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Friday, June 8, 2012
Wednesday, June 6, 2012
Core Day and leg day and arm day just like everyday.
First round of journals are in and Im realizing i've made a hell of alot of work for myself. Oh well!
Class
WU/JM x 10min
TGU to Windmill x 5L/5R
Jerk Specific Squats x 20
Double KB squat x 8
x 2 Rounds
Floor Wipers x 20
Clam x 20
x2 rounds
One Leg Deadlift x 10L/10R x 2
Swings 1min work 30" rest x 4
ME:
WU/JM x 20
Jerk Specific Squats x 95lbs x 50 x 2
BB Military Press x 85lbs 3x3
BB Front Squat x 135lbs 3x3
BB Dead lift 5x5
Floor Wipers x 20 x3
12 kg Clams x 20 x 3
28kg Swings x 20 x 3
Class
WU/JM x 10min
TGU to Windmill x 5L/5R
Jerk Specific Squats x 20
Double KB squat x 8
x 2 Rounds
Floor Wipers x 20
Clam x 20
x2 rounds
One Leg Deadlift x 10L/10R x 2
Swings 1min work 30" rest x 4
ME:
WU/JM x 20
Jerk Specific Squats x 95lbs x 50 x 2
BB Military Press x 85lbs 3x3
BB Front Squat x 135lbs 3x3
BB Dead lift 5x5
Floor Wipers x 20 x3
12 kg Clams x 20 x 3
28kg Swings x 20 x 3
Monday, June 4, 2012
IT BEGINS!!!!
Today begins our first Fat Loss competition but not just the victor will get the spoils. Everyone will come out with a better understanding of where there calories are coming from and how to adjust there eating habits to optimize fat loss. Ive been telling people to journal there food for ever if there are not seeing the results they want but no one has so far. Its taken the competitive spirit to force them into it, for those who do not turn in a journal every week are disqualified!!!
We are coupling this challenge with a strength program as the most effective way to burn calories and reduce fat is to build as much muscle as possible. There are a lot of misconceptions about aerobic training for fat loss, Ive explained in class a million times why strength training is the desirable route for fat burn so Im not going to again here.
Class:
WU/JM x 10
MP x 5/5
2H Press x 10
Push Up x 15
x 2 rounds
Goblet Squat x 8
Box Jump x 10
x 2 Rounds
Renegade Row x 10/10
Balistic Row x 10/10
x 2 rounds
High Pull x 30"L/30"R/30"rest x 4
I am taking a week off of GS training to heal my forearm which has been pretty beat up-
Jerk Specific Squat x 110lbs x 200 ( 25x8)
BB Military Press:
65 x 5
75 x3
80 x3
85x 1
90x1
BB Front Squat
95 x 5
110 x 5
120 x 3
130 x 3
20 Each
KB Jump Squat
Pull Up
HLR
TRX Row
RDL 28kg
Push Up
Burpee
RTW 12kg
AB Wheel Roll Out
Probably do some highpull with class later.
We are coupling this challenge with a strength program as the most effective way to burn calories and reduce fat is to build as much muscle as possible. There are a lot of misconceptions about aerobic training for fat loss, Ive explained in class a million times why strength training is the desirable route for fat burn so Im not going to again here.
Class:
WU/JM x 10
MP x 5/5
2H Press x 10
Push Up x 15
x 2 rounds
Goblet Squat x 8
Box Jump x 10
x 2 Rounds
Renegade Row x 10/10
Balistic Row x 10/10
x 2 rounds
High Pull x 30"L/30"R/30"rest x 4
I am taking a week off of GS training to heal my forearm which has been pretty beat up-
Jerk Specific Squat x 110lbs x 200 ( 25x8)
BB Military Press:
65 x 5
75 x3
80 x3
85x 1
90x1
BB Front Squat
95 x 5
110 x 5
120 x 3
130 x 3
20 Each
KB Jump Squat
Pull Up
HLR
TRX Row
RDL 28kg
Push Up
Burpee
RTW 12kg
AB Wheel Roll Out
Probably do some highpull with class later.
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