Today was another power training day with sprints, plyos and med ball work.
Warmup: Leg swings, toe/heel walks, arm circles, ankle mobs, forearm wall slides, skip series, high knees, butt kickers
Workout: 10 x 55 meters w/75 sec. recovery; Box jumps 3 x 5; Med ball circuit: Ricochets 2 x 15 sec. ea; MB chest passes 2 x 12 @ 16 lbs; MB side tosses 2 x 8 ea. @ 16 lbs; Between the legs hip toss- 2 x 8 @ 16 lbs.
Comments: Good session outside on the turf for the sprints. The MB work was more of a strength-speed emphasis than earlier in the week.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 30, 2011
Thursday, December 29, 2011
Today's Training Session: Total Body Strength Training
Today was this week's 2nd total body strength training session. Core lift was the dynamic effort deadlift.
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, march series
Workout: Sumo DE deadlifts w/ bands: 8 x 3 (on the minute) @ 185 w/short orange bands; Incline DB chest press: 1 x 12 @ 65, 1 x 10 @ 70, 1 x 9 @ 75, 1 x 7 @ 80 supersetted w/face pulls 4 x 12 @ 57.5; DB Rows 3 x 10 @ 75, 85, 90.
KB snatch: 1 x 10 on the minute ea. side @ 20 kg., 4 rounds.
Comments: Good training session w/ lots of backside/posterior chain work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Ankle mobs, forearm wall slides, Indian clubs, low box hip flexor, open hip adductor, open hip t-spine rotation, march series
Workout: Sumo DE deadlifts w/ bands: 8 x 3 (on the minute) @ 185 w/short orange bands; Incline DB chest press: 1 x 12 @ 65, 1 x 10 @ 70, 1 x 9 @ 75, 1 x 7 @ 80 supersetted w/face pulls 4 x 12 @ 57.5; DB Rows 3 x 10 @ 75, 85, 90.
KB snatch: 1 x 10 on the minute ea. side @ 20 kg., 4 rounds.
Comments: Good training session w/ lots of backside/posterior chain work.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, December 28, 2011
Today's Training Session: POWER!
Perhaps inspired by recently studying and watching DeFranco's and Smith" "Power!" DVD I did a power training session today. Though anyone who follows my blogs, tweets or newsletters knows I do 2-3 power sessions per week.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, kneeling hip flexor, 1/2 kneeling adductor, Brettzel 1.0, sidelying t-spine
Workout: Band resisted long jumps- 3 x 4 ((90 sec. recovery); Box jumps-3 x 5 (90 second recovery); Med ball work-Ricochets 2 x 15 sec. w/ 4 lb. MB; MB chest pass-2 x 12 @ 6 lbs.; MB alt. hip toss-2 x 12 @ 6 lbs; MB soccer toss-2 x 10 @ 6 lbs.
10 x 50 yds. acceleration sprints w/ 75 second recovery.
Comments: Good training session with both upper and lower body power work as well as total body training (sprinting). Emphasis with MB work was on speed-strength.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, kneeling hip flexor, 1/2 kneeling adductor, Brettzel 1.0, sidelying t-spine
Workout: Band resisted long jumps- 3 x 4 ((90 sec. recovery); Box jumps-3 x 5 (90 second recovery); Med ball work-Ricochets 2 x 15 sec. w/ 4 lb. MB; MB chest pass-2 x 12 @ 6 lbs.; MB alt. hip toss-2 x 12 @ 6 lbs; MB soccer toss-2 x 10 @ 6 lbs.
10 x 50 yds. acceleration sprints w/ 75 second recovery.
Comments: Good training session with both upper and lower body power work as well as total body training (sprinting). Emphasis with MB work was on speed-strength.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Tuesday, December 27, 2011
Today's Training Session: Total Body Strength Training
Today's training session was a total body strength training session at "rush hour" at the gym which meant dealing with the crowds of early New Year's resolution folks and well as those working off their holiday buffets.
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Circuit: RFESS x 12 @ 20 kg.; chins x 12; 45 degree back raise x 15; MB 1 arm pushups x 12; rollouts x 10; 4 rounds w/60 seconds between rounds.
KB Farmer's walk: 2 x 80 yds. @ 32 kg.
Comments: Good training session though working around the crowd was a bit of a challenge to say the least. Not being reliant on equipment is a big help in situations like this as you can more easily work around all the post holiday crowd.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Forearm wall slides, ankle mobs, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Workout: Circuit: RFESS x 12 @ 20 kg.; chins x 12; 45 degree back raise x 15; MB 1 arm pushups x 12; rollouts x 10; 4 rounds w/60 seconds between rounds.
KB Farmer's walk: 2 x 80 yds. @ 32 kg.
Comments: Good training session though working around the crowd was a bit of a challenge to say the least. Not being reliant on equipment is a big help in situations like this as you can more easily work around all the post holiday crowd.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Friday, December 23, 2011
Today's Training Session: Total Body Strength Training
Today did a strength training session at our facility...nice to have the whole place to yourself.
Warmup: Foam rolling, Indian clubs, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, jump rope
Workout: Strength circuit: RFESS x 12 ea. @ 50, TRX row x 15 @ 25 (vest), GHR x 8 @ 25 (vest), Spike pushups w/ft. elevated x 12 @ 25 (vest), KB swings X 15 @ 24 kg.
Comments: Nice to train with no distractions as I had the whole facility to myself as we were closed for the day. You can get a lot done with no distractions! :)
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup: Foam rolling, Indian clubs, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, jump rope
Workout: Strength circuit: RFESS x 12 ea. @ 50, TRX row x 15 @ 25 (vest), GHR x 8 @ 25 (vest), Spike pushups w/ft. elevated x 12 @ 25 (vest), KB swings X 15 @ 24 kg.
Comments: Nice to train with no distractions as I had the whole facility to myself as we were closed for the day. You can get a lot done with no distractions! :)
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Thursday, December 22, 2011
Today's Training Session: Sprint Intervals
Got out early today right after daybreak and beat the early birds by getting a sprint session in before the crowds!
Warmup:Ankle mobs, wall slides, toe/heel walks, leg swings, march series, skip series
Workout: 10 x 50 meter sprints w/75 sec. recovery. On the turf, easier on the joints!
Comments: These new turf surfaces are so much easier on your joints than the all weather tracks and older turf surfaces. Almost like running on grass without the irregularities.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Warmup:Ankle mobs, wall slides, toe/heel walks, leg swings, march series, skip series
Workout: 10 x 50 meter sprints w/75 sec. recovery. On the turf, easier on the joints!
Comments: These new turf surfaces are so much easier on your joints than the all weather tracks and older turf surfaces. Almost like running on grass without the irregularities.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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