Reps 25-20-15-10-5
Bench Press
Bulgarian lunge
Row
double KB clean and press
increase weight as you progress through the rep range
Wednesday, October 14, 2009
Monday, October 12, 2009
Sun Oct 11th Workout
Stadiums
warmup
6 x stair runs (alt between small and large steps)
sqts up large stairs, with resisitance
sqt jumps up large stairs
step up with KB shoulder presses
jump sqt to step plus KB snatch, 10 reps. Follow with sprint up steps.
Relay sprints on track
Push up rows with KBs
1/2 Turkish getups.
warmup
6 x stair runs (alt between small and large steps)
sqts up large stairs, with resisitance
sqt jumps up large stairs
step up with KB shoulder presses
jump sqt to step plus KB snatch, 10 reps. Follow with sprint up steps.
Relay sprints on track
Push up rows with KBs
1/2 Turkish getups.
Friday, October 9, 2009
Friday 9th Oct Workout
Sandbag lunges 3 sets each leg
Sandbag Turkish getups
Hamstring ball routine
King Kong Curls 3 sets each side
Single leg overhead tricep 3 sets each side
6x100m sprints
Sandbag Turkish getups
Hamstring ball routine
King Kong Curls 3 sets each side
Single leg overhead tricep 3 sets each side
6x100m sprints
Thurs Oct 8th workout
Rest Day
(is there such a thing?)
Take the time to stretch and do all the small prehab type exercises to maintain good alignment, posture and movement. You have to have an intimate relationship with the foam roller.
(is there such a thing?)
Take the time to stretch and do all the small prehab type exercises to maintain good alignment, posture and movement. You have to have an intimate relationship with the foam roller.
Thursday, October 8, 2009
Wed 7th Oct workout
1st round, 4 sets
Bench Press (weight for approx 8 reps)
Kettlebell grip presses
Monkeybar pullups
2nd round, 4 sets
Single leg squats on BOSU
Single leg Romanian Deadlifts
Single leg rear-overhead lunges
3rd round, 2 sets
cable boxing, cable swims
cable pulls/knee strikes
hvy sledgehammer tire strikes
sledgehammer is timer, 20 swings either side
Bench Press (weight for approx 8 reps)
Kettlebell grip presses
Monkeybar pullups
2nd round, 4 sets
Single leg squats on BOSU
Single leg Romanian Deadlifts
Single leg rear-overhead lunges
3rd round, 2 sets
cable boxing, cable swims
cable pulls/knee strikes
hvy sledgehammer tire strikes
sledgehammer is timer, 20 swings either side
Monday, October 5, 2009
Monday 5th October Workout
Numbers Day
1 1/2 mile run
20 medicine ball runs up stairs
50 Kettlebell snatches
50 Wheel rollouts
50 Pushup lat pulls
50 Overhead step ups (approx 30lb bar)
Finish in shortest time possible
1 1/2 mile run
20 medicine ball runs up stairs
50 Kettlebell snatches
50 Wheel rollouts
50 Pushup lat pulls
50 Overhead step ups (approx 30lb bar)
Finish in shortest time possible
Thursday, September 10, 2009
Desert Rats Bootcamp
My first Desert Rats Bootcamp starts this weekend.
Saturday, 7am, Dreamy Draw Park.
Lots of fun with Kettlebells, Sandbags and Medicine Balls.
All with the Arizona desert in the background.
Hope to see you there...
Saturday, 7am, Dreamy Draw Park.
Lots of fun with Kettlebells, Sandbags and Medicine Balls.
All with the Arizona desert in the background.
Hope to see you there...
Wednesday, August 12, 2009
Wednesday's Workout
Warmup
15mins no rest of the following 4 exercises:
Overhead Squat (95lbs)
Pullups/rollups
Kettlebell Snatches (53lbs)
Ab wheel rollouts
Add total number of reps
Cardio circuit
30 secs cable axe chop with knee strike
30 secs band punches
1 min jumprope
1 min treadmill 3%, 8-9mph
1 min rest between sets, 4 rounds.
Finish with tricep circuit:
Overhead extensions (30secs)
Dips (30 secs)
Band kickbacks (30secs)
3 rounds
Cooldown
15mins no rest of the following 4 exercises:
Overhead Squat (95lbs)
Pullups/rollups
Kettlebell Snatches (53lbs)
Ab wheel rollouts
Add total number of reps
Cardio circuit
30 secs cable axe chop with knee strike
30 secs band punches
1 min jumprope
1 min treadmill 3%, 8-9mph
1 min rest between sets, 4 rounds.
Finish with tricep circuit:
Overhead extensions (30secs)
Dips (30 secs)
Band kickbacks (30secs)
3 rounds
Cooldown
Sunday, May 17, 2009
almost time....
well, getting ready for my trip to Normandy tomorrow and ready for the commando hike. Hope the weather cooperates to make it a nice trip.
Sunday, May 3, 2009
PC back in action...
Well, my PC is back in action which means I can get back to business as usual. It's been a crazy couple of weeks finishing up my teaching and preparation for the big Shifting Sands 09 event last weekend (also Normandy themed). This means I have only 1 week left before my trip, lots of planning to do and need to really spice the workouts. Looking forward to it!
Sunday, April 19, 2009
dig the workouts...
OK, the workouts the last 3 days have been more like it.
Friday...
3 Rounds of the following...
Overhead Sqts, 95lbs...10 reps
Monkeybar pullups...10 reps
DB push ups/windmills, 20lbs...10 reps
Jumps to bench...10 reps
wheel rollouts...10 reps
treadmill, 1 minute, 9mph, 9% incline
short and sweet, but nasty as hell.
Diet also good, although cannot recall exact amounts
Saturday..
Led bootcamp in morning, was envious :(
Took the tire out in the afternoon to do resisted sprints, distance sprints and hvy pulls
Sunday...North Mountain (paved). Kept thinking to myself, hmmm should bring the tire up here. :)
Market Bistro at night, my favourite Cuban Pork sandwich and salad. Will have a protein shake later.
Friday...
3 Rounds of the following...
Overhead Sqts, 95lbs...10 reps
Monkeybar pullups...10 reps
DB push ups/windmills, 20lbs...10 reps
Jumps to bench...10 reps
wheel rollouts...10 reps
treadmill, 1 minute, 9mph, 9% incline
short and sweet, but nasty as hell.
Diet also good, although cannot recall exact amounts
Saturday..
Led bootcamp in morning, was envious :(
Took the tire out in the afternoon to do resisted sprints, distance sprints and hvy pulls
Sunday...North Mountain (paved). Kept thinking to myself, hmmm should bring the tire up here. :)
Market Bistro at night, my favourite Cuban Pork sandwich and salad. Will have a protein shake later.
Wednesday, April 15, 2009
Day 3
OK, let's get this diet bak on track...
Breakfast...oatmeal pancakes with banana (Darunee makes super-healthy and GOOD pancakes), eggs. Not sure how many, Darunee had made them when I got back from my early appointments.
Lunch...2 sl wheat pizza with chicken, onion, mozarella. Actuallya well balanced meal, if not a little too much sugar perhapds. Thin crust.
Snack...protein shake
Dinner (Market Bistro..mmmmm). Mixed green salad with chicken, sun dried tomatoes, sweetcorn, strawberries, apple. 1/2 cuban pork sandwich.
Workout...standard weight training for shoulders, triceps, biceps. OK, that's enough of this shit. Those workouts are boring, time consuming and practically pointless (but aesthetically pleasing). I don't train this way, need to get back to what I do best. Will make up for it tonight by doing some shadow boxing, krav maga style. Maybe some combatives exercises too.
Need aswift kick up my arse. Not a good day for the third day. Training must improve, watch this space!
Breakfast...oatmeal pancakes with banana (Darunee makes super-healthy and GOOD pancakes), eggs. Not sure how many, Darunee had made them when I got back from my early appointments.
Lunch...2 sl wheat pizza with chicken, onion, mozarella. Actuallya well balanced meal, if not a little too much sugar perhapds. Thin crust.
Snack...protein shake
Dinner (Market Bistro..mmmmm). Mixed green salad with chicken, sun dried tomatoes, sweetcorn, strawberries, apple. 1/2 cuban pork sandwich.
Workout...standard weight training for shoulders, triceps, biceps. OK, that's enough of this shit. Those workouts are boring, time consuming and practically pointless (but aesthetically pleasing). I don't train this way, need to get back to what I do best. Will make up for it tonight by doing some shadow boxing, krav maga style. Maybe some combatives exercises too.
Need aswift kick up my arse. Not a good day for the third day. Training must improve, watch this space!
Day 2
oops, sorry...late post
Diet was not so hot today, that's what happens when you ad-lib and don't plan. Wasn't horrible, just not great.
Breakfast....wheat toast (nice bread with nuts, fruit etc, very dark)
protein shake
Lunch... turkey sandwich with swiss, tomato on multigrain
Snack...apple, natual peanut butter
Dinner...lean pastrami, blackberries, some hummus
Workout...Mountain run.
This was different. It was windy out which unfortunately kicked in my allergy induced asthma (downside to Arizona). I was wondering why the hills were kicking my ass, sucking wind, feeling heavy. Then the wheeziness started in the chest...OK, that's good...at least I'm not out of shape! :)
Basically counts as a altitude workout (oxygen deprivation) :)
Diet was not so hot today, that's what happens when you ad-lib and don't plan. Wasn't horrible, just not great.
Breakfast....wheat toast (nice bread with nuts, fruit etc, very dark)
protein shake
Lunch... turkey sandwich with swiss, tomato on multigrain
Snack...apple, natual peanut butter
Dinner...lean pastrami, blackberries, some hummus
Workout...Mountain run.
This was different. It was windy out which unfortunately kicked in my allergy induced asthma (downside to Arizona). I was wondering why the hills were kicking my ass, sucking wind, feeling heavy. Then the wheeziness started in the chest...OK, that's good...at least I'm not out of shape! :)
Basically counts as a altitude workout (oxygen deprivation) :)
Monday, April 13, 2009
Day1 Training/Diet
Started off with a couple cups of coffee.
Breakfast..1 cup steel cut oatmeal, 4 eggwhites (1 yolk), chicken, mushroom, broccoli
plenty of water
Yoga for 1 hour, need that flexibility in my old age :)
Lunch..chicken, brown rice, a little Thai yellow curry on the rice, baby broccoli
fast twitch creatine drink before workout
Workout..
warm up (hip complex stretches, shoulder mobility)
Chain push ups 3 sets 15 reps
TRX band Australian pullups 3 sets 15 reps
55lb Kettlebell swings 3 sets 20 reps
Above done in superset
Tire work (thx to Big Joe for the tire...that man's an animal)
Tire pulls (plus 2 45lb plates) followed by tire push (2 45 lb plates)
attach harness, tire walks (plus 45lb), remove plate, run back to start
add 45lb plate, backwards walk with bicep curl, forwards walk with tricep extension
Back inside the gym...
combo set
Olympic bar plus 45lb plate. Boxers (driving bar forwards as one end anchored to ground), 20 right arm, 20 left arm, 20 Russianboxers (twists), done for speed. Staright into KB snatches.
2 rounds.
Finished with 135lb barbell floor wipers (lay on back, bar pressed up, alternate bringing both legs to touch plate on left side, then right) 20 reps. Superset with Kettlebell windmills for flexibility and obliques. 2 rounds.
Good workout.
Dinner..steak, mixed vegetables, small piece tomato/herb foccacia
1 glass Riesling (oops, busted)
plenty water
will probably add asmall protein shake with glutamine before I go to bed. May need to hit the foam roller too for IT band, quads and Peroneals.
Day 1 at an end. Not too bad, will head out for a Mountain run tomorrow morning after early clients.
Catch you later.
Breakfast..1 cup steel cut oatmeal, 4 eggwhites (1 yolk), chicken, mushroom, broccoli
plenty of water
Yoga for 1 hour, need that flexibility in my old age :)
Lunch..chicken, brown rice, a little Thai yellow curry on the rice, baby broccoli
fast twitch creatine drink before workout
Workout..
warm up (hip complex stretches, shoulder mobility)
Chain push ups 3 sets 15 reps
TRX band Australian pullups 3 sets 15 reps
55lb Kettlebell swings 3 sets 20 reps
Above done in superset
Tire work (thx to Big Joe for the tire...that man's an animal)
Tire pulls (plus 2 45lb plates) followed by tire push (2 45 lb plates)
attach harness, tire walks (plus 45lb), remove plate, run back to start
add 45lb plate, backwards walk with bicep curl, forwards walk with tricep extension
Back inside the gym...
combo set
Olympic bar plus 45lb plate. Boxers (driving bar forwards as one end anchored to ground), 20 right arm, 20 left arm, 20 Russianboxers (twists), done for speed. Staright into KB snatches.
2 rounds.
Finished with 135lb barbell floor wipers (lay on back, bar pressed up, alternate bringing both legs to touch plate on left side, then right) 20 reps. Superset with Kettlebell windmills for flexibility and obliques. 2 rounds.
Good workout.
Dinner..steak, mixed vegetables, small piece tomato/herb foccacia
1 glass Riesling (oops, busted)
plenty water
will probably add asmall protein shake with glutamine before I go to bed. May need to hit the foam roller too for IT band, quads and Peroneals.
Day 1 at an end. Not too bad, will head out for a Mountain run tomorrow morning after early clients.
Catch you later.
Sunday, April 12, 2009
Warrior workout...4 weeks to Normandy
OK, 4 weeks to go until I take my trip to Normandy. Time to put myself through "bootcamp".
I will start tomorrow outlining my workouts and diet so you can see how I like to train/eat.
Should be fun.
I will start tomorrow outlining my workouts and diet so you can see how I like to train/eat.
Should be fun.
Friday, April 3, 2009
Normandy Trip, 2009
Starting the plannning process for my Normandy trip in May. Looking at all options but will probably retrace the First Special Service Brigade's trek to relieve the Airlanding (paras) boys at Pegasus Bridge.
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