Rainy Thursday

Warmup

-Roll out

-In place

Workout

-Empty Trap Bar DL 6x10

W/

-Empty Bar Hang Clean to Deep Front Squat 6x4

W/

-Beam Touches 6x3 each arm

Roll out

The rainy day put me in a circuit type mood.  I've always said that I have nothing against crossfit, I do however disagree with high rep Olympic lifts which sometimes are a part of their workouts.  Olympic lifts are hard enough to do with the right technique, when you take a power exercise and make it an endurance exercise I see nothing but achy joints being hammered on and  poor technique due to fatigue.  A perfect recipe for injury.  Nonetheless, I made modifications and created my own crossfit type circuit with more joint friendly movements.  Light weight, full body exercises, manageable set/reps, good technique, minimal rest time, lots of sweat.  A nice little workout for a rainy day...

Hump Day Training!

Ok, so I said yesterday that today was an off day but I found some time and got some training in.

Wednesday

Warmup:
-Roll out
-Dynamic

The Workout:

-Trap Bar DL 2x10 (empty bar, 45's), w/slide board lunge x5 each leg, w/pec&calf stretch
-Trap Bar Jumps 4x4
135x4
135x4
185x4
185x4

-Band Resisted Bench 6x3 w/Blast Strap Chin ups 4x5, 3x4
205x3
225 5x3

-MB Shakes 3x:30 w/Band External Rotation 3x10

It was pretty dang humid out today which is a definite factor to consider when choosing sets and reps.  I like the trap bar because there's a lot you can do with it, with little risk of injury.  I just recently started using it in place of the snatch and/or clean complex to get a little more glute/ham activation and so far so good.  It's also a great way to add some resistance to power exercises (loaded jumps) without loading the spine, thus the reason I subbed in trap bar jumps for olympic lifts today.  We used the black monster mini bands (double looped) for bench today.  It's a great way to change things up with bench along with helping you find your groove (bar path).  Not to mention it speeds up the eccentric part of the bench to keep you from bouncing the bar off of the chest and helps strengthen your press from the bottom of the lift.  All that by adding those little bands?!?!?! Absolutely!!!  Now to the best part of the workout, the blast strap chin ups.  I've felt like I've been missing something the last 2 weeks because I am a big fan of the bench/chin up paired exercise.  So I dipped in to my creativity and attached a pair of blast straps to a sturdy branch from a tree in the backyard.  Mission accomplished.  I've never been more excited to defy gravity and pull my body from the ground, so much so that what started with 4 sets quickly became 7 sets of chin ups.  After all that excitement, fatigue started to set in so I finished with a combo of core and pre-hab.  The MB shakes are interesting, if you've ever tried or seen them they almost look painful but are definitely worth the 30 seconds of ridicule and odd facial expressions.  I was first introduced to them at the Wisconsin state NSCA conference a few months ago.  A gentleman named Matt Gifford from NX Level did a presentation on the core as it pertains to sprinting.  Great info, top notch facility and coaches to which I owe almost all of my training knowledge.  That's all for now, Adios!

Time to start blogging again!

Hey there!

I decided to take you on a journey and start blogging again!  It'll mostly be my training log, but I'll try to entertain you along the way as well.  I'll try to be consistent, no promises of course.  Without further ado...

Tuesday, August 20th, 2013:

Warmup

Rolled out on myo ball, golf ball for feet
Dynamic
In-place
(for further details on this entire warm-up, ask!)

The Workout

-Clean complex-3x3 (empty bar, 25's, 35's) w/low to high chops 8,7,6 each way
-Clean combo (5,3,5,3,5)
Pull 225x5
Clean 225x3
Pull 275x5
Clean 225x3
Pull 295x5

-Squat 4x5 w/band hip work 2x10 standing (band around ankles), 2x10 sitting (band around knees)
315x5
335x5
365x5
405x5

-Good Morning 3x8 w/Shoulder Complex 3x10 each (Y,T,W)
-Finished with rolling out on myo ball again and golf ball for feet

Felt good to go heavier on clean and squat today.  I've been hesitant since I started training in the garage but all went well.  There's just something about seeing and squatting a stack of 45 lb. plates on each end of the bar that helps you understand what being a manly man is all about.  As if training in a true garage gym isn't enough to prove your manhood, it's nice to be able to say you've squatted 400 pounds in your own home.  The neighbors give weird looks sometimes, but at least they know what they're getting in to should they set foot on my property.  That may be a good or bad thing, either way, I train the way I do for many reasons, none of them involve impressing the neighbors...  Off day tomorrow, back to the gym on Thursday.  See ya then!

Weight Room

Mon 11/15-4pm

Tues 11/16-4pm

Thurs 11/18-4pm

Fri 11/19-4pm

Winter sports start this week so we won't have much gym space. As always, we'll make do and bust ass!

Back at it!

Monday 9/6 - 10am

Wednesday 9/6 - 5am

3/28/10

No Lifting on Sunday! Rest up!

Track Season is here!

A little something to get the season started off right.

Video