Warm up: 10 min of basketball and soccer with kids
Mobility: 7 min H2T and foam roll
Strength: 3×5 bench 185-185-195
WOD: dead lift 185lbs 21 reps. Run 400m. Deadlift 185 18 reps. Run 400m. Deadlift 185lbs 15 reps. Run 400m. Deadlift 185lbs 12 reps. Run 400m.
I took a new preworkout from GNC and I think I took too much. During the first set of 21 deadlifts my heart started pounding. I went slower and easier the rest of the time but next time I’m gonna do half the recommended preworkout and see if that helps.
Scaled: for my peeps in Texas!
Warm up: run/ride or row for 5 min.
Mobility: stretch head to toe and focus on neck, shoulders and hips.
Strength: 3 sets of 30 sec plank holds.
WOD: for time-
21 air squats. Run for 4 min (record distance).
18 air squats. Run for 4 min (record distance).
15 air squats. Run for 4 min (record distance).
12 air squats. Run for 4 min (record distance).
Cool down: swim or walk for 5 min.
Today I trained one of my athletes at a local park. Great workout and it was great to get back at it after some time off.
Warm up: walking and stretching. Then we did hill sprint races for about 5 minutes. This was fun because she is very competitive.
Mobility: 5 min stretch of neck, shoulders and hips.
Strength: 1×20 walking lunges with medball.
WOD: 20 bench step ups / 5 TRX pull-ups. 15 bench step ups / 5 TRX pull-ups / 10 bench step ups / 5 TRX pull-ups / 5 bench step ups / 5 TRX pull-ups.
Cool down: 5 min walk.
Get outside while we still can!
Fall and winter are fast approaching. I encourage all athletes to try and get outside for training as much as possible. Today was a fun hour hike in the front range of the Rocky Mountains.
Warm up: 7 min bike
Mobility: 10 min H2T stretch and foam roll.
A1) lat pull downs 4×8
A2) leg extensions 8-8-6-6-
Strength: 5×3 clean and jerk
-4x40yd warm up sprints
-2x10yd with 10yd sprint of: high knees, butt kickers, crazy feet, power slides, Carioca, quick feet.
-2 sets of 10 cone jumps
Cool down: 5 min swim and stretch
#20 Jeremy Sieverts in the MLL championship.
Warm up: Run 5 min.
Mobility: 10 min H2T.
Strength 3×3 135-155-175 for ROM.
WOD: Row 30 calories 30 burpees, jumping over the barbell 135-lb. hang cleans, 30 reps.
Cool down: 5 min walk and stretch
Remember a great season!
3 mile hike up around Conifer. Beautiful Colorado day!
20 min elyptical machine / 20 min stretch.