6-25-2009
WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats
TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R
BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R
METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass
Thursday, July 2, 2009
ANOTHER BRANCH...
6-23-2009
Today was my first class teaching at Alliance Physical Therapy.
WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges
ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20
1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work
I haven't trained like this for awhile. I felt it.
Today was my first class teaching at Alliance Physical Therapy.
WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges
ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20
1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work
I haven't trained like this for awhile. I felt it.
Thursday, June 25, 2009
Sunday, June 21, 2009
SATURDAY
June 20, 2009
Warm Ups
1 kbell squat-jerk
1 minute work/1 minute rest
10 sets
1 hand swings
1 minute work/1 minute rest
6 sets
box pistols
5 L/R-7 steps
5 L/R-6 steps
5 L/R-5 steps
5 L/R-4 steps
Much easier than the Rachel Carson Challenge...
Warm Ups
1 kbell squat-jerk
1 minute work/1 minute rest
10 sets
1 hand swings
1 minute work/1 minute rest
6 sets
box pistols
5 L/R-7 steps
5 L/R-6 steps
5 L/R-5 steps
5 L/R-4 steps
Much easier than the Rachel Carson Challenge...
GROUP
June 17, 2009
Warm Ups
scorpions, cobras, hip crossovers, glute march, shoulders, knee grab n' lunge, low lunges, duck walks and hops, walk out n' in, deck squats
Strength
Press L/R-5 x 3
4 stage press L/R-3 x 3
Slow return press L/R-5 x 3
Tabata 20/10
8 sets
2 hand swings + 2 hand squats + single cleans + alternating lunges 2 hand or racked
Warm Ups
scorpions, cobras, hip crossovers, glute march, shoulders, knee grab n' lunge, low lunges, duck walks and hops, walk out n' in, deck squats
Strength
Press L/R-5 x 3
4 stage press L/R-3 x 3
Slow return press L/R-5 x 3
Tabata 20/10
8 sets
2 hand swings + 2 hand squats + single cleans + alternating lunges 2 hand or racked
June 16, 2009
GS TRAINING
Warm Ups
JERKS
1 minute left
1 minute right
2 minutes rest
2 minutes Long Cycle-single or double
2 minutes rest
3 minutes Long Cycle-single or double
2 minutes rest
4 minutes Long Cycle-single or double
3 minutes rest
2 minutes 2 hand swings
2 minutes rest
1 minute 1 hand swings L
1 minute 1 hand swings R
2 minutes rest
Tabata body weight jump squats 20/10 - 8 sets
Warm Ups
JERKS
1 minute left
1 minute right
2 minutes rest
2 minutes Long Cycle-single or double
2 minutes rest
3 minutes Long Cycle-single or double
2 minutes rest
4 minutes Long Cycle-single or double
3 minutes rest
2 minutes 2 hand swings
2 minutes rest
1 minute 1 hand swings L
1 minute 1 hand swings R
2 minutes rest
Tabata body weight jump squats 20/10 - 8 sets
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