Sunday, March 22, 2015

Training 3.21.15

Warm-Up
Jump Rope
Foam Rolling


A. Yoke Bar Squats/Hurdle Hops/Deadlift Jumps/Hurdle Hops
Work-up sets followed by work sets including Contrast training  jumps. 5 second Isometric Pause on the Yoke Bar Squats

B. Overhead Press/DB Chest-Supported Row
Work-up sets

C. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 3 second Isometric Pause at the top and bottom  on the Overhead Press

D. DB Curls/Push-downs/Rear and Lateral DB Raises

Training 3.19.15

Warm-Up

Stiff Legged Deadlifts/Pull Thrus/Hip Circuit (Flexion-Abduction-Adduction)/Walking Lunges

Barbell Row/Chest Flyes/DB Hammer Curls/Push-downs/Rear and Lateral Flyes

Yoke Bar Squats

Wednesday, March 18, 2015

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 3.17.15

Warm-Up
Jump Rope
Foam Rolling

A. Spider Bar Squats/Standing Drop Jumps
Work-up sets followed by work sets including Contrast training  jumps.

B. Overhead Press/Weighted Neutral Grip Pull-Ups
Work-up sets

C. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups.

Monday, March 16, 2015

Training 3.15.15

Warm-Up
Jump Rope
Foam Rolling


A. Yoke Bar Squats/Hurdle Hops/Deadlift Jumps/Hurdle Hops
Work-up sets followed by work sets including Contrast training  jumps. 5 second Eccentric on the Yoke Bar Squats

B. Overhead Press/DB Chest-Supported Row
Work-up sets

C. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 5 second Eccentric on the Overhead Press

D. DB Curls/Push-downs/Rear and Lateral DB Raises

Jump Rope

Training 3.12.15


Hammer Curls/Push-downs/Rear and Lateral Delt Raises

Preacher Curls/Dips/Rear and Lateral Delt Raises

Incline Curls/DB JM Press/Rear and Lateral Delt Raises

Training 3.11.15

Warm-Up

Stiff Legged Deadlifts/Pull Thrus/Hip Circuit (Flexion-Abduction-Adduction)

Barbell Row/Chest Flyes/Walking Lunges/Dips

Yoke Bar Squats




Tuesday, March 10, 2015

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 3.9.15

Warm-Up
Jump Rope
Foam Rolling

A. Spider Bar Squats/Standing Drop Jumps
Work-up sets followed by work sets including Contrast training  jumps.

B. Overhead Press/Weighted Neutral Grip Pull-Ups
Work-up sets

C. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups.





Sunday, March 8, 2015

Training 3.7.15

Warm-Up
Jump Rope
Foam Rolling


A. Yoke Bar Squats/Hurdle Hops/Deadlift Jumps/Hurdle Hops
Work-up sets followed by work sets including Contrast training  jumps. 5 second Eccentric on the Yoke Bar Squats

B. Overhead Press/DB Chest-Supported Row  
Work-up sets

C. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 5 second Eccentric on the Overhead Press

D. DB Curls/Push-downs/Rear and Lateral DB Raises

Jump Rope


Training 3.6.15

Ball Rolling

Lower Leg
Upper Leg Hamstrings
Upper Leg Quads
Glutes
Low-Mid-Upper Back
Chest and Shoulders
Lower Arm
Upper Arm

Thursday, March 5, 2015

Lift





New music has been unleashed on iTunes, CD BabyAmazon, and Google Play. Check the links above and download NOW!

The Obstacle Is the Way

The impediment to action advances action. What stands in the way becomes the way.
Marcus Aurelius


The Obstacle is the Way is a must read!



Training 3.4.15

Warm-Up

Jump Squats/DB Overhead press/Pull-Ups

Training 2.26.15

Hammer Curls/Push-downs

Preacher curls/Push-downs

Barbell curls/Push-downs

Lateral & Rear Delt Flyes


Training 2.25.15

Warm-Up

Stiff Legged Deadlifts/Barbell Row

Pull Thrus/Hip Circuit (Flexion-Abduction-Adduction)

Chest Flyes/Pull-Ups/Y-Pulls/Dips

Yoke Bar Squats

Training 2.23.15

Warm-Up

Spider Bar Squats/Standing Drop Jumps

Overhead Press/Pull-Ups

Overhead Press/Explosive Push-Ups

Training 2.21.15

Warm-Up



Yoke Bar Squats/Hurdle Hops/Deadlift Jumps/Hurdle Hops

Overhead Press/DB Chest-Supported Row    Overhead Press/Explosive Push-Ups

DB Curls/Push-downs/Rear & Lateral DB Raises

Training 2.19.15

Warm-Up

Leg Curl/Extensions
Y-Pulls
Barbell Curls/Push-downs
Shoulder Circuit

Training 2.18.15

Warm-Up


Hip Thrust/Hip Circuit (Flexion-Abduction-Adduction)

Chest Flyes/T-Bar Rows

Ring Push-Ups/V-Bar Pull-Ups

Dips/V-Bar Pull-Ups/Lateral and Rear Delt Raises

Barbell Curls/Push-down

Training 2.16.15

Warm-Up

Spider Bar Squats/Standing Drop Jumps

Overhead Press/Pull-Ups

Overhead Press/Explosive Push-Ups