Sine the workouts haven’t differed to drastically from last week, I haven’t been posting them. The exercise selection for the maxes might change just a little (bench press with bands instead of straight bench, for instance), but the supplemental work is similar.
Camilo came up with a brutal workout, for those looking for some serious metabolism […]
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Diatribe:
Blood Sweat and Tears in Tahoe
I’m high. Literally. I’m looking down on the infamous Lake Tahoe from over 1000 feet above it, and if I turn too quickly, I may spiral down a massive cliff into someone’s living room equally as far down in Gardenerville directly on the other side of […]
Lookin’ a lot like last Friday….
Bench with bands/explosive pullups. 12 sets of 3 each, back to back.
Bent rows/hang clean. Same bar, aiming for same reps (between 6-8).
Bent press. We used kettlebells and cranked out a few reps on each side. If not familiar with them, do heavy windmills.
Bent press demo for book.
Repeat last thursday with a bonus ending: Dynamic squat day, with some GPP work.
Overhead squats for speed. 10 sets of 2. These is tricky, since fast overheads are, well, fast, therefore the balance is a factor.
Lunge switches/sled blast/band sprints. The lunges were in a rhythm: low, low, high - left, right, LEFT, right, left, […]
For Max bench today we repeated last week, only a little heavier and faster:
Max bench. Nothing fancy, just a bunch of low rep sets leading up to a single max.
Iso hold/fast rep bench/explosive pushups. At about 60% of our bench max, someone holds the bar to our chest for about 10 seconds, then upon being […]
Similar to last Monday with a few minor changes:
The training split will return to the good ol’ M,T,Th,F, with the max work being Monday and Tuesday and speed work Thursday and Friday. All days start and end with joint mobility work, which we’re stealing from everyone, using techniques from martial arts, yoga, dance, and adding […]
In this newsletter:
Diatribe
News
Workshops
Animal Corner
Music Corner
Diatribe:
The Biggest Little Nothing Ever
I’m sitting in a friend’s car outside a bar in Reno trying to kill the three hours until my band goes on stage by playing the ‘does this alley have Wifi’ game. I’m reminded of the Arrested Development episodes involving Reno. In competition with the familiar catchy […]
Dynamic Bench Day. We wanna get the boobies to fire faster and decided to get the back involved as well.
Bench with bands/explosive pullups. 12 sets of 3 each, back to back.
Bent rows/hang clean. Same bar, aiming for same reps (between 6-8).
Bent press. We used kettlebells and cranked out a few reps on each side.
Bent press […]
Dynamic squat day, with some GPP work.
Overhead squats for speed. 10 sets of 2. These is tricky, since fast overheads are, well, fast, therefore the balance is a factor.
Lunge switches/sled blast/band sprints. The lunges were in a rhythm: low, low, high - left, right, LEFT, right, left, RIGHT, for 12 reps altogether. Then sled push […]
Sorry for the delay, but the aliens who live inside me demanded more work for less love, and I ended up actually being a little busy. But we had a couple of good workouts, which I’ll post here.
The training split will return to the good ol’ M,T,Th,F, with the max work being Monday and Tuesday […]
