Words of Wisdom


Passion is learning to push beyond all of this in the pursuit of your dreams and goals. Your goals are going to cost you in every nuance of the word: physically, emotionally, financially and all the rest of the ‘allies you can find
– Dan John

Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

No work Thursday


Well I didn’t get the chance the get a work out in on Thursday. Life plans got in the way but that is fine I will use it as an impromptu day of rest. Rest is very important some days you will have to relax and allow the body to heal.

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Words of Wisdom


Every fiber of his being, both his mind and body, was focused on one goal: to win quickly and absolutely. The ability to  focus on winning is , of course, a common trait of great champions in sports and other endeavors. – – Samurai Strategies