Recent Workouts!! Got a New Tire for flipping and sledgehammer training!!

Hope everyone had a great Easter and didn't snack to much on the chocolate. If you did I hope it was Dark Chocolate bieng that it is better for you. Anyways I was able to get in a few good sessions of training before the weekend came. And I started right back up afterwards with a new toy. I got my first tractor tire!! It's not too big but good enough to get a good workout with. I am hoping to get a larger tire soon. This one weighs about 175 to 200lbs. Its fun either way and makes training a bit more interesting. Here are the workouts!!

4/7/09 -More of recovery workout

Jump Rope- 5 mins
Boxing (Heavy Bag)- 5 x 4 min rds/ 1 min rest
20lb Weight Vest box jump (24") x 15 reps + 30 sec Rope undulation- x 4

4/8/09

Warm-up: Joint mobility, Stretch band shoulder mobility

Workout:
Swing @ 16kg- 2 x 25/25
Front Squat @ 2 x 16kg- 3 x 10
@ 2 x 24kg- 2 x 5
Press @ 24kg- 3 x 8
Clean & Jerk @ 24kg- 3 x 8
Dragon Twist @ 16kg- 3 x 5/5
Snatch @ 16kg- 2 x 10/10 (working on OK grip with the bell)

4/9/09

Boxing (Heavy Bag) - 8 x 3 min rds/ 1 min rest

Circuit Training:
Bench press @ 135lbs- 10 reps
Ring Rows- 12 reps
Trap Bar Deadlift@ 135lbs
KB ThrusteR @ 24kg- 5/5
Rope Undulation - 30 secs
Burpees- 10 reps

3 times

4/13/09

Warm- up: Jump rope 3 mins

Workout:
Boxing( Heavy Bag) 5 x 3 mins/ 1 min rest

Circuit Training

Plyo Push-up- 10 reps
Snatch @ 16 kg- 10/10
Tire Flip + Jump Through- 10 Flips & 10 Jumps
Ab Rollout- 10 reps
Pull-ups- 5 reps

Towards the end of the workout I started to feel a lil pain in the right side. Don't really know what it's from but hopefully it will pass soon so I can start do a good amount of pull-ups again.
That's all for now I'm taking off today from working out..Be back asap!!!

Recent Workouts and a good article to check out for all fitness professionals!!

So recently I have been mixing both strength and endurance in my workouts and utilizing rings, ropes, kettlebells and barbells. My last few workouts have been unique and old school.

April 1st- Short and Sweet
TGU Ladder- 32kg- 4/4 reps, 24kg- 5/5 reps and 16kg- 6/6 reps
Snatch GS- 3 x 10/10 @ 16kg
Pull-up- 2 x 12 reps

April 2nd

Warm-up- Joint Mobility and Stretch Band mobility

Jerk- Clean- Snatch @ 16kg- 3 x 15 reps each side w/o putting the bell down
Power Wheel hand walk- 4 x 20 yds, 1 x 65 yds
Neck Extension- 3 x 15 reps- 15, 25, 25lbs
Back Extension- 3 x 15 reps
Reverse Hypers- 3 x 10 reps

Rope Waves- 4 x 1 min

This evening i just checked out a few websites and found an article at T-nation by Chris Shugart "So you want to be a Fitness Professional". I read it and thought it was a great interview with Alwyn Cosgrove that explains what it is to be a fitness professional. There are good amount of tips in the article and some trainers that are new like myself need to see these tip. Most of us have good mentors or co-workers that have been in the business for a while and know what they are doing and then there are some of us who see some trainers in the same facility that you don't want to be like. The article will help guide you and open up other doors for you to look into so that you can make it in this busniess.

Great Workout Circuit with kettlebells, rope, and a pull-up bar!!

So today I finally received my first set of ropes (40' x 1.5" & 6' x 1.5") and I couldn't wait and had to try them out. They provide a great way to get a cardio workout in just a matter of minutes. I was a bit taxed after trying the different undulations that can be done with the rope. I went to full intensity with the rope being so excited. I was also able to hook it to a cable crossover pull-up bar and make a set of climbing ropes with it. I was definitely hooked and it was a great purchase.

Today's workout looked like this.

3/26/09

Warm-up-
Push-up- 25 reps
Handstand Push-up- 10reps
Hindu Squat- 25 reps

Workout- 4 times
Pull- ups- 15 reps
Clean and Jerk @ 24kg- 5/5 reps
Floor Press @ 2 x 24kg- 10 reps
Deadlift @ 135lbs- 10 reps
Rope training- 45 secs

Then -
Snatches @ 16kg- 15/15 reps, 24kg- 2 x 12/12 reps

Cool down- rope training - 2 mins

After that I was done. Snatches really got me afterward. Ropes got my arms and lungs tired (good thing). It was the second time i was able to workout out this week. Work is a bit tough but I will deal. More to come!!! This is going to be GREAT!!!!

Ropes Gone Wild/ Battling Rope!!

Today I receive my first set of ropes. I recently purchased a 40' x 1.5" rope and an Outlaw 6' x 1.5" rope. I will be incorporating these new tools into my workout. I have seen a few videos on Youtube and on the Art of Strength website. This looks like it will not only be taxing on the body but fun as well. With all the other tools I have a vailable to me I should be able to get a great circuit in like never before. I will get back on hopefully later today to let everyone know how it goes.

Kettlebells and Rope training!!!