Posts Tagged ‘near Siesta Key’

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

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 50 reps

kettlebell high pulls x 10/10 reps
Burgener drills 

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

snatch grip high pulls x 7 reps

pressing snatch balance x 7 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

chimp walks x 100 feet

dumbbell star complex x 1

specific warm up (5 minutes)

partial strict press from eye level set up and light practice

strength (20 minutes)

partial strict press from eye level x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dumbbell push press x 8/8 reps

close grip floor press x 8 reps

strict pull ups x 8 reps