Training for Thursday May 10th, 2012

May 9, 2012 By Leave a Comment


Fitness Equation

Psychological Resiliency + Sleep (more is better) + Life Stress (less is better) + Proper Nutrition (NO sugar or processed foods) + Metabolic Conditioning + Strength + Power = Fitness.

Are you lacking any part of the equation? If so how are you going to fix it!

Skill Work

Pull Ups 4 x 5 – Strict

Strength

Barbell Single Leg Lunge 3 x 10 each leg. Increase load as technique allows.

Conditioning

For minute complete as many reps as possible:

  • Row (count calories)
  • Box Jump
  • DB Thruster
  • TRX Crunch

3 rounds, with 1 minute rest between rounds

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May 9, 2012 By Leave a Comment

 What are you doing today to become a champion?

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Trainng for Wednesday May 9th, 2012

May 8, 2012 By Leave a Comment

Skill

OH Squat 3 x 5

Strength

Back Squat

  • 1×5 at 60%
  • 1×5 at 70%
  • 5×3 at 80%

Box Jump x5 after every set of back squats

Conditioning

Row 150 meters x 10

Bonus Work

TRX Core

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Training for Tuesday May 8th, 2012

May 7, 2012 By Leave a Comment

Skill

Single Leg Squat – Beginners 3 x 6 each side
Single Leg Goblet Squat – Advanced 3 x 6 each side

Strength

Power Clean

  • 1 x 5 at 60%
  • 1x 5 at 70%
  • 4 x 3 at 85%

Conditioning

Sprint 200 meters
KB Swings x 21
Pull Ups x 12
4 Rounds

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Training for Monday May 7th, 2012

May 6, 2012 By Leave a Comment

Skill

TGU 2 x 6 (see video for tips and drills)
KB Windmills 2 x 6

Strength

Barbell Single Leg Lunge 3 x 10 each leg. Increase load as technique and comfort level allows.
Bench Press (narrow grip)

  • 1 x 5 at 50%
  • 1x 5 at 60%
  • 5 x 3 at 80%

Conditioning

Wall Ball x 15
Atomic Push Up x 10
5 Rounds

 

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Training for Saturday May 5th, 2012

May 4, 2012 By Leave a Comment

Skill

OH Squat 3 x 5 increase load for every set (40%,50%,60%)

Strength

KB Tea Pots 3 x 6 – Use heavy weights. go very slow and controlled
TRX Lunges 3 x 12 each side

Conditioning

“Tail Pipe”
Row 250 meters
KB Rack Hold for the time it takes yo to row 250 meters
3 Rounds

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