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. 

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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 

 

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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

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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

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Understand THIS! (Seek Help)

If you chose to adopt an instrument- would you seek professional guidance? An instructor who would gradually teach you the necessary? Or would you embark on that journey alone?

…

Training is no different.

Your decision requires guidance. One-on-one instruction, or the embrace of literatures, videos, and workshops in the area of said concern, so understand this!!! And DO NOT begin this fitness journey without a proper understanding of what’s being done, or an objective eye.

You only have one body to play with- respect it, care for it and let it realize its full potential.

Seek an objective eye… Or go article/YouTube crazy on “how to” material. 
Mens Sana in Corpore Sano

#movewpurpose #crossfit #fitness #beautiful

 

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5/20/15

Warm-Up

1000 M Row & 2Sets of 10 Bulgarian Split Squats

Work-Up to a Heavy Deadlift (Keep the lifts integrity)

Then:

3×2 3″ Deficit Deadlifts with 75% of the HS (Rest 2 minutes between sets)

Then:

5 Sets of

6xHanging Leg Raises- 2xKB Armour Complexes (2 Cleans/1Press/3Squats)- and 3 Burpee PullUps

rest 90″ between sets

Then:

3 Sets:

15 KB Swings – 10 Kneeling Dumbbell OverheadPress

Then:

2 Sets of Waiter Carries- Dips Near Failure

10 Minute Mobility/Stretch

Note: The way you practice is the way you’ll perform it,;so ensure proper technique, stay conservative and keep every lifts structural integrity intact.

You won’t get super fit over night- it’s a consistent process… So trust it and enjoy it.

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Purposeful Movement

I generally reserve the word “fitness” for a family of interrelated movement cultures that are unique in their metrics of understanding “fitness.”  I also reserve the word “fit”- for a family of organized and structured musculatures that are inherently universal in their aesthetic appeal. It includes abdominal muscularity and hypertrophic muscles of the torso, certainly, but extends to other forms and physiques that are “in dialogue” with the traditions of being in “jacked,” “in shape,” or “fit.”

In my organic perspective- fitness and looking good share a positive correlation and can both be realized with both hard work and dedication.
I am a Powerlifting Strongman who Crossfits regularly and enjoys the art of Bodybuilding, but whos roots stem from Martial Arts.

I’m a man of leisure, a cigar/Whiskey enthusiast -an intellectual(sometimes), a lover and a friend!
This blog will primarily consist of random thoughts, and simplified/free programming.
MENS SANA IN CORPORE SANO & #Movewpurpose

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Simplicity is Beautiful

Warm-Up:

50 Calorie-Assault Bike or 75 Calorie Row

Work up to a Heavy Triple Bench Press
Then:
4×6 With 80% of the Heavy Triple

Then:
5 Sets:

6 ChinUps- 8 Ball Slams- 10 Compound PushUps rest 60″ Between sets

Then:
2 Sets:

50 Pace Farmers Walk (challenging)

Dips Near Failure

Then:

1000 M Row (For Time)

Then:

10:00 Mobility/Stretch Cool Down

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