Posts Tagged ‘near Siesta Key’

general warm up (10 minutes)

double club front swings x 50 reps

weight plate orbits x 20 reps

Bulgarian bag 360’s x 10/10 reps

tin mans x 100 feet

specific warm up (5 minutes)

double kettlebell rack squats set up and light practice

strength (20 minutes)

double kettlebell rack squats x 6-8-10-8-6 reps

conditioning/accessory work (1 round)

pause supermans x 10 reps

Grinder Kord chain push ups x 10 reps

Grinder Kord flys x 10 reps

Bulgarian split squats x 10/10 reps

 

 

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm up (10 minutes)

resistance band baseball swings 20/20 reps

resistance band pull a parts x 25/25 reps

buddy medicine ball throws x 35 reps

overhead walking lunges x 100 feet

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

close grip grappler rows x 12 reps

diamond push ups x 15 reps

general warm up (10 minutes)

alternating kettlebell swings x 30 reps

Sanddune power steps x 100 reps

chimp walks x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (4 rounds)

lateral sled pulls x 100 feet
conditioning/accessory work (3 rounds)

weighted side bends x 20 reps

dead stop lateral step ups x 10/10 reps

general warm up (10 minutes)

mountain climbers x 100 feet

alternating kettlebell swings x 30 reps

traveling broad jumps x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

AirDyne bike x 15 calories

side planks x max. time

 

The importance of rest is greatly under-valued in training and in life.

People are addicted to doing more, getting more, driving there faster, and resting less.

If you train  hard you have to rest to gain the most progress from it.

News slash–

Even if you don’t train you need to rest.

Rest is not just for your body, it’s also for you mind, your emotions, and your relationships.

I’m  a firm believer in throwing on my bathing suit and a pair of flip-flops and heading to the beach a couple of times each week.

There’s just something about it that’s good for the soul.

Siesta Key 1.png

Just unwinding does you a world of good. You have to disconnect from the pressure on a consistent basis. It’s healthier and a whole lot more fun than white-knuckling it at each traffic light want to get ahead of whoever is in front of you.

Take some time to kick back and enjoy the  simple things in life, you’ll be glad you did.

You’ll also be more productive when your return to work or your other responsibilities.

By the way, read “Will Doesn’t Work” by Benjamin Hardy and you’ll see what I mean.

 

general warm up (10 minutes)

2 hand side swings x 30 reps (with Adex club)

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3 rest pause sets

conditioning/accessory work (1 round)

Mississippi shrugs** (soon  to be called Minnesota shrugs in honor of Matt) x 10 reps

**Note–maximum hold time at the top of each rep

sandbag good mornings x 20 reps

heavy swings  (with loaded Strongergrip handle) x 10 reps