Posted: February 27, 2015 in Uncategorized

WARM UP

stretch 5 min

hurdle warm up 10 min

STRENGTH

Bench Press

6X3 @ 74%

CONDITIONING

Sled Push x 20 yds

5 burpees

20 lunges

10 rounds

Ab Curcuit

50 russian twist

25 v ups

5o mountain climbers

3 rounds

26.2.15

Posted: February 26, 2015 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hug into lunge

Barbell warm up
Muscle clean x3
Fsx3
Jerk x3
3 sets

Strength
Clean pull + clean + jerk
5 sets @ 75%

Conditioning
100 one arm dumbbell thrusters (50 per)
200m run
90 sit ups
200 m run
80 double unders or 240 singles
200m run
70 dumbbell walking lunges (35 per)
200m run
60 Russian twists ( same weight as dumbbell)
200m run
50 push ups

Posted: February 25, 2015 in Uncategorized

WARM UP

Hip Cross/Hamstring stretch

Jump Rope 10 min

every fail 5 hollow rocks

STRENGTH

Deadlift

5×3 @ 82%

CONDITIONING

EMOTM 10 min

5 hang cleans

5 burpees

5 sit ups

EMOTM 10 min

5 push press

5 Air Squats

5 knees to elbow

24.2.15

Posted: February 24, 2015 in Uncategorized

Warm up
400 m run
jumping jacks x50
Mountain climbers x20
Iron cross x20

Barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Snatch pull + snatch @75% of best snatch
6 sets

Conditioning
400m run
8 rds
5 pull ups
10 push ups
15 squats
200m run
50 wall balls
40 Burpees
200m run

Don’t Be a Quitter

Posted: February 23, 2015 in Uncategorized

This past weekend I ran into a bunch of past clients. Some tried to avoid me others gave me a head nod and scurried away. With the decline in the resolutions folks I thought Id compile a list of quitters.

I don’t have enough time. This could be possibly believable if these quitters weren’t finding so much time to be on instagram/facebook. Hey look at me I’m at in n out, hey look at me I am at the mall, hey look at me I am laying on the couch because its far too cold to do anything else, Yes down right frozen, all of about 40 degrees.

I now have a boyfriend/girlfriend. You know these ones they start at the gym a broken person who just broke up and wants to get super fit. Yes of course they accomplish their goal of getting fit and regaining their confidence so much so that they find another significant other who is deffinately an upgrade. The problem is now that they spend all of their time cup caking on the couch and taking the time to take every ridiculous cuddle selfie they now have no time to workout, hey look at us on the couch, hey look at this crazy rock we hiked up to selfie, look its ice cream and sweats selfie. The problem is it took forever to get in shape and as many of you found only took 2 months of cup caking on the couch all day and not training to gain back what you lost plus 10 lbs. Plus cuddling over broccoli and chicken isn’t funny and sexy now is it.

The its too hard quitter. Yeah these ones are great they also start out and get results but then send you the text out of the blue saying they quit because its too hard. No it was hard to get up the courage and step in the door and start this journey but you did and you did well but now you quit. You know whats really hard? For me to see you in the grocery store in 6-8 months in worse shape than when you started training. You know whats hard, diabetes, obesity, etc. Yeah i see you trying to hide the 3 boxes of bon bons, twinkles, frozen pizza, oh and the small bag of salad.

I could go on and on about the quitters I’ve met worked with and made positive changes with bit ill save you. The point is don’t get mad at me if I take it a little personal when you quit on me for some SHIT excuse yeah SHIT. A great coach once told me Brandon when I stop yelling at you then you should worry because that means I stop caring about your success. Thats just it we care about you , I care about the 5 lbs you just lost, I care that you added 5kg to your back squat, I care that your a fitter father/mother now. I care about all of you on many levels. I may not stand there with pom poms and do backflips (Icannot backflip fyi) but I care and I want to share this journey with you. So no you can’t just quit, and no we won’t make it easy on you to just quit, we care too much. END OF RANT. BT

Warm Up

Hip circle warm up

200 jump ropes

20 BW Squats

Strength

Front Squat 82% 5×3

Back Squat 82% 5×3

Conditioning

10-9-8-7-6-5-4-3-2-1

KB Swing

Goblet Squat

200m run

Posted: February 20, 2015 in Uncategorized

WARM UP

Jump Rope 10 min every fail 3 bupees

STRENGTH BENCH PRESS

6X3 @ 72%

CONDITIONING

400M Run

20 push ups

20 V Ups

6 rounds

19.2.15

Posted: February 19, 2015 in Uncategorized

Warm up
High knees
Buttkickers
Toe touches
Heel grabs
Knee hug to lunge

Barbell warm up
Muscle clean x3
Clean x3
Jerk x3
X3

Strength
2 clean + jerk
6 X1 @ 75% of best

Conditioning
4 Power clean + push press 60/35
8 toe to bar
12 see the lights 20/10
5 rds

Into
100 double unders 300 singles
50 rkbs
40 Burpees
400n run

Posted: February 18, 2015 in Uncategorized

WARM UP

Hip cross x 20/Hamstring stretch

3 min row/3 min air dyne/3 min jump rope

STRENGTH-DEADLIFT

5×1 @ 90%

CONDITIONING

25 min amap

5 strict pull ups

10 elevated push ups (feet on storage boxes)

5 V Ups

10 Air Squats

17.1.15

Posted: February 17, 2015 in Uncategorized

Warm up
100 jumping jacks
20 mountain climbers
20 iron crosses

Barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Snatch + hang snatch + ohs @ 75% of best
5 sets

conditioning
21-15-9
Box jumps
Kbs
Pull ups
400 m run after sets

Posted: February 16, 2015 in Uncategorized

Holiday Schedule

5am, 6am, 8am, 9am

Warm Up

pole stretch 2 min

Hip Cross 2 min

Jump Rope 5 min

STRENGTH

Front Squats 90% 5×1

Back Squats 90% 5×1

CONDITIONING

1 burpee

3 wall balls

5 sit ups

AMAP 20 min