Fam-Fit
Active Rest Day
Monday, August 31, 2009
Saturday, August 29, 2009
Thursday, August 27, 2009
Friday August 27, 2009
Fam-Fit
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
- 10x Around the World (around waist) Right Direction.
- 10x Around the World (around waist) Left Direction.
- 10x Figure 8 (around legs) Right Direction.
- 10x Figure 8 (around legs) Left Direction.
- 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)
Thursday August 27, 2009
Fam-Fit
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135
-modify weight as needed.
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135
-modify weight as needed.
Tuesday, August 25, 2009
Monday, August 24, 2009
Monday August 24, 2009
Fam-Fit
MB Mania
3 Rounds of 10 Reps each.
MB Mania
3 Rounds of 10 Reps each.
- Wall Ball Shots
- MB Clean and Chest Pass
- MB Swing and Underhand Toss
- Right Side Throw
- Left Side Throw
- Slammers
- GH Sit-up Wall Ball Shot
- GH Back Extension with MB Toss & Catch
Saturday, August 22, 2009
Sunday August 23, 2009
Fam-Fit
Fran Jr.
15-12-9*
Thrusters (Front Squat to Push Press)
Pull-Ups
*First round 15 thrusters then 15 pull-ups
Second round 12 thrusters then 12 pull-ups
Third round 9 thrusters then 9 pull-ups
Fran Jr.
15-12-9*
Thrusters (Front Squat to Push Press)
Pull-Ups
*First round 15 thrusters then 15 pull-ups
Second round 12 thrusters then 12 pull-ups
Third round 9 thrusters then 9 pull-ups
Saturday August 22, 2009
Fam-Fit
Hang Cleans
Ladder-Up 7 sets of 1 rep. Go to max, then back down if necessary to complete all 7 sets.
Hang Cleans
Ladder-Up 7 sets of 1 rep. Go to max, then back down if necessary to complete all 7 sets.
Friday, August 21, 2009
Wednesday, August 19, 2009
Thursday August 20, 2009
Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat (or Mrs. Coach Hays HATES this!)
A. Agility Ladder
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat (or Mrs. Coach Hays HATES this!)
A. Agility Ladder
- Single Step
- Double Step
- Bunny Hop
- Slalom Hop
- Waltz Step
- Lateral Step
- Scissor Step
- Linear (Down and Back) - Forward, Side
- Stationary (10 back and forth side hops)
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump --> Depth Jump -->Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.
Wednesday August 19, 2009
Fam-Fit
Time Trial
Pick a new challenge or repeat the same challenge from Tuesday 8-4-09 for time. Record results and compare times.
Time Trial
Pick a new challenge or repeat the same challenge from Tuesday 8-4-09 for time. Record results and compare times.
- Suggestions: 5.0 mile stationary bike, 1.0 mile run, church hill bike route.
Monday, August 17, 2009
Tuesday August 18, 2009
Fam-Fit
I. Hang Snatch
-Ladder-up 7 sets of 1 rep. Go to max, then back down weight to finish all 7 sets, if necessary.
II. 1-2-3 PSR's
-Record # rounds in 15 minutes)
5x Push-ups (Modify as needed)
10x Squats (PVC OH, Front or Back)
15x Rows
I. Hang Snatch
-Ladder-up 7 sets of 1 rep. Go to max, then back down weight to finish all 7 sets, if necessary.
II. 1-2-3 PSR's
-Record # rounds in 15 minutes)
5x Push-ups (Modify as needed)
10x Squats (PVC OH, Front or Back)
15x Rows
Sunday, August 16, 2009
Monday August 17, 2009
Fam-Fit
Popeye
1. Deadlift
- 5 Reps at body weight. Focus on perfect form over weight.
2. Hang-Ups
-5 Reps on Rings. Curls knees up to shoulders.
3. Farmer Walk
- 20 yards D&B(down and back).
4. Jump Rope - 30 Reps
3 Rounds, rest 2 minutes between rounds.
Coach Hays post-workout note: I stink jumping rope. I mean I am terrible. It is one of those kids skills I never quite got the hang of. I can't snap my fingers, I didn't develop a decent ability to whistle until almost a teenager and I completely suck at cartwheels. My family finds these quirks quite funny. But, in my defense, I could always hit the crap out of a baseball, block my ass off in football and carry heavy stuff around. I am a lineman to the very core.
Popeye
1. Deadlift
- 5 Reps at body weight. Focus on perfect form over weight.
2. Hang-Ups
-5 Reps on Rings. Curls knees up to shoulders.
3. Farmer Walk
- 20 yards D&B(down and back).
4. Jump Rope - 30 Reps
3 Rounds, rest 2 minutes between rounds.
Coach Hays post-workout note: I stink jumping rope. I mean I am terrible. It is one of those kids skills I never quite got the hang of. I can't snap my fingers, I didn't develop a decent ability to whistle until almost a teenager and I completely suck at cartwheels. My family finds these quirks quite funny. But, in my defense, I could always hit the crap out of a baseball, block my ass off in football and carry heavy stuff around. I am a lineman to the very core.
Saturday, August 15, 2009
Friday, August 14, 2009
Friday August 14, 2009
Fam-Fit
PVC-IT
-75 Total Front Squat with PVC pipe
-75 Total OH Squat with PVC pipe
I usually break it down to 6 sets 10 reps of each and the last set goes 15 reps of each.
Towel Shakes
-75 Reps continuous, as in, no stopping. Hands go above head and below belly button every time.
PVC-IT
-75 Total Front Squat with PVC pipe
-75 Total OH Squat with PVC pipe
I usually break it down to 6 sets 10 reps of each and the last set goes 15 reps of each.
Towel Shakes
-75 Reps continuous, as in, no stopping. Hands go above head and below belly button every time.
Thursday, August 13, 2009
Thursday August 13, 2009
Fam-Fit
I. Pull-up Ladder: Reps per minute to failure.
Note: Modify Pull-up as needed.
-Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute. Record results.
II. Ring Dip Ladder: Reps per minute to failure
Note: Modify Pull-up as needed.
-Perform 1 ring dip for minute 1, 2 ring dips for minute 2, 3 ring dips for minute 3, 4 ring dips for minute 4, etc. until you can't perform the required number of ring dips for that particular minute. Record results.
I. Pull-up Ladder: Reps per minute to failure.
Note: Modify Pull-up as needed.
-Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute. Record results.
II. Ring Dip Ladder: Reps per minute to failure
Note: Modify Pull-up as needed.
-Perform 1 ring dip for minute 1, 2 ring dips for minute 2, 3 ring dips for minute 3, 4 ring dips for minute 4, etc. until you can't perform the required number of ring dips for that particular minute. Record results.
Wednesday, August 12, 2009
Wednesday August 12, 2009
Fam-Fit
30 Rep Sprints
For Time:
30 Gorilla-Style Deadlifts
30 High Pulls or Hang Cleans
30 GH Sit-Ups
30 GH Back Extensions
30 Towel Shakes
30 Rep Sprints
For Time:
30 Gorilla-Style Deadlifts
30 High Pulls or Hang Cleans
30 GH Sit-Ups
30 GH Back Extensions
30 Towel Shakes
Monday, August 10, 2009
Monday August 10, 2009
Fam-Fit
Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.2 Km ski machine (or jog around block or ride to CCCMS parking lot and back)
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)
Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.2 Km ski machine (or jog around block or ride to CCCMS parking lot and back)
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)
Sunday August 9, 2009
Fam-Fit
Moving Day for CG
Hauling furniture, boxes, etc. up three floors on a hot humid Kansas Sunday. Beautiful.
Moving Day for CG
Hauling furniture, boxes, etc. up three floors on a hot humid Kansas Sunday. Beautiful.
Saturday, August 8, 2009
Saturday August 8, 2009
Fam-Fit
Planks Holds
I like to work three different basic plank holds. Elementary starting position is from the knees, advanced starting position is from the toes. Start simple, learn the moves, then increase intensity. Planks develop the abdominal core muscle group. Coach Dan John (page 3 of newsletter) just about explains it best when he equated the core abdominal muscles to chain link fencing wrapped around your torso.
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbo Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
Planks Holds
I like to work three different basic plank holds. Elementary starting position is from the knees, advanced starting position is from the toes. Start simple, learn the moves, then increase intensity. Planks develop the abdominal core muscle group. Coach Dan John (page 3 of newsletter) just about explains it best when he equated the core abdominal muscles to chain link fencing wrapped around your torso.
- The first is the old school Push-Up Plank. Just like your junior high PE teacher/coach used to scream at you about "eyes up!, flat back!, hold it!, get your ass down!, don't bounce!, etc.". Get into push-up position and hold it with arms locked or at varying degrees of arm bend. Hold for a given amount of time or until you become so shaky you can't keep any form of control or stability.
- The second is Elbow Planks. Similar to Push-Up Planks, except your forearm arm flat on ground, hands in fists with thumbs pointing upward. For a variation we do Creatures. Creatures start in middle elbow plank position, then roll to right forearm with left hip and hand pointing upward. Roll back to middle start position, hold, then roll to left forearm with right hip and hand pointing upward. Hold for a 5-30 second period at each position. We also do Creature Push-Ups, where we start in push-up plank position and perform a push-up each time we roll back to the middle.
- The third is Extension Planks. I believe a version of these earned me the nickname "Satan" during summer conditioning back in 2004. For Extension Planks, one basically walks hands (or rolls with a Ab Wheel) out above head as far as possible, holding good stable flat back. A important technical note is to make sure back is flat and entire abdominal core is fired, giving us the "chain link fence" level of stability. A variation of extension planks is the Walk-Out, where the aforementioned "Satan" nickname first originated. For the Walk-Out, stand up straight and tall, exhale and touch toes to get palms flat on floor. From this position, keep legs straight and start walking hands out until both are extended over head or until breech of stability point is reached. Walk hands back, keeping legs straight, to start position. Repeat.
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbo Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
Friday, August 7, 2009
Friday August 7, 2009
Fam-Fit
A. First Shift (Persons under 20 with social engagements)
Wii-athalon
Warm-up with 3 Wii-Fit Yoga exercises
I. Wii-Fit: Island Run (hold controller in hand) and record time.
II. Wii-Fit: Super Hula-Hoop (6 min.) and record score.
III. Wii-Sports: Boxing. 2 consecutive boxing matches against computer-assigned opponent or partner. Record level and your record in each match.
Perform Wii-athalon straight through with minimal break times. You can work in pairs, and have even more fun fighting each other!
B. Second Shift (The 20+ household demographic)
MB Mania
3 Rounds of 10 Reps each.
A. First Shift (Persons under 20 with social engagements)
Wii-athalon
Warm-up with 3 Wii-Fit Yoga exercises
I. Wii-Fit: Island Run (hold controller in hand) and record time.
II. Wii-Fit: Super Hula-Hoop (6 min.) and record score.
III. Wii-Sports: Boxing. 2 consecutive boxing matches against computer-assigned opponent or partner. Record level and your record in each match.
Perform Wii-athalon straight through with minimal break times. You can work in pairs, and have even more fun fighting each other!
B. Second Shift (The 20+ household demographic)
MB Mania
3 Rounds of 10 Reps each.
- Wall Ball Shots
- MB Clean and Chest Pass
- MB Swing and Underhand Toss
- Right Side Throw
- Left Side Throw
- Slammers
Thursday, August 6, 2009
Thursday August 6, 2009
Fam-Fit
We're going to get some squats in today, so that everyone is over the soreness for the Sunday move of College Girl.
Beam Me Up, Squatty!
I. Deep Back Squats (Yes dear, we are using a weighted bar!)
-full squat with a pause at the bottom, followed by a drive up off the heels.
-thigh parallel to floor then drive foot down forcing body up.
-Foundation (technique) work, start in down position then work up to eventual full range of movement.
We're going to get some squats in today, so that everyone is over the soreness for the Sunday move of College Girl.
Beam Me Up, Squatty!
I. Deep Back Squats (Yes dear, we are using a weighted bar!)
-full squat with a pause at the bottom, followed by a drive up off the heels.
- 5 sets of 5 reps, increase 10+ lbs. per rep.
-thigh parallel to floor then drive foot down forcing body up.
- 5 sets of 5 reps with each leg.
-Foundation (technique) work, start in down position then work up to eventual full range of movement.
- 2 sets of 5 reps with each leg.
Tuesday, August 4, 2009
Tuesday August 4, 2009
Fam-Fit
Time Trial
Pick challenge and do for time. Record results.
Time Trial
Pick challenge and do for time. Record results.
- Suggestions: 5.0 mile stationary bike, 1.0 mile run, church hill bike route.
Monday, August 3, 2009
Monday August 3, 2009
Fam-Fit
30 Minutes of Movement
Choose one or several exercises and perform 30 minutes continuous work.
30 Minutes of Movement
Choose one or several exercises and perform 30 minutes continuous work.
Saturday, August 1, 2009
Sunday August 2, 2009
Fam-Fit
Push-Pull-Punch
Group I
Push = 10 Bench Press
Pull = Tire Rope Pull (2x Down and Back on grass)
Punch = Jab/Jab/Punch (10 R/R/L, 10 L/L/R)
Group II
Push = 10 Push Jerks
Pull = 5 Pull-Up (modify as needed)
Punch = Side Kicks ( 5 Right, 5 Left)
-Complete 4 total rounds
Push-Pull-Punch
Group I
Push = 10 Bench Press
Pull = Tire Rope Pull (2x Down and Back on grass)
Punch = Jab/Jab/Punch (10 R/R/L, 10 L/L/R)
Group II
Push = 10 Push Jerks
Pull = 5 Pull-Up (modify as needed)
Punch = Side Kicks ( 5 Right, 5 Left)
-Complete 4 total rounds
Saturday August 1, 2009
Fam-Fit
A Fine Tabata Welcome to August
Tabata Trio
1. Air Squats
2. Push-ups
3. Wild Card: Lift of Your Choice (Press, Clean, Push Jerk, Deadlift, Bench Press, etc.)
A Fine Tabata Welcome to August
Tabata Trio
1. Air Squats
2. Push-ups
3. Wild Card: Lift of Your Choice (Press, Clean, Push Jerk, Deadlift, Bench Press, etc.)
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