Fam-Fit
Active Rest Day
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21 hours ago
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.
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