Today is a rest day.
Month: September 2012
WOD # 94
Today’s workout consisted of 3 exercises. The C&P, Pull-ups,and swings.
Clean and Press
1×7 reps (15# DB)
1×7 reps (25# DB)
1×7 reps (65# BB)
Pull-ups
3 sets of 3
T-bar swings (30#)
5 minutes(sets of 15 swings)
WOD # 93
Today’s workout is a light work out. Not light in time, but some what light in intensity. Here’s the break down…
5 minutes of shovelglove
10 minutes of fighting moves (punches, kicks, knees)
8 minutes of t-bar swings (takes breaks as needed. I do sets of 20 swings)
Don’t focus on the numbers
As some of you might have noticed, the weights that I use are not that heavy. Well, they’re heavy to me:). I read about other people on the internet and wonder how they deadlift 200#. To me that goal might as well be the moon.
How to do ladders
What are ladders?
Ladders are a rep scheme that can be used to increase the total volume of work. Ladders are similar in concept to pyramids, except that ladders go up and don’t come back down the other side.
WOD # 92
Today’s WOD was body weight tabata intervals. 4 exercises, 20 sec work/10 sec rest. Repeating the exercises again once more will equal 8 rounds and a total of 4 minutes work.
Australian pull-ups
Push-ups
Alternating One legged squats
Jumping jacks
WOD # 91
Today’s workouts were spread out throughout the course of the day. When I felt like doing something I did. Pretty much every exercise took 1 minute or less. I guess then I did 6 minutes of exercise, plus 20 minutes of walking.
How to do kneel and stands
Kneel and stands are a great functional exercise that builds strength in the legs. Not only does it make the legs stronger, but it strengthens the ligaments and tendons in the knee.
How to do Pyramids
What are Pyramids and how to do them? Pyramids are a good way to increase the volume of your training while keeping your load constant. Let me give you an example…
How to do tabata interval training
What are tabatas? Tabatas are a (high intensity interval training) HIIT protocol. In order to do them, you will want to get yourself an interval timer like the Gymboss.