Wednesday, May 27, 2015

Saturday, May 23, 2015

Training 5.21.15

DB Curls/Push-downs

Training 5.20.15

Leg Curls/Backwards Sled drags/Hip Circuit/Pull-Thrus/Calf Raises

Decline DB Bench Press/High Pulley Rows

Training 5.18.15

Preacher curls/Push-downs

Standing Supra bar curls/JM Press with Supra Bar

Training 5.17.15

Warm-Up
Jump Rope
Foam Rolling

A. Overhead Press/Explosive Push-Ups/DB Chest-Supported Row. 3 second Isometric on the Overhead Press at the top

B. Yoke Bar Squats/KB Jumps
 4 second Eccentric and 2 sec pause on the Yoke Bar Squats
*Yoke Bar Step Back Lunge high rep finisher



Training 5.15.15

Jump Rope/Concept 2 Rowing Intervals

Training 5.14.15

Backward Sled drags/Hamstring curls

DB preacher curls/Ring Dips

Training 5.12.15

Trap Bar Deadlift

Swiss Bar Bench Press

Wide grip Pull-Ups/Band Pull to Chest

Training 5.9.15

Walking Dumbbell Lunges w/Shrug

1 arm lever row

Pull-thru

Bench Press

Curls/Push-downs

Training 5.7.15

Curls and Push-downs

Wednesday, May 6, 2015

Everybody Wants to Be a Beast

Landmine work

Check out these cool landmine variations from Ben Bruno



























Training 5.5.15

Warm-Up
Jump Rope
Foam Rolling

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

B. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 3 second Isometric on the Overhead Press

C. Yoke Bar Squats/Triple hop
Work-up sets followed by work sets including Contrast training  jumps. 6 second Eccentric and 3 sec pause on the Yoke Bar Squats
*Yoke Bar Squat high rep finisher
*Yoke Bar Step Back Lunge high rep finisher

D. DB Curls/Dips with De-load Chain

Training 5.2.15

Neutral Grip Curls with rope-chain-Kettlebells

Push-downs

Alternating Jumping Lunges

Training 4.30.15

Warm-up
Push-downs
Supra bar curls



Spider Bar Step Back Lunges

Overhead Press
Dips
Push-downs

Spider Bar Step Back Lunges

T-bar rows
Pull-Ups
Supra bar curls


Training 4.28.15

Jump Rope

30 sec on/30 sec - 10 minutes total


Training 4.27.15

Sled Push and Drag

Sled Rows

Chest supported Incline Curls

Tricep Push-downs and Suspended Tricep Extensions

Training 4.25.15

Warm-Up
Jump Rope
Foam Rolling

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

B. Overhead Press/Explosive Push-Ups
Work sets followed by Contrast training explosive push-ups. 3 second Eccentric on the Overhead Press

C. Yoke Bar Squats/Triple hop
Work-up sets followed by work sets including Contrast training  jumps. 6 second Eccentric on the Yoke Bar Squats
*Yoke Bar Squat high rep finisher
*Yoke Bar Step Back Lunge high rep finisher

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



Training 4.23.15

Push-Pull

Landmine Shoulder raises

DB Curls/Tricep Pushdowns

Training 4.19.15

800 Rep Arms/100 Rep Shoulders workout

Training 4.18.15

Interval training

Airdyne bike sprints
KB Swings
Concept 2 Rower Sprints
Power Push-Ups

32 minutes @ 135 bpm HR