Blog

September 23rd 2011

Posted on September 23, 2011 at 10:15 PM

Training:
"FYF"
Warm Up with 10 minute ride or BJJ +
3x5 Wall Squat +
3x10 Air Squat +
3x5 SOTS +
3x5 Goblet Squat +
3x5 Shoulder Dislocate
Then
5 minute Med-Ball Drill with 10# Dynamax Ball +
"Kettlebell Complex"
10x KB Swing +
10x KB Push Press +
10x KB Halo +
10x KB Goblet Squat +
10x KB Headcutter
Three Rounds
Then
(30/30) MTN Climber
Rest is in FLR Position +
30 second SPRINT on AirDyne
Three Rounds
Then
Short Intermission... +
1 minute "All Out" on AirDyne


Participants:

Adam: AirDyne = 40cals

Sarah: AirDyne = 31cals

Jonas: AirDyne = 47cals

Hannah: AirDyne = 25cals

Chris: AirDyne = 29cals

Kim: AirDyne = 27cals


"This was another great edition of FYF.  We had some new faces and some familiar faces.  The 1 minute All Out on the AirDyne was definitely tough to take mentally after all the work that was done today.  Most people have PRs in mind from when they are fresh.  Doing this after a tough session is mentally damaging but helps one understand him or herself better."



Training:

Warm Up with 10 minute AirDyne +
Work Up to Bodyweight Front Squat +
5x Front Squat @ 175# +
3x Tuck Jump
Rest to Full Recovery
Five Rounds
Then Later...
Warm Up with Dynamax Ball Drills
Then
(30/30) MTN Climber
Rest is in FLR Position +
30 second SPRINT on AirDyne
Three Rounds
Then
Short Intermission... +
1 minute "All Out" on AirDyne
Then
"Cool Down"

Participants:


Matt Owen: FS = 175#; AirDyne = 63cals


"Well I failed to meet my standard of 72cals I achieved this past August at Gym Jones.  Yes, I did the attempt at Gym Jones when I was fresh and didn't do any previous work that day.  Yes, this is a different AirDyne which is heavier and stingier with calories.  No, I will not use anything as an excuse for today.  I simply was not able to achieve a New PR.  I failed.  However, next week is a new week and I will attain my goal of >72 calories because I am going to go into it fresh and with a new mindset.  Nobody should ever be afraid to go as hard as they can.  I'm sure not.  Let the games begin."




Pictures & Posts:




Jonas working through a set of "headcutters" during the kettlebell complex in FYF.




Dumbbells may be subbed for KBs during the complex if the need arises.  IE. Too many participants.




The ladies hard at work.  A solid base of conditioning and fitness is needed for every sport.  FYF sessions support that base each week.




MTN Climbers are a great way to stress the shoulder girdle.  Chase it with some FLR and you've got a fine combination.

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