Keep Track of Your Effort!!
All Unbroken:
3:00 Row (Max Calories)
50 KB Swings
3:00 Run (Max Distance)
50 KB Swings
3:00 Assault Bike ( Max Calories)
50 KB Swings
3:00 Versa Climber (Distance Climbed)
50 KB Swings
Month: May 2015
5/29/2015
WarmUp50 Calories on Assault Bike
Then:
WorkUp to a Heavy Front Squat
Then:
2×2 Front Squats @ 85% of Heavy FS
Rest 2Minutes
Then:
4×8 FrontRacked Lunges @ 50% of Heavy FS
Then:
4 Sets
X7 Dumbbell Thrusters
X7 PullUps
Rest 60″ and Repeat
Then:
4 Sets
X8 Dumbbell PushPress
X8 Hanging Leg Raises
X8 Lateral Ball Slams
Rest 60″
Then:
4x
250 M Row (rest 1:00)
Then:
Stretch and Mobilize
5/27/2015
Warm-Up50 Calorie Row
2x 10 PushUps- 10 Ball Slams
Then:
Work up to a Heavy 2-Rep Bench Press
Then:
3×6 CloseGrip Bench With 70% of 2-Rep
Then:
5 Rounds of:
3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams
Rest for 10 big breaths and repeat
Then:
3x
3:00 of Work/ :90 of Rest
9 KB Swings (heavy)
6 Dips
3 Strict Hanging Leg Raises
Then:
2x
Waiter Carry (50 paces)
50 Hollow Rocks
5/26/2015
Warm-Up3x2 Turkish GetUps & 2×250 M Row
Then:
Work Up to a Heavy Back Squat (3″ Pause)
Then:
4×4 With 80% of the Heavy Pause Squat
Then:
4 Sets
X12 Bulgarian Lunges
X4 Weighted ChinUps (challenging)
X8 Aggressive Ball Slams
Rest 60″ Between sets
Then:
3 Sets
X10 KB Front Loaded Lunges (alternating)
X10 TRX Rows
Rest 30″ Between Sets
Then:
:30 Seconds on – :30 Seconds off x8
Assault Bike (80-85% intensity)
Then:
2 Sets
Farmers walk – 50 paces (heavy)
Weighted Plank x 20-30″
STRETCH
5/25/2015 Memorial Day
10 Rounds Of:
1/4 Mile Run
5 PullUps
10 PushUps
15 Squats
10 Swings
Rest 90 Seconds and Repeat
Then:
Stretch and mobilize
Then:
Enjoy your Memorial Day
5/23/2015 Easy Day
At a moderate intensity!
15 Minutes:
Minute 1: 10-15 Calorie Row
Minute 2: 8-10 PushUps
Minute 3: 15 KB Swings
Repeat 5x
Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike
Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)
Minute 3: 6-12 Hanging Leg Raises
Repeat 4x
Then:
9 Minutes:
Minute 1: Max Effort SitUps
Minute 2: 10-12 Ball Slams
Minute3: Back Extensions
Repeat 3x
Then:
6 Minutes of Steady State Cardio.
Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.
Adapt Accordingly.
Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves.
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.
BRUCE LEE
5/22/2015 Flex Friday!
WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats
Then:
WorkUp to a Heavy Single Back Squat
Then:
4Sets
X4 Back Squat @ 75% of Heavy Single
X6-8 PullUp
Then:
4 Sets
X8 Front Loaded Lunges (KBs Front Racked)
X8 Chest Supported Row
Then:
3 Rounds of:
3:00-on, :90 Off
9 KB Swings
6 DB PushPress
3 Burpee PullUps
Then:
250 M Row x3(90-95% effort)
Rest 2:1 (2 time the duration it takes you to finish the 250)
Then:
2x
50 Straight Legged SitUp or Hollow Rocks
TRX Row till Near Failure
5/21/2015 Press It
Warm-Up100 Calories -Assault Bike @Easy Pace
WorkUp to a 5-Rep OverHead Press (Strict)
Then:
5×2 Overhead Press @115% of 5Rep
Then:
5 Sets
6 KB Clean & Press- 6 PullUps –
10 Purposeful Breaths and repeat
Then:
3 Sets
15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams
Then:
Tabata Row:
20 Seconds Max Effort, 10 Seconds Recover x8
Then:
2 Sets
20″ Weighted Plank – 20 GHD Extensions
Cool Down
Stretch & Mobilize
Training!
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Socrates
MoveWpurpose 