Sunday, June 29, 2014

Our Relationship with Fear

If you do not overcome, you won't become.
Sebastien Foucan


I will never forget the opening chase sequence of the movie, Casino Royale. I find it very interesting and inspiring that Sebastien Foucan has vertigo and is afraid of heights. Again... 'The Obstacle is the Way'!







Training 6.28.14

Snatch Grip Deadlifts

8 sets working up to singles

Training 6.24.14


Pull ups

Push ups



Step ups

Training 6.23.14


Pull ups

Push ups



Step ups

Thursday, June 19, 2014

The Undefeated Mind








“This, then, is what it means to possess an undefeated mind: not just to rebound quickly from adversity or to face it calmly, even confidently, without being pulled down by depression or anxiety, but also to get up day after day, week after week, month after month, year after year, decade after decade — even over the course of an entire lifetime — and attack the obstacles in front of us again and again and again until they fall, or we do.  An undefeated mind isn’t one that never feels discouraged or despairing; it’s one that continues on in spite of it.  Even when we can’t find a smile to save us, even when we’re tired beyond all endurance, possessing an undefeated mind means never forgetting that defeat comes not from failing but from giving up.”
Dr. Alex Lickerman


Training 6.19.14


Evening session

Preacher Curl, Band Tricep Pushdowns

Squats (Sets of 5s, 3s, working up to 1 RM for the day)

Training 6.17.14

Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Training 6.15.14

KB swings and walking lunges

Training 6.16.14


Evening session

Airdyne Bike

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up, +1 down set)

Bent over barbell rows (2 sets)


Training 6.9.14

Evening session

Jump rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Trap bar shrugs (2 sets)

Weighted Pull ups (3 sets working up)


1 arm DB rows (2 sets)


Training 6.15.14

KB swings and walking lunges

Training 6.14.14

Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts 

Squats (3x5)

Lunges

Training 6.12.14


Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Scrape/Strip The Rack JM Press

Incline Curl, Lying Dumbbell Tricep Extension

Training 6.10.14

Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Training 6.8.14

Jump rope and Kettle bell swings

Training 6.7.14

Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

 Lunges

Training 6.5.14




Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Scrape/Strip The Rack JM Press

Incline Curl, Lying Dumbbell Tricep Extension

Training 6.3.14



Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Monday, June 2, 2014

Training 6.2.14


Evening session

Airdyne Bike

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Snatch grip hang power shrug (5x3)

Weighted Pull ups (3 sets working up)


Bent over barbell rows (2 sets)

Trap bar shrugs (2 sets)

Sunday, June 1, 2014

Die Empty...Leave it all on the field


"Embrace the importance of now, and refuse to allow the lull of comfort, fear, familiarity, and ego to prevent you from taking action on your ambitions...The cost of inaction is vast. Don't go to your grave with your best work inside of you. Choose to die empty."
Todd Henry












Training 6.1.14

Jump rope session

Training 5.31.14

Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges 

Training 5.29.14

Evening session

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Scrape/Strip The Rack JM Press

Incline Curl, Lying Dumbbell Tricep Extension


Training 5.27.14

Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (2 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Training 5.26.14

Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls, Leg Raises

Snatch grip hang power shrug (5 sets working up)

Weighted Pull ups (3 sets)

1 arm dB  rows (2 sets)

Trap bar shrugs (2 sets)

Training 5.25.14



Jump rope and sled pushing

Training 5.24.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges 

Training 5.23.14

Early morning mini session

Pull ups
Push ups
Step ups



Training 5.22.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Preacher Curl, Band Tricep Pushdowns

Incline Curl, Lying Dumbbell Tricep Extension

Training 5.21.14

Early morning mini session

Pull ups
Push ups
Step ups