Sun 1-26-14: Pull-ups

I decided to continue on the theme of simplicity. This week I’ll do the same workouts as last week but make each set a little harder, increasing the intensity but reducing the reps a bit, around 75. Next week I’ll continue to make it a little harder, and do a few less, probably around 50 reps. First things first though, on to pullups…

80 Pullups

Warmup: 10 Tree Pullups

10 Tree Chin-ups (plyometric)
4 Door Trim
5 Chain Loop
5 Door Trim
7 Tree
8 Porch Awning
5 Two rope
4 Two rope
7 Two rope
6 Two rope
7 Two rope
10 Tree
3 Two door

Mixed in some trampoline jumping and jump to branches between the tree and rope sets.

Low Tech Exercise

One of my favorite voices in the health, exercise and fitness realms is Frank Forencich. Here’s a short post on how we can step outside the gym and reconnect to natural body movement in a fun and challenging way…

Diagonal Reaches

Mon 1-6-14: Full Body

Our training facility got some new equipment so I fooled around with a little bit of it today…

Full Body Variety

3 rounds of:
Rowing Machine (500 meter in 1:51, 2 sets of 250m in 0:50 )
Shoulder Press (10 reps @ 30lb BB, one arm medball press @ 20lb, 40lb)
Hanging Body Row (10 reps)
Reverse Hyper Machine (15 reps, +20lbs x 10,10)

2 rounds of:
Med Ball Clean and Press Throw (10 reps @ 30lb, 40lb)
SkiErg (200 meters in :50, 100m in 0:20)

2 rounds of:
Elevated Decline Push-up (15 reps)
Reverse Hyper Leg Curl (20lbs x 10 reps)

2 rounds of:
BB Bicep Curl w/ Bands (10 reps)
Bodyweight Prone Incline Tricep Extension (15 reps)

AirDyne 1:30, speed ~ 20.0

Fri 12-13-13: Basic 5 Push

Basic 5: Heavy Push

Clean & Jerk
5: 45,65,95,115
10 sets of 1 @ 135

Deadlift
10: 3 sets @ 135

Squat
10: 3 sets @ 135

Bench
5: 135,135,185,205,225, 3 sets @ 245 (4 reps last set)

Pull-ups
10: 3 sets @ BW (different grips)

3 Supersets of:
Dips 8 reps
BB Bent Row 16 reps (45 lbs)

Thur 12-12-13: Videos

I skipped the planned workout yesterday and instead spent the last couple days adding new videos to the You Tube channel…

The Archer

Dancing Archer

Knee Tuck Switch

Push-up/DB Curl Press Ladder

DB Spider Curl/Bent Row Combo

Elevated Push-up Position One Arm Row

Elevated Push-up Position One Arm Reverse Fly

Elevated Push-up to One Arm DB Row

Elevated Push-up to One Arm DB Row and Press

Crossover Push-up to DB Row Press

Pullup Push-up Superset

Bear Crawl, Crab Walk & Tumbleweed

Squat Iso Bicep Curl Combo

Bench Dip (variations)

Back Plank/Bridge Variations

Prone Double Knee Tucks

BOSU Dead Bug Variations

Squat Thrust with Jump Turn

Burpee with 1/4 Turn

Cable Drag

From last week…

The Luge

Skeleton

Cobra

Contralateral Superman

Supermans

Supine Superman

Crossbody Ab Work

Birddog

Plank Pop Ups

From a few weeks ago…

Push-up w/ Knee & T

Core Board Push-up w/ Knee & T

Fri 12-6-13: Basic 5

Basic 5: Heavy Clean & Jerk

Clean & Jerk
5: 45,65,95,
3: 115,135
1: 155,175,185,195,205,215,185,175,155,135

Deadlift
5 x 5 @ 175

Squat
5 x 5 @ 175

Bench
5 x 5 @ 175

Chin-ups
4 x 5 @ BW

Dips
4 x 5 @ BW

Bent Row
4 x 5 @ 125

Behind The Neck Press
3 x 5 @ 95