thur 15 April 2010

Neuro Day:

single arm/single leg push up (opposite leg to arm)

10-30 over the course of a day

scale number as needed

for those that parkour, neuro day can be a parkour training day also

tues, 13 april 2010

20 high swings w/ kettlebell 1/4 BW

5 pull ups

AMRAP (as many rounds as possible) in 20 mins.

post rounds/time to comments

if you cannot do pull ups substitute with A-Frame Pushups:

from down dog position bring nose to ground and push back up

mon 12 april 2010

30 cleans w/kettlebell 1/4 BW

30 burpees

30 laydown stand ups

7 rounds

scale as needed

post time to comments

*BW= body weight

leaving and training

I will be out of town for two months, which I will explain later when I get back. In the meantime I have put together a 2 month training cycle for everyone who wants to partake. The cycle will be repeated when I get back after a everyone takes a 7 to 10 day break.

The goal is to track your progress by recording all of your times, weights and what you have to do to scale the workout. Then during the second phase we want to see improvement.

I tried to get strength, power, speed, and some longer workouts to try and set up a really good baseline through multiple levels of fitness for everyone. Right now we have people really good at a one or two things but suffer at other things. We want to try and balance that out a little and then start specific progression training stuff over different modalities. This will allow us to push every body up the fitness/wellness ladder quickly and efficiently. After the second cycle of the training we will do a cycle of strength, then speed, power, etc. Then we will come back to a more general cycle probably this one again and see if we did not markedly improve on all levels of fitness. The idea is that this will be a one year or so cycle and we all improve on every level of fitness/wellness.

 

There are some rules.

EAT WELL

Use your recovery days to recover. They are as, if not more important than the training days.

HYDRATE

Scale a workout when necessary

Don’t cherry pick a workout because you don’t like a movement. If you don’t like it, it is probably because you suck at it and you need to work at it.

On your off days get on a foam roller!
If you need support ask someone in the group and workout with them.

Don’t fuck around. TRAIN!

 

You will need

Olympic bar and plate weights at a minimum your bodyweight preferably 2. Sports authority often has 300# weight sets for around $200

Kettlebells. ¼, 1/3, ½ your bodyweight.

Jump rope

 

If you have questions most movements can be found online I will try and find some good links. Also, many people in the group can answer most of the questions.

 

Have fun

Train hard

Recover well

Eat well

Sleep well

HYDRATE

 

Take a picture front side and maybe back every two weeks. Also take measurements at the same time. If you get on a scale remember that they do not tell you your level of wellness or fitness. Most often they make you feel better or worse than you do and at the same time lie to you. I HATE THE SCALE. All it does is tell you what you weigh not what your fitness and wellness is.

 

wed 7 april 2010

20 high swings kb 1/2 bodyweight plus

40 yd sprint 

7 rounds

and less than  6 min

scale it however you want

post times to comments

5 mon 2010

workout

150 push ups for time

rules

if you can do 10 chest to ground with your knees off the ground then ALL of them are off the ground and chest touches. (ALL of them)

if you can't do 10 then ALL of them are knees down and chest touches.

take a break whenever you want. You have 4 burpees anytime you break.

If you cant do 10 chest to ground on your knees do on your tummy lay down stand ups.

if you get to 12 min stop

Fri 2 april workout

150 double unders

anytime you need a break or mess up you have 5, one handed swings. If you dont have a kettlebell you have 3 i arm burpees ea side.

for those that have a rower row 500 m 3 hours after workout

post times to comments