Warm Up: Warm Up: 20 each (wrist circles, elbow circles, shoulder circles, side bends, high knees walk, frankensteins, hip circles, fire hydrants) 400M high knees skip, and 20 tuck jumps
Mobility: Foam Roll 10min, 2 min couch each; 4 min hamstring stretch and 1 min couch after conditioning
Strength: Deadlift 5x5 +1 (2 min rest between sets)
Accessory: Good Mornings 5x5 (hold plate to chest 45/25)
Conditioning: As many KB swings as possible in 5 min. Every minute on the minute starting on the 2nd minute, complete 3 sets stationary lunge holding KB to chest
Post loads and reps to comments.
~Doc
Tuesday, January 3, 2012
Sunday, January 1, 2012
Monday Jan 2, 2012
Warm Up: 20 each (wrist circles, elbow circles, shoulder circles, side bends, high knees walk, frankensteins, hip circles, fire hydrants) 400M high knees skip, then 20 tuck jumps
Strength: 5-5-5-5-5 Bench Press/dumbbell pullover
Balance: after every set of bench, pull ups to failure
Endurability: "Whatsamata Tabata"
1 round each of: OVS, SDHP, Thruster, and Hand Release Push Ups
there is a 1 min rest between rounds
all barbell movements use 65/45
Log you weight loads and reps of pulls ups, and then cummulative tabata score
Strength: 5-5-5-5-5 Bench Press/dumbbell pullover
Balance: after every set of bench, pull ups to failure
Endurability: "Whatsamata Tabata"
1 round each of: OVS, SDHP, Thruster, and Hand Release Push Ups
there is a 1 min rest between rounds
all barbell movements use 65/45
Log you weight loads and reps of pulls ups, and then cummulative tabata score
Baby Steps...to 2012
So, today we moved into our interim location, until we find the right location. Don't worry too much,
we are working hard to make this the best of all possibles. I wish for this to be the easiest of transitions for you.
So, for the time being, Functional Development and Performance will operate in Elsmere. I'm not sure if
the neighborhood is ready for sled pulls and prowler pushes, but we will soon see.
I wish you all a wonderful and joyous new year!
Yours in Fitness,
Doc
we are working hard to make this the best of all possibles. I wish for this to be the easiest of transitions for you.
So, for the time being, Functional Development and Performance will operate in Elsmere. I'm not sure if
the neighborhood is ready for sled pulls and prowler pushes, but we will soon see.
I wish you all a wonderful and joyous new year!
Yours in Fitness,
Doc
Friday, December 30, 2011
Saturday 12/31/2011
warm up: 20 min foam rolling
endurability: 25 TGU 55/35
4RFT
50 KB swings 53/35
50 double unders (sub 200 single unders)
400M run
Post any mods and time to comments.
endurability: 25 TGU 55/35
4RFT
50 KB swings 53/35
50 double unders (sub 200 single unders)
400M run
Post any mods and time to comments.
Friday 12/30/2011
Warm Up: ROM drills; 2x15 air squats, sit ups, push ups: hip flexor stretch
Stregnth: 10-8-6-5-4-3-1 Front Squat
Conditioning: Pulled right off of main site :)
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
150 pound Deadlift, 5 reps
135 pound Push-press, 8 reps
Post work loads for FS, rounds and partials for the WOD. Have fun, this should be tough.
~Doc
Stregnth: 10-8-6-5-4-3-1 Front Squat
Conditioning: Pulled right off of main site :)
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
150 pound Deadlift, 5 reps
135 pound Push-press, 8 reps
Post work loads for FS, rounds and partials for the WOD. Have fun, this should be tough.
~Doc
Thursday, December 29, 2011
New Beginnings...usually start from the strangest endings.
my friends,
i am as puzzled and frustrated by the events of the last several hours as you are. I'm sure that several questions have come to mind. I'm not sure if I will have the answers to them. But I am sure of this.
I am still your trainer, coach, and friend; and we are going to continue. My priority is to ensure that our training continue. Programming will evolve. This is a blessing in disguise. For most of us.
Right now, I have a clandestine location for one on one training, for an hour. Sometime next week, we will relocate to our temp location, until a permanent home is found. The temp location is in Elsmere, out of my friends garage. It will be big enough for 2-3 people at a time, and we definitely have enough equipment for that.
take a look here www.docmarcum.clickbook.net, and find a time that works for you.
so, i look forward to seeing you soon, all of you. If you have any questions at all, please don't hesistate to ask.
humbly,
j.d.
i am as puzzled and frustrated by the events of the last several hours as you are. I'm sure that several questions have come to mind. I'm not sure if I will have the answers to them. But I am sure of this.
I am still your trainer, coach, and friend; and we are going to continue. My priority is to ensure that our training continue. Programming will evolve. This is a blessing in disguise. For most of us.
Right now, I have a clandestine location for one on one training, for an hour. Sometime next week, we will relocate to our temp location, until a permanent home is found. The temp location is in Elsmere, out of my friends garage. It will be big enough for 2-3 people at a time, and we definitely have enough equipment for that.
take a look here www.docmarcum.clickbook.net, and find a time that works for you.
so, i look forward to seeing you soon, all of you. If you have any questions at all, please don't hesistate to ask.
humbly,
j.d.
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