Monday, August 30, 2010

Flippin ridiculous!

To JJ's credit, the difficulty flipping the tire was due to the gloves. As soon as he took them off, he had no trouble at all. Only reason he was wearing them was for the sledgehammer. In all seriousness, he would have knocked a minute or two off his time, but he would have ripped the skin off his hand, with the sledge.

The workout:
3 tire flips
14 sledge strikes (7 R, 7 L)
12 KB swings

Tuesday, August 24, 2010

Fight Prep Workout

Four rounds:

Airdyne Intervals :                            2-3 intervals at 18-20mph
Battlin Rope:                                    20 seconds all out undulating ropes
Sandbag Shoulder Clean:                  used 50# and 95# for 6-8 reps per side
Tuck Jump with full squat landing:     did from 6-10 reps, tuck as high as possible, land as quietly as possible, absorbing the shock into a deep squat, then reset and repeat.

Friday, August 20, 2010

Muscle up

Congrats to James Perkins, getting your first muscle up is a big deal. Getting your first muscle up in approximately 12 - 15 minutes is pretty amazing. Damn fine job James!

Wednesday, August 18, 2010

Aug 18, 2010

Weighted Pullups

Full range of motion, dead hang, as heavy as you can go for 5 triples.

10 min of energy system development, metabolic conditioning, high intensity cardio, call it what you want.

Airdyne Intervals, every minute on the minute, 10 sec all-out. That means all out, not just or "hard" or even "really hard" means all out. On a Lamar AirForce (airdyne) you should be able to hit 25mph, at least for the first few haha

Tuesday, August 17, 2010

Aug. 17, 2010

Sharpening the Saw

4 rounds, not timed, but no dawdling

15 paralell bar dips
10 - 70# dumbbell snatches (5R, 5L)
10 - 93.5# sandbag shoulder clean (5R, 5L)

love those snatches and shoulder cleans

Sunday, August 8, 2010

The airdyne as a conditioning tool

This is one of the most versatile, effective training tools around. I can put an elite level athlete on my airdyne and have them in oxygen debt in very short order. I love incorporating short, high intensity bursts of speed on the airdyne into all kinds of workouts. It's a great total body warm-up tool, a great rehab tool, and a superb metabolic conditioner. Does not take up much room in your gym either, and mine is on wheels so it's a piece of cake to move it around, which I do all the time. I really want to get a second one.
The past week's workouts have included interval training on the airdyne. This bike is such a simple, great tool. I have had clients from age 11 to 81 training on it. It's very adaptable to any fitness level, I don't care how fit you are, or how deconditioned, this bike will allow you to train at the intensity that's right for you. I have also had people of all shapes and sizes on the bike. I had an 11 year old baseball player who weighs about 100 lbs, all the way up to clients whose weight I don't actually know because my scale does not go that high, but we are talking around 400 lbs. Both clients are able to get a meaningful workout on the bike, and honestly that is not something you can say about too many products! It would be impossible for me to put a 350 or 400 lb client on a concept 2, but they can get on the airdyne and push themselves into or near the red zone and get the metabolic conditioning that is so vital for them to get. Most people this size have knee pain and can't walk or climb stairs without discomfort, so that mode of movement is not an option.

No gym is really complete without one or two of these!