Tough workout tonight....

Numbers day.

TRX burpees x 50 each side
TRX box squats to press x 50 each side
Pullup plus ab curls x 30
static spidermans x100 (done from either a low pushup position or plank)
box straddle jumps x 100
1/2 turkish getups with KB x 50 each side

The TRX box squats to press is something I put together and has become a new favourite. I will be putting up a video of it on FB soon.

Tonight's workout

A fairly generic full body circuit.

4 rounds of the following...

Overhead sqts x 10
Bench Press x 10
Pullups x 10
TRX lunges x 10 each leg
Wheel rollout x 10
Plyometric hurdle and box jumps (linear set)
Tire flips x 5
Weighted tire drag x 25 yds
Run

Training through the holidays

I'm going to keep this blog going through the holidays showing how I plan to train and eat through this time period. Perhaps you can gain a few tips along the way of how to keep the pounds down while I continue to drop weight during this normally belt-busting time. For those of you in England, you don't get to experience the food festival that Thanksgiving is in the US. Typically, people treat this as the start of the "holidays" and after about 5 solid weeks of indulgence, wonder why they have gained so much unwanted bodyfat. I'm going to show you how you can manage through this period and maybe even drop a few pounds. Please feel free to comment or ask questions along the way. Everybody has hurdles when it comes to fitness and dieting etc, but with a solid plan, you can overcome these hurdles and move toward your goal. My current hurdle is a slow healing MCL/Sartorious tendon strain that is preventing me from running (which is ideal in the mountains here in Phoenix in the winter). Hopefully I will start to see more progress here and move on to more exciting and challenging workouts. I have to train in 30 mins so will leave it at this for now.

Nth Mountain run and hike

Start at North Mountain Preserve main parking lot.
Run to base of Nth Mountain. Climb Nth Mountain. Run back to parking lot.

7 Summit Challenge

Sign ups tomorrow.

November event. Definitely do the 1 day Saturday if I can get the sign up.

Track work

warm up drills (form running, agility, light plyos)
2x100m
2x200m
2x400m
2x200m
2x100m
cool down

Camelback Mountain

Camelback Mountain. Time ascent.

Numbers day

for time

jump rope: 250 jumps
pullups: 50 reps
push up windmills (choose appropriate dumbell weight): 50 reps
ovehead step ups (choose appropriate weighted bar): 50 reps each side
Medicine ball slams: 100
suspended leg extensions (from a dip position): 75 reps
1 mile run.

Fitdeck combination

Mix various Fitdeck cards (or use regular playing cards) to create a 5 exercise circuit that you do between several 400m runs. Aim for four rounds total. Combinations should include a pull up variation, press variation, leg variation, Core variation and plyometric variation.

President's Day workout

Numbers...light day

Bench Press 75% bodyweight 50 reps
Pullups 50 reps
Snatches 35lb kettlebell 50 reps each arm
wheel rollouts 50 reps
jump rope 500 reps

Legs still recovering from Saturday's stadium workout