Since I took the weekend off to recover from the week's workouts I started this week off with a double session. I was able to get both strength training and cardio done in one day.
Morning session:
Rowing 12:06- 2601m @ 2:19/500m
Jump rope- Aero Speed Rope- 2 x 5 mins/ 1 min rest
Lifeline Blue Heavy Rope- 2 x 5 mins/ 1 min rest
Afternoon Session
T.G.U. + Snatch- 16kg- 3 +3, 5/5
24kg- 3+3, 5/5
Bent Press- 16kg- 2 x 5/5
24kg- 2 x 5/5
OverHead Squat- 16 kg- 3 x 10
Snatch- 16kg + 24kg- 4 x 10/10
( Snatch the 16kg on each side then w/o rest Snatch the 24kg on each side, 20 reps total per bell)
Back to Boxing and Ropes today and maybe a few Burpees!!
Showing posts with label Turkish Get-up. Show all posts
Showing posts with label Turkish Get-up. Show all posts
Tuesday, April 7, 2009
Thursday, April 2, 2009
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.
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.
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