Back to Basics

I love the basics, my favorite movements to train are the basics. Athletes cannot go wrong with heavily emphasizing the basics in their training. The basic build a strong foundation that can be built apon for the rest of their lives and once the basics are mastered any exercise can be learned and applied.

Training:
Back to Basics
80 squats
2 pull-ups
60 squats
4 pull-ups
40 squats
8 pull-ups
20 squats
10 pull-ups

Staying strong and moving weight

Training:
Press 6x3

Then

5 pull-ups
10 squats
15 sit-ups
6 rounds for time

Fuckin Burpees

This workout is great, until the athlete gets to the burpees.

Training:
Those burpees suck
10 pull-ups
20 tire jumps
30 swings
40 situps
50 push-ups
60 burpees
10 pull-ups
For time
Thanks Mark twight

Big plates

Moving on up to the big plates!

Training:
Front squat 5x5

When the weather outside is frightful

And burpees are so delightful! When you have no place to go 3-2-1 GO!

Training:
30 seconds of burpees
30 seconds of swings
10 rounds for time

Off days

Everyone has bad days in the gym and it's OK. Sometimes everything feels weird and you can't focus and the weight you have smoked before now feels heavy. These days are normal. The best thing to do is to move on and look to the next training session. Also bad days happen for a variety of reasons, diet, stress, life just kicking you in the tenders. Hows this for a bad day, coming in last at a base strongman competion when you trained and you know you are stronger than most, but I wasn't that day and my last place finish showed it. Shit happens and you say fuck it and move forward.

Training:
Press 5x5

Training:
Weighted pull-ups-work up to a max single

Tabata Tracy

Another athlete, Tracy, completed her goal of running a mile without stopping, so in the tradition of the gym a workout was created! This is one of my favorite parts of being a trainer, seeing the athletes progress and complete goals. She worked hard so here she is:

Tabata Tracy:
Tabata thrusters
Tabata pull-ups
Tabata squats
Tabata push-ups
Tabata swings


Todays Training:
The Big 30
30 tire jumps
30 push-ups
30 pull-ups
30 burpees
30 swings