Bare 5 Fitness

Fri 5-17-13: Upper Body

Kyle Knapp — Fri, 17 May 2013 18:49:11 +0000

Continued Mantathalon training…

Did each exercise 1 set to failure then rested a few seconds and did another set or two until I reached 25 reps.

Bench Press 180lb: 21,4
Chin-up 17,5,3
Shoulder Press 90lb: 19,3,3
Weighted Dip 45lb: 19,3,3
Bicep Curl 90lb: 16,8

Total time ~30 minutes

Wed 5-15-13: Yard Work

Kyle Knapp — Wed, 15 May 2013 23:00:55 +0000

All it takes is a day out in the yard to make you appreciate the amount of work that goes into gardening and landscaping. Chopping, cutting, lifting, carrying, hauling, dumping, throwing and more. Not a single muscle left out and every little movement meant something. Functional fitness at its core. Not only a nice departure from structured exercise but also outdoors in the sun. Doing work to maintain your residence/habitat is about as natural, traditional, primal and universal as you get.

Tues 5-14-13: Limtinov Sprints

Kyle Knapp — Tue, 14 May 2013 20:37:24 +0000

Continuing the Litminov series…

Litminov Sprints

10 reps Front Squat @ 135lbs
10 second treadmill sprint @ 12mph, 18 degree incline

5 rounds, 3 minute rest between rounds

Thur 5-9-13: Upper Body

Kyle Knapp — Thu, 09 May 2013 22:39:58 +0000

Mantathalon training day. Bodyweight 180.

10 minute warmup.

19 Bench Press 180lb
17 Chin-ups
17 Shoulder Press 90lb
17 Weighted Dips 45lb
12 Bicep Curl 90lb

82 reps. Time: 17 min.

I can see where my weakness lies…

Tues 5-7-13: Litminov Sprints

Kyle Knapp — Tue, 07 May 2013 22:46:23 +0000

Carried a 32k kettlebell to the park for some Litminov conditioning…

Tried to keep to 1 min exertion with 3 minute rest between sets. Total time ~17 minutes.

Litminov Sprints
5 sets, each followed by 120 yard run (~15 seconds)
25 Swings
25 Goblet Squat
25 Stifflegged Deadlift
20 Alternating lunges + 5 squats
25 Swings

Legs never felt so heavy… 😊

The Workout Is The Warmup

Kyle Knapp — Tue, 07 May 2013 04:46:30 +0000

One of my favorite workouts is to go through this extended warmup…

Warmup Workout

Overhead squat
Jumping jacks
Arm circles
Arm scissors
Lateral bend
Turkish get up
Breakdancers
Kneehug quad stretch
Shadowboxing
Side kicks alternating
Kicks front back alternating
Handstand
Pushup
Pullup
Muscleup
Lunge with reach rotation
Back lunge with overhead raise
Kneeling lunge out
Switching 90/90 stretch
Elbow to instep
Step back to rotated bar raise
Jumprope/Rope swing
Med ball corkscrew press
Staff twirling
Kayakers
Two foot lateral hops
Zig zags
Ice skaters forward/backward
Supine knee twister
Burpees
Wide stance windmills
Alternating T
Plank
Side plank
Grok squat
Hang
Tipping bird stiffleg deadlift
SL toe touch and reach
SL bent airplane
SL balance eyes closed
Archer
Fencer
Ball work ts ys ws or bent over
Bridge marching
Boat to superman
Overhead squat

Fri 5-3-13: Upper Body

Kyle Knapp — Fri, 03 May 2013 22:00:43 +0000

Quick upper body workout at home…

(15lb backpack for first two and last two exercises)
25 Decline Weighted Push-ups
20 Weighted Chin-ups
21 Handstand Push-ups
20 Weighted Dips
25 Bicep Curl (2 body bars and backpack)
3 min rest between each set

Tues 4-30-13: Litminovs

Kyle Knapp — Tue, 30 Apr 2013 19:50:35 +0000

Litminovs
One of the hardest but best workouts I’ve come across. Simple, quick and challenging. The trifecta.

The Basic Idea
Superset a strength (or power move) and a sprint.

The strength/power set can be any type but full body/lower body exercises that can be excited or transitioned from easily and quickly work best (front squat, power clean, kettlebell swings).

The sprint can be variable as well, ranging anywhere from 5 seconds to around a minute (think 40-400 yard dashes being the two extremes).

The Detailed Explanation
The backstory behind Litminovs is kind of cool and has some wrinkles. Here’s Dan John breaking it down in way more detail.

Today, since it has been a while, my version was mild:
3 sets of:
10 jump squats (max effort each rep)
15 second sprint (~120 yards)
3-4 minute rest between sets.

Simple, quick and challenging.

Mon 4-29-13: Upper Body

Kyle Knapp — Mon, 29 Apr 2013 16:00:38 +0000

Upper Body

Bench Press
45×20, 95×10, 135×10 (followed by Cable Reverse Flys)
185×19 (followed by Cable Reverse Flys and 20 push-ups)
3 sets of 185×5
135×14

Dual Cable Lat Pulldown (alternated sets between neutral and wide pull)
70×15,90×12,105×10,120×8,135×6,150×4,165×2,90×20

3 compound sets of 12 reps each with 45lb DBs:
DB Pullover
DB Anchored Leg Raise
DB Crunch to Toes

3 compound sets of 10 reps each:
TRX Fly
TRX Reverse Fly
Ab Wheel Rollouts

Some New Videos: April 2013, Part 2

Kyle Knapp — Sat, 27 Apr 2013 15:00:33 +0000

Continued from Part 1 a couple days ago…

Core work:
Pullover on Ball (video)
Core Combo: Pullover, Crunch, Plank (video)
DB Pullover (video)
Leg Raise with Medicine Ball (video)

Incline Bench variations:
Incline Bench Barbell Row (video)
Incline Bench Dumbbell Row (video)
Incline Bench Reverse Fly (video)
Dumbbell Spider Curl (video)

TRX:
TRX Atomic Push-up (video)
TRX Suspended Push-up (video)
TRX Knee Tuck (video)

Side Plank/Plank Combos:
Side Plank Cable Row (video)
Side Plank Cable Pulldown (video)
Plank Cable Pulldown (video)
Side Plank Cable Shoulder Press (video)
Side Plank Cable Bicep Curl (video)
Side Plank Cable Curl & Press (video)
Plank Cable Shoulder Press (video)

Finally, for those studs out there, here a couple good challenges:
Leg Crank (video)
Parting The Black Sea (video)
Super Arms (video)

Post Super Arms…