I wanted to press today, and the more I thought about what I wanted to do (sandbag thrusts, heavy bench… yeah, yeah) I realized we already had this combo on file. So here it is again.
Bench max. Simple. Heavy.
Then try out this bad boy: Take a sand bag (although a barbell will work if you’re […]
So I pulled a groin muscle skiing last week. Nothing too bad, but it limits my squatting movements. So, to rest the groin (uh…) and to let all the calories in the belly stop bitching at me, all while making the spine a piece of iron for when we start hitting it again hard tomorrow, we did a […]
A whole lot of action happening at the hips today.
Squat for a max: your choice of squat
Goodmornings: your choice of style
Turkish get up-windmill/overhead squat/heavy sandbag carry: HEAVY t-get up, for 1-3 reps. Light-ish overhead squats for 6-10 reps. 100 foot sandbag carry with heavy bag. Twice if brave, 3 times if insane.
Work that get up. […]
Today is sort of a free-for-all day, but we do have one challenge to throw in the bunch.
ski hops/leverage club mills
30 seconds each, alternating arms each time on the mills.
6 minutes= good
8 minutes = beast
10 minutes = champion
Ski hops consist of these three lines:
There about 18 inches apart. Quickly hop over the inside line side […]
Tire flip. Either 5 sets of 5, or for distance.
Squat rows/buelers/farmer’s walk/jump rope. 12 reps/8 reps/100 feet/1 min. respectively.
Hard: 3 times
Insane: 4 times.
That’s it. Have fun.
Camilo flips and Mieke twists, bueler style.
Repeating the heavy fun of last Tuesday, trying to beat it through weight and reps.Max bench from pins. Simple. Heavy. Fun.
Kettlebell incline press. For reps, but keep it heavy.
Back to the cage. Narrow grip press with bands from pins. Go for moderate reps.
Plate raises/dips. The highest reps of the […]
Let’s beat last week.
[after several warm up sets working up to about 90-95% of your max]
5-6 sets of box squats (single reps)/dynamic deadlifts (60% of max, super fast, 3 reps)
Goodmornings from pins. 3 sets. Moderate, for about 6-10 reps
Lunges (weighted)/sled pull (backwards, heavy!! 100 feet), sandbag shuttle run. Time it, and try to beat that […]
Hang Cleans/ jerk presses. After some warm ups sets workout up to 5 sets of triples.
I arm snatch/windmill. Try it with a barbell. 3 sets of 5 each hand.
Barbell rollout/ saxon bend/ sled drag or farmer’s walk. 10 rollouts/10 bends per side/200 feet for drag or walk. x3, only rest if you’re dead.
No pictures today. […]
Today’s quick and intense workout comes courtey of Bodytribe trainer Camilo Gutierrez, and it goes like this:
Turkish get ups, 6 per side
Driving Buelers. 10 per side.
Squat presses (often called thrusters, which I think sounds totally silly). 21 of them.
Jump rope. 100 revolutions.
Go for time:
10 minutes = groovy
15 minutes = freaky
20 minutes = genius
Camilo does the […]
This is a day to build our bench press. Just heavy lifting fun.
Max bench from pins. Simple. Heavy. Fun.
Kettlebell incline press. For reps, but keep it heavy.
Back to the cage. Narrow grip press with bands from pins. Go for moderate reps.
Plate raises/dips. The highest reps of the day. 10-12 range.
Andy benching from pins
and a picture of […]
