Thurs Nov 1, 12

A mustache grower today:

My wife loves this picture.... that's why she's so excited that it's MOVEMBER!

A. Back Squats; 3 sets of 5 reps- add 5-10lbs to last time.

B. Bench Press; 3 sets of 5 reps- add 5lbs to last time
- In between sets do some One Arm DB Rows, nothing too crazy just get some reps in and maybe a bit of a "pump" in the guns.

C. Pick one option:
1.
Deadlift; work up to a heavy set of 5 reps- add 5-10lbs to last time
or
2.
5-10x
- 1 Deadlift at same wt as your 5 rep max (see last workout that you built up to one set of 5)
- 7 Burpees- fast (try to keep burpees to 21s or less)
90s rest
*** This one stops at one of these scenarios:
- You are beat or run out of time
- Your DLs start looking like a dog taking a dump (don't get to that level, stop when form degrades)
- You can't keep burpees to the 35s timeframe.

For all lifts/movements today try to focus on a tight core.... belly button in and nuts up.

Monday Oct. 29/12

HOOOORRRAAAAYYYY! Squat racks for all!  Make sure to thank your local B-Shifter for the work of moving and assembling these for us.

Get warmed up, this means get moving for 5-10 mins with your whole body doing lighter stuff to get blood flowing and ready for movements of workout- this means that whatever your warm-up looks like you should have some light squats (BW, Bar, Bar + a bit of wt), some light pressing and pulling and some dynamic stretching.

Workout:
A. Back Squat; 3 sets of 5 reps, rest as needed
- First time?  Take a few sets to build up to a wt that you can do with perfect technique but your speed starts to slow on way up- do this wt for a total of 3 sets.
- Repeat offender?  Add 5lbs to your last wt as long as you were able to do all reps with good techinique last time.

B. 3x
-Shoulder Press; 5 reps (see blurb for back squats on how much wt to use)
-Pullups; 3x max reps (no kipping, bands or negatives- just an honest set of pulls)
Rest 2-3 mins

C. 5x
10-12 TRX/Ring/Bar Body Rows- Body straight, bellybutton in
14 Burpees (try to keep within 42 secs.)
90s rest

D. Got time?  Your choice to hit stairs, treadmill etc.  Give er snot for 15-30s and rest (active) for 3x the work time.  Keep it constant each interval and stop once you can't keep the same pace.

Be sure to leave time to stretch!

Body Row
Whatever you use for this a few points:
- feet forward = harder, backwards = easier
- no butt sag or "english" put on it to get up- this is about core strength and stability as much as pulling strength
- put feet where you will be able to touch chest to bar, you can always make it harder for next set/workout
- try for a slight pause with chest touching hands/bar etc.

Wed. Oct 24/12

Our squat racks may be in transition so here is something to keep you going without needing a rack:

A. Goblet Squat; Up the rack- do sets of 3 with each wt. all the way up to where you can keep form but the next jump would cause you to start faultering form, do a total of 3 sets of 3 at this top wt.  If you get up to 100# with ease then do 3 sets at 100# as many reps as you can do with excellent form.

B. Standing One Arm DB Row; work up to a 20 rep max- do a few sets at 5-10 reps building the wt up each set to get an estimate of a good wt to go for a full 20 reps.  If it feels like 15 reps would be tough then give it a try and surprise yourself!

C. 5 Rounds:
12 KB Swings
12 Burpees- try to keep within 36s
90s rest

D. Got time?  Stairs, run, row etc.
Not much time?  Get in a good stretch!  Big focus on hamstrings, hip flexors and chest.

Hand on DB rack works too, bellybutton in for each rep and spine as neutral as possible.


What is a neutral spine?  If lying on the floor or standing with back to wall (butt, shoulders and head touching) when you slide your hand under your low back you should be able to fit just the meat of your hand onder your spine without any fight...... if you can slide your whole wrist under then rock hips just a bit to make the space just enough for the meat of your hand.
Savvy?

Sunday Oct. 21/12

Get a warm-up in and a bit of a stretch.
What is a warm-up? 
- Spend around 5mins on the bike, treadmill, rower, skipping etc
- Do some dynamic stretches
- PRACTICE the movements you are going to do in the workout- just body weight, then bar, then a little wt... work your way up to your work wts.
- You can also throw in some other big movements if you feel they are helpful to get you warmed up and in a good range of motion (squats, KB swings, lunges, pullups/rows, pushups etc)
Once you feel like you've primed the pump get at it!

Workout:
A. Deadlift; work up to a 5 rep max *for today keep both hands overhand today (knuckles forward) if you cannot lift what you usually do with a mixed grip you have a relative weakness in your grip strength!  Note the difference... trust me, this is something I need to work on.

B. 5x
5 Goblet Squat; ideally start with a wt that is 25% of your body wt and add each set **
10 Burpees (try to get them done in 30s)
90s rest
** the wt is too heavy if you are unable to keep your bellybutton pulled in for entire movement and/or your technique is degrading.  For burpees the goal is a burpee every 3s, sustained.  If you slow down then stop- would rather quality over quantity.

C. Cardio/core/etc
You choose what your next thing is- stairs, running, biking, core stuff etc.  A few guidelines though:
- if you are running or doing some sort of cardio deal give it a go with 30s work and 30s rest x10, that is all... just give'r snot for the work.
- if you are doing core stuff then:

• Be exlposive- do some oblique stuff like throwing that requires coordination and explosive movement
• Be stable- planks are good finishers but only if you are holding a good position- straight lines.  If you are sagging then you need to stop as you will be practicing poor form and your body will do that when it is required to be straight!
• Be smart- don't annhialate, stimulate.  Work to a bit of fatigue or to a point just past what you have done previously, this is enough to keep you progressing- no ned for funny business or complete trashing of core musculature.

Tuesday Oct.16/12

Hey, annual WFI Fitness Evals are coming up- I will be trying to get them done early November..... now's the time to get on the treadmill and run through the protocol if you haven't done it in a while.

A. Treadmill Protocol (see below)

B. Up and down the rack Goblet Squats + Pushups
Start with the lightest wt on the rak and do 5 Goblet Squats, move up by 5lbs and repeat up to a challenging wt then go back down the rack the same way you came..... fun stuff.  Here's the kicker, in between squat sets throw in a set of pushups- only like 3-5 GOOD ones.  Like the Squats they will seem pretty easy at first but will accumulate quite quickly.

C. Side Planks; 1x max attempt per side.
- if you get more than 90s per side then you are free to do whatever you want.
- if you get less than 90s per side then repeat x 2, resting about 90s per set.

D. Lots of time?  Stairs, run.... go for it.  As long as you leave time to get a good stretch in!

 Treadmill protocol:

Here is the way the test is run- this tells you minute by minute what grade and speed your treadmill should be at:

 

Time	Speed- mph	% Grade
0:00-1:00	3.0	0
1:01-2:00	3:0	0
2:01-3:00	3.0	0
3:01-4:00	4.5	0
4:01-5:00	4.5	2
5:01-6:00	5.0	2
6:01-7:00	5.0	4
7:01-8:00	5.5	4
8:01-9:00	5.5	6
9:01-10:00	6.0	6
10:01-11:00	6.0	8
11:01-12:00	6.5	8
12:01-13:00	6.5	10
13:01-14:00	7.0	10
14:01-15:00	7.0	12
15:01-16:00	7.5	12
16:01-17:00	7.5	14
17:01-18:00	8.0	14
Recovery Phase
0:00-1:00	3.0	0
1:01-2:00	3.0	0
2:01-3:00	3.0	0

 

Notice the bold #'s?  they are the ones that you change at that particular time frame- after the first 3 mins you alternate between increasing speed or incline until you hit your taget HR.

 

Not so good with math and need a reminder of what your target HR should be?

Age	Target HR		Age	Target HR		Age	Target HR
25	162		35	156		45	150
26	161		36	155		46	149
27	161		37	155		47	149
28	160		38	154		48	148
29	160		39	154		49	148
30	159		40	153		50	147
31	158		41	152		51	146
32	158		42	152		52	146
33	157		43	151		53	145
34	157		44	151		54	145

 

Capisce?