Bodytribe Fitness

Quick reminder: This weekend’s Spine workshop has been postponed until December 15th. Bodytribe trainer AJ has a boxing tournament this weekend and we’ll be up there supporting him, watching him win.

Now, as for today’s workout. The crossFit Total meet is approaching (CFT meet info), so we’re bound to put stuff over our head at some point this week. Today’s pick will be dumbbells, a little less giving then the barbell and a quick lesson in side dominance, learning if one shoulder is lagging behind or not.

DB Strict Overhead Press. Clean a pair of dumbbells into place and press them. Simple, but we want heavy. So, after some warmups sets and trail and error, let’s find some weight we can barely triple. The repeat. 3-4 sets of solid triples (3 reps) is our goal.

By the way, get those joints good and warm before even touching the DB’s.

Incline Bench. Nothing fancy, just a handful of sets of a handful of reps. I’m aiming for between 6-8 reps for about 4 sets. Yep, good ol’ bodybuilding/hypertrophy style.

Double Tabata: Hanging leg raises/ burpees. The basic Tabata protocol is 20 seconds on, 10 second off for 8 rounds (4 minutes). So, 8 rounds of hanging leg raises, 8 rounds of burpees. This won’t be nice. This won’t be easy. But you’ll feel empowered once you get through it all. Have fun!

Burpees galore!