Mon 11-25-13: Basic 5

In honor of my youngest son turning one, today will be my one workout of the week. After a purposeful month of high volume workouts, time to enjoy a few days off, family and some rest and recovery…

Basic 5: Heavy

Clean & Jerk
3: 45,65,95,115,135,155,175,185,135,135

Squat
5: 135,185,225, 3 sets @ 275

Bench
5: 135,155,185, 3 sets @ 225

Deadlift
5: 135,185,235, 3 sets @ 275

Chin-ups
5: BW,30, 3 sets @ 50 (pause at the bottom)

Advertisements

Fri 11-22-13: Basic 5 Pull

Basic 5: Heavy Pull

Clean & Jerk
5: 45,65,95,
1: 115,155,175,185,205,205

Squat
5 sets of 5 @ 155

Bench
5 sets of 5 @ 155

Deadlift
3: 155,205,275,325, 2 sets @ 345

Chin-ups
3: BW,35,55,80,90×2 reps (pause at the bottom)

Wed 11-20-13: Basic 5 Push

Heavy squat and bench, light on everything else…

Basic 5: Push

Clean & Jerk
5: 45,45,65,65, 5 sets @ 95

Squat
3: 95,95,135,185,225,275,335, 2 sets @ 345

Bench
3: 135,135,155,175,195, 3 sets @ 245

Deadlift
5: 5 sets @ 135

Pull-ups
5: 5 sets @ BW (pause at the bottom, different grip each set)

Mon 11-18-13: Basic 5 Pull

After three weeks of light, moderate and heavy, moving to a slightly different version of the Basic 5. The next few weeks will be alternating between heavy pull/light push and heavy push/light pull workouts. Heavy Pull is heavy on the C & J, Deadlift and Chin-ups, light on squat and bench. Heavy Push is the opposite, heavy on squat and bench and light C & J, Deadlift and chinup.

Basic 5: Heavy Pull

Clean & Jerk
5: 45,65,95,115
1: 135,155,175,185,195,205

Squat
5 sets of 5 @ 135

Bench
5 sets of 5 @ 135

Deadlift
3: 135,185,235,305, 3 sets @ 335

Chin-ups
3: BW,25,45,80,80,80 (pause at the bottom)

Fri 11-15-13: Basic 5 Heavy

A little lighter on C & J to work on technique…

Basic 5: Heavy

Clean & Jerk
5: 45,65,65,95,95
2: 135,135

Squat
3: 135,135,185,245,275, 2 sets @ 325,335

Bench
3: 135,135,185,205, 3 sets @ 245

Deadlift
3: 135,135,185,255, 3 sets @ 325

Chin-ups
3: BW,35,60,70,80,80 (pause at the bottom)

Soccer, Frisbee and Fetch

Today I rediscovered how great a workout soccer can be, even if you are by yourself. A couple weeks ago I also rediscovered how fun playing frisbee is and how good of a workout it is at the same time, whether you have a partner or not…

My soccer day at the park was filled with some dribbling, kicking, throw ins, goalie throws, drop kicks and juggling. Although all were fun, it was the juggling that ended being the most enjoyable, challenging and a great whole body workout. I haven’t moved like that in a while and it felt fantastic!…

A couple weeks ago I also rediscovered how cool frisbees can be. My sons and got a regular frisbee and a couple Aerobies. I had an Aerobie as a kid and forgot how awesome they are. For people with young kids, these are very user friendly and easy to throw. They come in two sizes, my 4 year old throws the little one (Sprint) and my 7 year old is getting pretty good at the bigger one (Pro), to the point where we can have a game of catch at 150-200 feet. I highly recommend them for fun and and activity.

This spurred me to remember a game I played a few years ago called self fetch, involving just me and a frisbee. Another outdoor workout, this is fun, challenging and unpredictable. You can use almost any kind of frisbee, including an Aerobie, or a smaller floppy one like I used here…

Fitness is everywhere, we just need to keep our eyes and minds open to find it…👍

20131114-150630.jpg

20131114-150642.jpg

20131114-150657.jpg

20131114-150709.jpg

20131114-150722.jpg

20131114-151419.jpg

20131114-151430.jpg

20131114-151456.jpg