Week of September 3rd:
Frequency once again will rule the week, but barbell full body compound will be replaced with more dumbbell and kettlebell work. I feel that our body's and brains need a break. With that said barbell upper body will still be present.
Warm Up: Between 5 and 10 minutes in duration
Work: will be timed. PAY ATTENTION, there will no preset amount of sets. Just a percentage to give you guidance. Rep amounts will be given however. Most likely the combination of % of max and rep count will dictate how fast you move.
Work: Again, PAY ATTENTION!!! I will sometimes specify the exercises while other times it's up to you, I know, scary
Fitness: 4 blocks will appear at the bottom of the web page.
MONDAY: 09/03/18
Warm Up: 8 minutes/ 8 reps on all exercises
- band good mornings
- band squat (use same band as good mornings)
- supermans: R/ L
- down dog to up dog
Work: 10 minutes: Kettle Compound
- Double kettle hard clean to front squat: 60 - 70 % of max
- complete 7 reps every minute for 10 minutes. Remaining time of minute is recovery.
Work: 20 minutes: 60% of max/ 6 reps per exercise:
- Quad: lunge: back foot elevated
- Ham: dumbbell RDL: R/L
- Chest: dumbbell press of choice
- Back: lat pull down
- Shoulder: barbell upright row
- Core: mermaid: R/ L
Work: Fitness: choose 1 of the fitness blocks if your schedule permits
TUESDAY: 09/04/18
Warm Up: 7 minutes
- clubbell pull over: 5R/ 5L
- clubbell halo: 5R/ 5L
- barbarian squat: 5 reps
- bird dogs: 5R/ 5L
Work: 8 minutes: Dumbbell Compound
- dumbbell hard snatch (each rep touches the floor): 50% of max
- complete 5R/ 5L every minute for 8 minutes. Remaining time of minute is recovery
Work: 25 minutes: 50% of max/ 10 reps per exercise
- Quad: dumbbell bench step over: L/ R
- Ham: hip extension OR ham glut raise
- Chest: barbell press of choice
- Back: cable OR dumbbell row
- Shoulder: over head barbell press
- Core: ab wheel
Work: Fitness: choose 1 of the fitness blocks if your schedule permits
WEDNESDAY: 09/05/18
- Warm Up: 10 minutes
- hindu push up: 8 reps
- lunge: step back: 10 total (5R/ 5L)
- 2 hand kettle over head swings: 12 reps
Work: 10 minutes: Kettle Compound
- Double Kettle Hard Clean to Over Head Press
- Have 2 different sets of kettles at your disposal (light: 8 reps/ heavy: 3 reps)
- Alternating rounds between light & heavy complete required reps every minute for 10 minutes. Remaining time of minute is recovery.
Work: 20 minutes: 80% of max: 3 - 6 reps per exercise
- Quad: dynamic leg press (explosive/ jump)
- Ham: ham curl
- Chest: barbell press of choice
- Back: pull up: hold at top for 2 count (add weight if you want)
- Triceps: dips
- Biceps: barbell curl
- Shoulders: not today
- Core: no abs today
Work: Fitness: choose 1 of the fitness blocks if your schedule permits
THURSDAY: 09/06/18
We are going off the rails today
- complete 100 reps of 5 exercises of your choice.
- complete ALL 100 reps of 1 exercise before starting another
- rep & set count is up to you!!!
Warm Up: I will "suggest" poundage for some of the exercises. Perform warm up reps of YOUR exercises (that DO NOT count towards the 100 of choice) to get warmed up!!!
1) kettle sumo jump deads: W: 35 lbs M: 53 lbs
2) push up
3) pull up: (vary your grip)
4) trap bar dead lifts: W: 95 - 115 lbs M: 185 lbs
5) ab: wind shield wipers
6) dips
7) kettle 2 hand swings: w 44 lbs M: 62 lbs
8) jump lunge (body weight): 50 R/ 50 L
9) double kettle push press W: 15 - 20 lbs M: 25 - 35 lbs
10) 24" box jump
11) kettle kick thrus
NO FITNESS
FRIDAY: 09/07/18
Warm Up: 10 minutes
- kneeling: hip rotations: internal, external, lateral: 10R/ 10L reps on all
- lateral lunge (use TRX for R.O.M): 5R/ 5L
- kettle circle clean (super light lbs): 10R/ 10L
- sit up: 10 reps
Work: 7 minutes: Dumbbell Compound
- double dumbbell clean & press: complete 7 reps every minute for 7 minutes. Remaining time of minute is recovery.
Work: 20 minutes: 50% of max: 8 - 12 reps on all exercises. You decide. I do not know how you feel after yesterdays workout.
- Quad: leg extension
- Ham: single leg hip bridge (feet elevated on bench)
- Chest: dumbbell press OR fly of choice
- Back: straight arm lat pull down/ optional: shrugs
- Shoulder: cable lateral (side) raise: L/ R
Work: Arms: 4 sets on ALL
- super set: triceps/ biceps
- dumbbell skull crusher/ seated dumbbell curl: 10 reps on both
- trx suspension triceps press/ trx suspension biceps curl: 15 reps on both
- single dumbbell close grip triceps press/ cable reverse grip biceps curl: 20 reps on both
Work: Fitness: choose 1 of the fitness blocks if your schedule permits.
FITNESS
No more than 20 minutes: You decide. Keep intensity high.
- Choose 1 of the below blocks.
#1) Treadmill Work
- Incline: 7.0 TURN OFF treadmill 10 second sprints
- kettle 2 hand swings OR jump swings: 20 reps
- 1 minute recovery
#2) kettle bells: 4 reps on all
complete required reps continually for 2 minutes. 1 minute recovery: 3 - 5X
- kettle jump squat
- kettle hi pull: R/ L
- kettle kick thrus
#3) 1 minute PAIN
- complete required reps every minute. Remaining time of minute is recovery.
- 1 minute recovery after ALL 3 exercises are complete
- 1st minute: kettle double cleans: 20 reps
- 2nd minute: slam ball: 25 reps
- 3rd minute: 12" box jump: 30 reps
- 4th minute: 1 minute recovery
- Repeat the above: 3X
#4) Tabata: your choice of cardio
- 2 - 4 blocks (10 - 20 minutes)
