Sometimes I get fired up when an athlete of mine is going for a big lift and tend to get loud and yell. If it startles anyone, I'm sorry. That sorry also extends to all the future times it will happen!
Training:
Squats 1,1,1,1,1
Then
Weighted sit-ups 4x10
Friday, July 10, 2009
Thursday, July 9, 2009
Intervals
True interval training incorporates rest periods in between each interval. This will allow each interval to be done at higher intensities thus increasing power. Just another tool in the never ending journey to higher fitness.
Training:
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
12 pull-ups
Rest 1 minute
3 rounds for time
150 lb dumbbell snatches
Training:
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
12 pull-ups
Rest 1 minute
3 rounds for time
150 lb dumbbell snatches
Tuesday, July 7, 2009
Open the hip
Ensure the hip joint and knees fully open during these and other dynamic movements. This ensures full power development and utilizes the full range of motion of the movements.
Training:
21 hang squat cleans
21 swings
15 hang squat cleans
15 swings
9 hang squat cleans
9 swings
For time
Training:
21 hang squat cleans
21 swings
15 hang squat cleans
15 swings
9 hang squat cleans
9 swings
For time
Monday, July 6, 2009
Push-press
Elbows in front of the bar, big air, and jump hard.
Training:
Push-press 5x1
Then
Plank 1 minute
1 arm, 1 leg plank 15 seconds,then switch arms and legs for another 15 seconds.
Training:
Push-press 5x1
Then
Plank 1 minute
1 arm, 1 leg plank 15 seconds,then switch arms and legs for another 15 seconds.
Sunday, July 5, 2009
Game it
Game this workout, do not do as many thrusters as possible in the first minute but work until the minute is up. If you can rock out 13 thrusters in the first minute only do 10. This will leave you stronger for the next minutes and hopefully allow you to finish the workout quicker.
Training:
Start a timer, at the start of each minute do 5 burpees and then in the remaining time, do thrusters until the minute is up. Continue like this until you have completed 50 thrusters.
High intense, mixed modal training builds a solid foundation for high risk, first responder jobs.
Training:
Start a timer, at the start of each minute do 5 burpees and then in the remaining time, do thrusters until the minute is up. Continue like this until you have completed 50 thrusters.
High intense, mixed modal training builds a solid foundation for high risk, first responder jobs.
Friday, July 3, 2009
Fight for it
Fight for those last couple of reps, like Chris did with 135 lbs! This was done after her work sets were completed!
Training:
Squat 5x3
Then
Weighted sit-ups 4x10
Training:
Squat 5x3
Then
Weighted sit-ups 4x10
Carrying weight
The weak can get very strong quickly by simply carrying weight. No, it doesn't take the body through a full range of motion, unless it's going from the ground every time it's dropped, but it requires great strength and conditioning to carry a large weight a long distance, and to do so quickly.
Training:
500 lbs for a mile, this is a team workout, distribute the proper weight amongst the athletes and they have 4 intervals of 400 meters to move the 500 lbs.
Training:
500 lbs for a mile, this is a team workout, distribute the proper weight amongst the athletes and they have 4 intervals of 400 meters to move the 500 lbs.
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