Posts Tagged ‘lose weight’

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

diamond push ups x 15 reps

resistance band sumo high pulls x 15 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes)

Sumo deadlifts x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

resistance band good mornings x 20 reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

2018-03-26 06.12.10

People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

clock push ups x twice around the clock

resistance band archer pulls x 30/30 reps

specific warm up (5 minutes)

CrossCore chest press set up and practice

strength (20 minutes)

CrossCore chest press x 10/10/10 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

CrossCore recline rows x 10 reps

Adex club long cycle swipes x 30 reps

 

general warm up (10 minutes)

rotation push ups x 20

windshield wipers x 20

weight plate orbits x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round = keg clean & press x 4 reps  + keg bear hug squats x 4 reps

conditioning/accessory work (2 rounds)

keg power press x 8 reps

kettlebell helicopters x 20 reps