up the pace if needed!
Landmine Row to press- no squat jumps required, just do this for 60s!
Duck walk- hands don't need to be on the head but just try to keep moving in the squat for the minute!
Pretty straight forward, hit the tire! Alternate hands every rep or every few.
Friday, 27 July 2012
Tuesday, 24 July 2012
Wed July 25/12
A. Shoulder Press; Work up to a 5 rep max for one set then do 3 sets of 5 at 85% of that wt.
B. 10-9-8-7-6-5-4-3-2-1 rep rounds of:
KB Swings- to above eye level
Goblet Squats
C. Side Planks; 3x max per side- be sure to match up the sides so that they are the same amount of time under tension.
B. 10-9-8-7-6-5-4-3-2-1 rep rounds of:
KB Swings- to above eye level
Goblet Squats
C. Side Planks; 3x max per side- be sure to match up the sides so that they are the same amount of time under tension.
Thursday, 19 July 2012
Friday July 20/12
A. Deadlift; work up to a heavy set of 5 reps with regular or sumo stance.
B. Bench Press; 3 sets of 5 reps at challenging wt.- use DB's if needed.
C. 3-5x
10 DB Push Press- as heavy as you are comfortable with using with no back discomfort
Hand Over Hand Sled Pull- 1 length of rope; as heavy as you can pull
50' Sled Drag Forward- same wt as the HOH sled pull, go nice and quick
2:00-3:00 rest- USE YOUR REST PERIODS
Rest periods are there to let you recover so that your next bout is just as intense as the previous one- intense meaning you go just as hard and get at least almost the same result in speed/wt etc. Short changing your rest will cause rapid decreases in performance during your workout and increase your potential for overtraining. Each round should look the same and if at say round four you tank then finish the round out and call it a day. This is a training session not a testing session! Also, we are looking at training our anaerobic system with these intervals, to string them together would shift our training to more of an endurance focus- OK if planned that way but not what is intended.
DB Push Press- only thing I would suggest is feet directly under your hips, not so wide- knees will thank you.
HOH sled pull- pretty straight forward
Forward Sled Pulls- runners or duty boots, up to you!
B. Bench Press; 3 sets of 5 reps at challenging wt.- use DB's if needed.
C. 3-5x
10 DB Push Press- as heavy as you are comfortable with using with no back discomfort
Hand Over Hand Sled Pull- 1 length of rope; as heavy as you can pull
50' Sled Drag Forward- same wt as the HOH sled pull, go nice and quick
2:00-3:00 rest- USE YOUR REST PERIODS
Rest periods are there to let you recover so that your next bout is just as intense as the previous one- intense meaning you go just as hard and get at least almost the same result in speed/wt etc. Short changing your rest will cause rapid decreases in performance during your workout and increase your potential for overtraining. Each round should look the same and if at say round four you tank then finish the round out and call it a day. This is a training session not a testing session! Also, we are looking at training our anaerobic system with these intervals, to string them together would shift our training to more of an endurance focus- OK if planned that way but not what is intended.
DB Push Press- only thing I would suggest is feet directly under your hips, not so wide- knees will thank you.
HOH sled pull- pretty straight forward
Forward Sled Pulls- runners or duty boots, up to you!
Monday, 16 July 2012
Tuesday July 17/12
A. Squat; 3 sets of 5-10 reps- preferrably back squats but if at 89 then jump the wt. to your shoulders and do front squats.
B. Shoulder Press; 3 sets of 5 reps.
C. 3-5x
10 TRX Pushups/Dips
15 KB Swings
20 Situps
B. Shoulder Press; 3 sets of 5 reps.
C. 3-5x
10 TRX Pushups/Dips
15 KB Swings
20 Situps
Wednesday, 11 July 2012
Thursday July 12/12
After a good warm-up:
A. Deadlift (or sumo-deadlift) work up to a near max set of 5 reps; rest as needed on way up and try not to do too many sets to get there- say 5-7 total including warmups.
B. 5x
100' Sled drag forward
100' Sled drag backward
Max rep Pushups
Rest 2-5 mins between each round, and TAKE A REST it is there so you can at least partially recover enough to give er snot for each work set.
C. Water+Stretch+Good food
A. Deadlift (or sumo-deadlift) work up to a near max set of 5 reps; rest as needed on way up and try not to do too many sets to get there- say 5-7 total including warmups.
B. 5x
100' Sled drag forward
100' Sled drag backward
Max rep Pushups
Rest 2-5 mins between each round, and TAKE A REST it is there so you can at least partially recover enough to give er snot for each work set.
C. Water+Stretch+Good food
Sunday, 8 July 2012
Monday July 9/12
'bout time I get back at this!
A. Front Squats- use a barbell or DB's, whatever works for you; Get the heaviest weight you can up to your shoulders and then give'r for a set of max reps- x 3 sets.
- reps should be controlled on way down and come back up with force. If you can see if you can make 20 reps per set..... Once you put the weight down hit the deck and do a max set of pushups, full, chest to floor each rep.
Rest 60-90s between sets.
B. Side Planks; max time x 2-3 sets per side, rest 1/2 as long as work sets- be sure to do your weaker side first and match the time with other side.
C. Spend 10-15 mins (total) practicing these, rotating through:
- Single Leg DB touches (see video)
- One Arm KB Swings (alternating every rep or every so many)
- Skipping rope (fancy footwork?)
You decide the # of reps you do for each and wt. used. Idea is be smooth and balanced without rushing through, your HR will likely stay up for the duration but should not feel forced.
Watch the whole thing but at about 1:25 he gets to the part where he touches the bottle, this is the idea but use a DB or whatever you want on the floor as a target. The higher and closer the target the easir it is, the lower and farther away the harder.... work your way into it and don't get too ambitious. If you go the whole time without failing then it is good, if you get to the end and fail in the last round or so to get the target then theat is good too. Remember it is practice, not a test!
A. Front Squats- use a barbell or DB's, whatever works for you; Get the heaviest weight you can up to your shoulders and then give'r for a set of max reps- x 3 sets.
- reps should be controlled on way down and come back up with force. If you can see if you can make 20 reps per set..... Once you put the weight down hit the deck and do a max set of pushups, full, chest to floor each rep.
Rest 60-90s between sets.
B. Side Planks; max time x 2-3 sets per side, rest 1/2 as long as work sets- be sure to do your weaker side first and match the time with other side.
C. Spend 10-15 mins (total) practicing these, rotating through:
- Single Leg DB touches (see video)
- One Arm KB Swings (alternating every rep or every so many)
- Skipping rope (fancy footwork?)
You decide the # of reps you do for each and wt. used. Idea is be smooth and balanced without rushing through, your HR will likely stay up for the duration but should not feel forced.
Watch the whole thing but at about 1:25 he gets to the part where he touches the bottle, this is the idea but use a DB or whatever you want on the floor as a target. The higher and closer the target the easir it is, the lower and farther away the harder.... work your way into it and don't get too ambitious. If you go the whole time without failing then it is good, if you get to the end and fail in the last round or so to get the target then theat is good too. Remember it is practice, not a test!
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