Archive for August, 2007
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070821
Today is a rest day. If you have time, click the link and read the Newsweek article -Health: Can Exercise Make You Smarter?http://www.msnbc.msn.com/id/17662246/site/newsweek/ Recently researchers announced that they had manipulated the human brain into growing new nerve cells simply by putting subjects on a three-month aerobic-workout regimen. Other scientists have found that vigorous exercise can [...]
070820
Snatch AssistanceAs many of us are new to Olympic lifts, we need to focus on assistance exercises to get more comfortable with the Snatch and the Clean and Jerk. Workout:3 Mile run Skills:Snatch Pull* x5x3Deadlift High Pull x5x3OHS x5x3 Beginning Position Assume a shoulder-width or slightly wider stance, knees inside arms. Position feet flat on [...]
070819
Time to Squat!Warm-up/Skills: Snatch Balance bar x5, 65 x5, 95 x3x5 Workout:Back SquatToday we are going to do the tried and true 5 sets of 5 reps AKA 5×5. The recommended weight is 85% of your 1RM (1 rep max) bar x10 135 x10 50% of 1RM x10 65% of 1RM x5 5 thru 9. [...]
070818
Fun On A Saturday AfternoonWarm-up/Skills:OHS – Bar x5x2, 65lbs x5x2, 95 lbs x5x2FS – Barx5x2, 65 lbs x5x2, 95 lbs x5x2 Workout:Today a hodgepodge of rowing, lifting and plyometrics. 1:10 Rowing*1:10 – 24 Inch Box Jumps 1:10 Rowing1:10 Push-ups 1:10 Rowing1:10 35 lbs Kettelbell Swings** 1:10 Rowing1:10 65 lbs (total weight of bar and plates)- [...]
070817
REST! Based on our 3 on 1 off, today is a REST day. It is far better to do a sport or activity that you enjoy versus complete rest. You should keep the body moving. I am in the process of obtaining my USAW Sports Performance Coach certification. Below I have pasted the beginning phase [...]
070816
Let’s get to the track! I get a lot of questions about exercise at work. I have several co-workers who have asked me how to turn fat into muscle. We all know that’s not possible, right? Here’s the deal: Fat and muscle are two separate entities. One must burn fat and build muscle. Here’s how [...]
070815
Well it’s time for some strengthWarm-up/Skills:20 lbs Med ball throws x 10KB Swings x 10 Workout:Dead Liftfind 1 rep max (e.g. 5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep, max)
070814
I’ll take a bit of rowing with my OLY liftingWorkout For Time:1000M row115 lbs – 1-Power Snatch (PNS)/2-Over Head Squats (OHS)x 5115 lbs – 1-Power Clean (PCL)/2-Front Squats (FS)x 5 2000M row95 lbs – 1-PNS/2-OHSx 595 lbs – 1-PCL/2-FSx 5 3000M row65 lbs – 1-PSN/2-OHSx 565 lbs – 1-PCl/2-FSx5
