Squats. ATG (ass to grass). Work up to a heavy single.
Lunge Buelers/saxon bends: 3 sets, 8 each side, both exercises.
Pistol Squats/sled pull/jumprope: 5 per side (fast with jump, if easy)/heavy 100 feet/2 minutes.
(lunge bueler video): lunge-bueler-1.wmv
Allyson and her saxon bend.
Quick reminder: Workshop this weekend in San Francisco. Visit http://www.diakadibody.com/ and follow the links to classes and workshops for more info.
We have two weeks until our April competition. At this point, we’re going to focus on the main lifts with little else in the way of supplimental work.
So let’s keep it simple (and for anyone NOT […]
One of my favorite authors bid farewell to this mortal coil. RIP Mr. Vonnegut. This workout is for you:
Low Deadlifts. Heavy. Max. For Kurt. (either from a box or with smaller plates)
Rows. Heavy. For reps. For Kurt. (bent over, alternating arms, keeping one arm tucked tight into the body while the other lowers).
Buelers. Heavy. For […]
Let’s go weird.
First, a pull up challenge:
Time yourself for reps. 25? 50? 100?
How long does it take?
Two-hands anyhow max. Old school. Although very few people know how to do this lift (which involves the strange, exotic Bent Press), it’s a good time to learn. Video here (with two kettlebells, a 100 pound homemade job, and […]
Don Imus and Tim Hardaway should start dating. Thankfully they couldn’t breed.
Let’s Squat:
Max Squat: no bands, no chains, no box. Just work up to that one rep max.
Front Squats: 4 sets, 6 reps
1 leg squats (with added hop bonus): 2 sets of 10
cable pullthroughs/sled drag: 15-20 reps/200 feet. 2 sets.
Video of single leg squats with hop […]
Similar to last week’s Tuesday workout, but with a different middle.
Bench from pins, as close to the chest as possible, about 75% of max, 6 sets of 4 reps.
Explosive pushups: Either off the ground or over a box. Example in the video of last week’s workout
here: Push Video
Push press/ Strap outs (sounds fun, huh?)/ sandbag clean […]
Sometimes the Bodytribe cats like to party:
Today is a small-but-intense squat day.
Squats: no box, no bands, no chains, no pins, just you and the bar. Sets of four, working up to about 75-80% of 1 rep max. Check form, go for depth. 6 sets, with a couple of those being a little lighter.
Single leg squats […]
[ April 7, 2007; 11:00 am to 2:00 pm. ] A wise person once said that the definition of insanity is doing the identical task repeatedly expecting different results. Let’s review the anatomy of the spine and in seconds you’ll understand the insanity of common spine training.
If the spine is the ‘core,’ why do we train it by lying on the floor? RISE UP. Let’s […]
