Monday, February 29, 2016

Training 2.28.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Wide Grip-Neutral Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows

Training 2.27.16

Jump Rope

Foam Roll

Dynamic Warm-Up

Hip Circuit

Squat

Deadlift

Training 2.26.16

T-Handle Curls/Push-downs with bands

Training 2.23.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Pull-Thrus


Bench Press

1-arm DB overhead Press/Dips/Roll-outs

Training 2.21.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows



Training 2.20.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Deadlift



Training 2.19.16

Push-downs with bands/Cross-Body Hammer Curls

DB Overhead Triceps Press/DB Preacher curls


Training 2.17.16

Push-downs with bands/Band Curls

Overhead Triceps Press/Seated Dumbbell Curls

DB Preacher curls/Lying Triceps Extension

Training 2.16.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts/Yoke Bar Squats

Bench Press/Cambered Bar Rows/Yoke Bar Squats

1-arm DB Press/Handstands

Training 2.14.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows

Lying Triceps Extensions


Training 2.13.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Deadlift/Glute Ham Raise/Roll-outs

Lying Triceps Extensions/Preacher Curls


Training 2.11.16

Push-downs with bands/Dumbbell Swiss Bar Hammer Curls/Yoke Bar Split Squats/Trap Bar Jumps

Lying Triceps Extension/Seated Dumbbell Curls/Roll-outs/Yoke Bar Squats

DB Preacher curls

Training 2.8.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest/Shoulder Flyes/Hip Thrusts/Yoke Bar Squats

Bench Press/Yoke Bar Squats

Training 2.7.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit



Training 2.6.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit

Squats/Neutral Grip Pull-downs

Lying Triceps Extension/DB Curls


Friday, February 5, 2016

Training 2.3.16

Push-downs with bands/Dumbbell Preacher Curls/Yoke Bar Split Squats/Trap Bar Jumps/Roll-outs

Lying Triceps Extension/Incline Dumbbell Curls/Roll-outs

Yoke Bar Round-Back Good-mornings/Pull-Ups/Handstands

Tuesday, February 2, 2016

The Talent Code

In order to learn and build skills one has to operate in the sweet spot just outside of the comfort zone. Relentless consistency and repeated effort are essential for building the circuitry in the brain and nervous system that will allow the individual to express their skill in any pursuit.

Check out this book...




The Talent Code: Greatness Isn't Born. It's Grown. Here's How.



Here are some notes from Derek Sivers - Book Notes




Training 2.2.16

Jump Rope

Foam Roll

Dynamic warm-up

Chest and Shoulder Flyes/Hip Thrusts

Bench Press/Cambered Barbell Rows

Viking Press/VP Rows/Shoulder series

Burpees


Training 1.31.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Straight Arm Pull-downs/Bent-over Shrugs/Shoulder circuit

Cambered Barbell Rows/Stiff Leg Deadlifts/Supine grip pull-downs

1-arm Pull-downs/Chest-supported Cambered Bar Rows/Shoulder circuit

Roll-outs/Hook kicks

Training 1.30.16

Jump Rope

Foam Rolling

Dynamic Warm-Up

Leg Curls and Extensions/Lower leg circuit/Hip Circuit/Pull-thrus

Squats/Front Squats/Neutral Grip Pull-downs

Lying Triceps Extension/Dumbbell curl/Roll-outs



Training 1.27.16

Push-downs with bands/Barbell Curls/Split Squats/Roll-outs

Lying Tricep Extensions/Barbell Curls/Roll-outs

Banded Round-Back Good-mornings/Pull-Ups