Tuesday, September 23, 2014

Training 9.22.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
Foam Roll and hip warm up


Barbell hip thrust

Yoke Bar Front Squats

1 leg squats

Training 9.19.14

Warm-Up
Airdyne Bike
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Pushups

Pull ups/Shrugs

Preacher Curls/Pushdowns/Lat Pulldowns

Thursday, September 18, 2014

Training 9.17.14

Warm-Up

Airdyne Bike

Pull up/Push up/Squat-Ladder

Foam Roll and shoulder warm up


Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts+Face Pulls


Floor Press


Barbell Front Raise + Upright Row + Banded Lat Pulldowns + Tricep Pushdowns + Preacher Curl


Tuesday, September 16, 2014

Training 9.16.14

KB Swings

Airdyne Bike

Jumping lunges

Training 9.15.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
Foam Roll and hip warm up

KB Jumps

Barbell hip thrust

Yoke Bar Front Squats

Saturday, September 13, 2014

Training 9.13.14

Warm-Up
Airdyne Bike
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Pushups

Pull ups/Shrugs



Friday, September 12, 2014

Wednesday, September 10, 2014

Do Your Work

The way to transform yourself is through your work.
-Robert Greene









Also...


Training 9.9.14


Warm-Up

Jump Rope

Pull up/Push up/Squat-Ladder

Foam Roll and shoulder warm up


Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts


Floor Press


Banded Lat Pulldowns

Monday, September 8, 2014

Focus





Definitely a good read! Focus on what matters.




Training 9.8.14

Warm-Up
Jump rope
Seated Leg curls, Leg extensions, Roll-outs, Stiff Leg deadlifts, Calf raises
Foam Roll and hip warm up



Barbell hip thrust

Yoke Bar Front Squats





Training 9.7.14

Concept 2 Rower

Saturday, September 6, 2014

Work Ethic - Don't Lie to Yourself...Put Forth the Effort

“You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to your reflexes - that means your [preparation]. That's where your roadwork shows. If you cheated on that in the dark of the morning, well, you're going to get found out now, under the bright lights.”-Joe Frazier







Check out another book by Daniel Coyle, Author of The Talent Code.





The Little Book of Talent
by Daniel Coyle





Training 9.6.14

Warm-Up
Jump rope
Pull up/Push up/Squat-Ladder 
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Pushups

Pull ups/Shrugs


Preacher Curls/Pushdowns/Lat Pulldowns

Thursday, September 4, 2014

Wednesday, September 3, 2014

Training 9.3.14

Warm-Up
Jump Rope
Foam Roll and shoulder warm up

Chest/lateral/rear delt flyes + Chest supported DB Rows + Band pull aparts

Floor Press

Incline curls/Tate press

Band pulldowns/Ring Pushups

Monday, September 1, 2014

Training 9.1.14

Warm-Up
Jump rope
Pull up/Push up/Squat-Ladder 
Foam Roll and hip warm up
 Seated Leg curls, Leg extensions, lying roll-outs


Barbell hip thrust

Yoke bar Front Squats


Training 8.31.14

Concept 2 Rower

Training 8.30.14

Warm-Up
Concept 2 rower-5 minutes
Pull up/Push up/Squat-Ladder 
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Oushups

Pull ups/Shrugs

DB Curls/Pushdowns

Training 8.28.14

Warm-Up
Airdyne bike
Pull up/Push up/Squat-Ladder 
Foam Roll and shoulder warm up

Chest/lateral/rear delt flyes + Barbell Rows + Band pull aparts

Floor Press


Incline curls/Tate press

Training 8.25.14

Warm-Up
Jump rope
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and hip warm up
Seated Leg curls, Leg extensions, lying roll-outs


Barbell hip thrust

Deadlifts


Training 8.23.14

Warm-Up
Concept 2 rower-5 minutes
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Pushups

Pull ups/Shrugs


Preacher Curls/Pushdowns

Training 8.21.14

Stiff Leg deadlifts

Walking Lunges

Seated hip abduction

Calf Raises

Training 8.20.14

Warm-Up
Airdyne bike
Foam Roll and shoulder warm up

Chest/lateral/rear delt flyes + Barbell Rows + Band pull aparts

Floor Press


Incline curls/Tate press

Training 8.18.14

Warm-Up
Jump rope
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and hip warm up
Good mornings, Seated Leg curls, Leg extensions, lying roll-outs


Barbell hip thrust

Yoke bar Front Squats


Training 8.16.14

Warm-Up
Concept 2 rower-5 minutes
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up


Overhead Press (with cambered squat bar) and Handstand Push ups

Pull ups/Shrugs


Preacher Curls/Pushdowns