Jeremy (Fury Academy/Fury Fastpitch) and I are running a winter recruiting showcase in January 2012. You can find out more about this event by clicking the link I have provided below. The information and registration form are on the right side of the page. If you are unsigned at this point or looking to get your name on the radar, I would encourage you to attend this event!
Thanks-
Coach Green
Winter Recruiting Showcase
Friday, December 9, 2011
Sunday, December 4, 2011
Fury Performance & Personal Training Newsletter: December 2011
Fury Performance & Personal Training Newsletter: November 2011
Programming & Facility Announcements
You can get 25% off all protein powders at PROGRADE NUTRITION through Tuesday at 11:59 if you use coupon code "powder25"!
November Featured Athlete
Age: 17
Primary Sport: Softball
FPT Training Resume: 1 Year
Notable Achievements at FPT: 215 lb Trap Bar Deadlift
Favorite FPT Activity: Prowler Drags w/ the Heavy Rope
The "List"
Congrats to Madison Boyd and Bethany Cowart on their commitments to ETSU for softball!
Congrats to Katie Henderson on her commitment to Kentucky for softball!
Congrats to Lexie Dean on her commitment to Lee University for softball!
Congrats to Juli Layne on her commitment to MTSU for softball!
Congrats to Heather Montgomery on her commitment to Lipscomb for softball!
Congrats to Emily Boyd, Bayli Cruse, Colbi Thomas, and Mykeah Johnson on being name 1st team all state!
Brain Food
Yahoo News - Five fast food breakfasts to avoid!
Brian St. Pierre - Coffee Consumption & Health: Part 1
Brian St. Pierre - Coffee Consumption & Health: Part 2
7 Foods that Experts Avoid!
Eric Cressey - 7 Reasons Why Pitchers Shouldn't Throw Year Round Part 1
Eric Cressey - 7 Reasons Why Pitchers Shouldn't Throw Year Round Part 2
Congrats to Emily Boyd, Bayli Cruse, Colbi Thomas, and Mykeah Johnson on being name 1st team all state!
Brain Food
Yahoo News - Five fast food breakfasts to avoid!
Brian St. Pierre - Coffee Consumption & Health: Part 1
Brian St. Pierre - Coffee Consumption & Health: Part 2
7 Foods that Experts Avoid!
Eric Cressey - 7 Reasons Why Pitchers Shouldn't Throw Year Round Part 1
Eric Cressey - 7 Reasons Why Pitchers Shouldn't Throw Year Round Part 2
Gunshow of the Month
Gunshow of the Month #2
Random Cool Picture of the Month
Random Cool Picture of the Month #2
FPPT'S SOFTBALL STUDS ON SIGNING DAY!
Bethany Cowart - East Tennessee State!
Madison Boyd - East Tennessee State!
Heather Montgomery - Lipscomb University!
Juli Layne - Middle Tennessee State!
Katie Henderson - Kentucky!
Lexie Dean - Lee University
Video of the Month
I am having some computer issues but hope to have this feature return next month!
Katie Henderson - Kentucky!
Lexie Dean - Lee University
Video of the Month
I am having some computer issues but hope to have this feature return next month!
Tuesday, November 1, 2011
Training Logs: 10/27-10/31 Get Spooky Yall!
10/27/2011 - Explosion Day
Trap Bar Jump Shrugs
10 x 3 x 115lbs
1 Arm KB Snatch
5 x 5 x 35lbs
* I actually liked the trap bar jump shrugs...I have been seeing quite a few articles of late discussing the value of weightlifting movements (cleans, snatches) for improving explosiveness...I don't like the wrist & shoulder stress for my kids so these will be a good substitute. The snatch felt good - need to go heavier next time.
10/29/11 - ME Lower Body
Leg Press
15 x 255
12 x 345
5 x 435
3 x 525
2 x 615
1 x 705, 795, 840, 885
3 x 1 x 795 (90%)
5 x 615
* My goal was to use a quad dominant exercise and leg press fit the bill nice...felt great to strain under a big weight while still working on deep breathing and packing the neck. It still works even in a max stability environment. If Poliquin is ok with some leg pressing once in awhile so am I...in the rotation it goes!
10/30/11 - Recovery Day
Pipe Rolling & Bands
Treadmill x 1 Mile x 3-5% grade (slightly better time this week)
TRX Bus Drivers 3 x 5 each
Hanging Leg Raise 3 x 10
* The treadmill didn't suck quite as bad today...have to man up and start doing more difficult inchworm variations - HLR are too easy....
10/31/11 ME Upper Body
Seated Military Press
10 x Bar
5 x 75
3 x 95
2 x 115
1 x 135, 150, 165, 175, 185, 190
3 x 1 x 180 (90%)
1 Arm DB Row
3 x 10 x 85
Dips & 1/2 Chins
3 x 5 each
* I have not done seated military press in a long time but it felt good...goal 225lbs...Dips felt good but chins were heavy...not sure why...
Trap Bar Jump Shrugs
10 x 3 x 115lbs
1 Arm KB Snatch
5 x 5 x 35lbs
* I actually liked the trap bar jump shrugs...I have been seeing quite a few articles of late discussing the value of weightlifting movements (cleans, snatches) for improving explosiveness...I don't like the wrist & shoulder stress for my kids so these will be a good substitute. The snatch felt good - need to go heavier next time.
10/29/11 - ME Lower Body
Leg Press
15 x 255
12 x 345
5 x 435
3 x 525
2 x 615
1 x 705, 795, 840, 885
3 x 1 x 795 (90%)
5 x 615
* My goal was to use a quad dominant exercise and leg press fit the bill nice...felt great to strain under a big weight while still working on deep breathing and packing the neck. It still works even in a max stability environment. If Poliquin is ok with some leg pressing once in awhile so am I...in the rotation it goes!
10/30/11 - Recovery Day
Pipe Rolling & Bands
Treadmill x 1 Mile x 3-5% grade (slightly better time this week)
TRX Bus Drivers 3 x 5 each
Hanging Leg Raise 3 x 10
* The treadmill didn't suck quite as bad today...have to man up and start doing more difficult inchworm variations - HLR are too easy....
10/31/11 ME Upper Body
Seated Military Press
10 x Bar
5 x 75
3 x 95
2 x 115
1 x 135, 150, 165, 175, 185, 190
3 x 1 x 180 (90%)
1 Arm DB Row
3 x 10 x 85
Dips & 1/2 Chins
3 x 5 each
* I have not done seated military press in a long time but it felt good...goal 225lbs...Dips felt good but chins were heavy...not sure why...
Fury Performance & Personal Training Newsletter: November 2011
Programming & Facility Announcements
I happy to announce that I am now part of the Prograde Nutrition team! Their mission is to provide quality products without the glitzy marketing and pushy sales tactics found at the big box stores, which is something I really identified with. I will have some sample products at the facility in the coming weeks so I encourage you to give them a try to see what you can think. If you would like to find out more about the company and their products please the link provided - PROGRADE NUTRITION.
October Featured Athlete
Age: 10
Primary Sports: Softball, Basketball
FPT Training Resume: 10 months
Notable Achievements at FPT: 30 Strict Push Ups, "Tight Rotations" w/ 6lb MB
Favorite FPT Activity: Side Planks
The "List"
Congrats to the NW Whitfield Lady Bruins on winning the regional championships in their division!
Congrats Taylor "Bug" Moran on making the all tournament team and being named tournament MVP & Player of the Year for her middle school league...BIG TIME!
Congrats to Kat Knarr on collecting her 1000th collegiate assist for Piedmont College!
Congrats to Bethany Cowart on matching the facility record on Broad Jump - 92 inches!
Congrats to Sawyer Lock for being accepted into the North Georgia College Boar's Head Brigade!
Congrats to the NW Whitfield Lady Bruins on placing 4th at the GA state softball tournament!
Congrats to Nicole Sumida on helping Baylor volleyball to their 2nd place finish at states!
Brain Food
Great Recipe - Pumpkin Protein Pancakes
Prograde Nutrition Article - Did You Know Fat Cells Get Sick?
Prograde Nutrition Article - How Fat Metabolism Works...
Mike Rousell - 3 Simple Fat Loss Strategies
Charles Poliquin - How Avoiding Alcohol Help You Stay Lean
Mark Hyman - Food as Medicine?
Congrats Taylor "Bug" Moran on making the all tournament team and being named tournament MVP & Player of the Year for her middle school league...BIG TIME!
Congrats to Kat Knarr on collecting her 1000th collegiate assist for Piedmont College!
Congrats to Bethany Cowart on matching the facility record on Broad Jump - 92 inches!
Congrats to Sawyer Lock for being accepted into the North Georgia College Boar's Head Brigade!
Congrats to the NW Whitfield Lady Bruins on placing 4th at the GA state softball tournament!
Congrats to Nicole Sumida on helping Baylor volleyball to their 2nd place finish at states!
Brain Food
Great Recipe - Pumpkin Protein Pancakes
Prograde Nutrition Article - Did You Know Fat Cells Get Sick?
Prograde Nutrition Article - How Fat Metabolism Works...
Mike Rousell - 3 Simple Fat Loss Strategies
Charles Poliquin - How Avoiding Alcohol Help You Stay Lean
Mark Hyman - Food as Medicine?
Gunshow of the Month
Training Pic of the Month
Bonus Pic #1
Bonus Pic #2
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| Some Heritage peeps... |
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| More Heritage Peeps... |
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| JD rocking a TRX Row - Level 2... |
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| My Student Coaches AKA The Peanut Gallery |
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| Coach Bethany thought she would look good in 3XL! |
Bonus Pic #3
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| A Silly Gunshow... |
Bonus Pic #4
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| OLD SCHOOL! |
Wednesday, October 26, 2011
Training Logs - A Week's Worth of Stuff
* I have been struggling to update daily so I decided to back to a 2-3 times per week format.
10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3
* Didn't have a great spot here...I should PR this during my next 2 week cycle...
10/20/11
Pipe Roll & Band Stretch...I think
* Didn't write it down...
10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets
EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115
* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!
10/22/11
OFF
10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch
* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.
10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...
10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest
* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH
10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* I always feel better when pushing sled regularly...do work son!
10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3
* Didn't have a great spot here...I should PR this during my next 2 week cycle...
10/20/11
Pipe Roll & Band Stretch...I think
* Didn't write it down...
10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets
EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115
* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!
10/22/11
OFF
10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch
* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.
10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...
10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest
* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH
10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch
* I always feel better when pushing sled regularly...do work son!
Wednesday, October 19, 2011
Training Log: 10/18/11 - Recovery Work
Pipe Roll & Band Stretch
Thoracic Mobility Drills
SFMA Hip Flexion & MSF
TRX Fallouts 3 x 10
Vertical Pallof Press 3 x 5 x Black Band
* my tweaked SI joint reminded me of how good I felt when I regularly worked on SFMA movement prep...practice what you preach!
Thoracic Mobility Drills
SFMA Hip Flexion & MSF
TRX Fallouts 3 x 10
Vertical Pallof Press 3 x 5 x Black Band
* my tweaked SI joint reminded me of how good I felt when I regularly worked on SFMA movement prep...practice what you preach!
Training Log: 10/17/11 - Goblet Squatting
Goblet Squats
5 x 35, 45, 5 x 5 x 60
* I went real conservative here to protect my newly adjusted back...I also work some thicker sole shoes to protect again pronation (flat feet-itis!) and I felt pretty good. Probably to squat and dead in new balance or brooks shoes from now on to protect my knees/hip. Although I love the Free's and Minimus', combining the half marathon, them, and getting weak has led me to be more injured than ever! Sometimes it takes awhile to figure things out I guess.
5 x 35, 45, 5 x 5 x 60
* I went real conservative here to protect my newly adjusted back...I also work some thicker sole shoes to protect again pronation (flat feet-itis!) and I felt pretty good. Probably to squat and dead in new balance or brooks shoes from now on to protect my knees/hip. Although I love the Free's and Minimus', combining the half marathon, them, and getting weak has led me to be more injured than ever! Sometimes it takes awhile to figure things out I guess.
Training Log: 10/13/11 - Olympic Lifts
Hang Snatch
5 x 95, 105
3 x 115
2 x 125
1 x 135
Hang Clean - Power Jerk
3 x 135
2 x 155
1 x 175, 185, 195, 205
3 x 1 x 165
*Decided to go heavier on both lifts....real sticky on everything except cleans...tweaked my SI joint on R side also so going to spend more time on technique and turning this day into an Explosion day...can't affored to tweak that SI again. Took two days off and had to go lighter on my plan squat day as a precaution. Bummer...
5 x 95, 105
3 x 115
2 x 125
1 x 135
Hang Clean - Power Jerk
3 x 135
2 x 155
1 x 175, 185, 195, 205
3 x 1 x 165
*Decided to go heavier on both lifts....real sticky on everything except cleans...tweaked my SI joint on R side also so going to spend more time on technique and turning this day into an Explosion day...can't affored to tweak that SI again. Took two days off and had to go lighter on my plan squat day as a precaution. Bummer...
Thursday, October 13, 2011
Training Log: 10/12/11 - Recovery & Core Work
Dynamic Warm Up #4
Deep Breathing Drill - L Lunge x 10
Jump Rope x 25
Side Tri Stretch x 10 breathes
Jump Rope x 25
Reverse Lunge w/ Reach x 5
Jump Rope x 25 x Left Foot
Jump Rope x 25 x Right Foot
Toe Touch - Squat - Reach x 10
Groiner Hops x 10
Cobra Stretch x 10 breathes
Jump Rope x 25
Scap Push Ups x 10
MB Around the World x 10 each side x 15lbs
1 Leg Balance Squats x 10 each
Weighted Side Plank 3 x 10 breathes x 35lb
Cross Body Chop x Red Band x 10 each side
* Doing core utilizing breathes is super hard and something I will soon be implementing with clients...totally awesome way to "count". Also, need to get some pipes made so I can have the old kids doing chops - smashes the core!
A Simple but BRUTAL LB Workout
Goblet Bulgarian Split Squats
5 x BW, 10-80lbs (10lb jumps)
*Suck...'nuff said...
A random RE Upper Body Day
Barbell Military Press
5 x 45-145 (20lb jumps)
165 x 3
185 x 2
195 x 1
5 x 135 x 5
* A single at 195 is pretty good...gotta get 225 before I feel good again though...
A Random Max Out on Trap Deadlift
10x 155
5 x 205
3 x 245
2 x 295
1 x 345, 375, 405, 415, 425, 435
* I ran out of time on this one before I could do some drop work but 500 is going down soon since I hit 425 again with little prep last week.
A Random Close Grip Max Out
10 x Bar
5 x 65
3 x 95, 115, 135
2 x 165, 195
1 x 225, 240, 260, 285
3 x 8 x 195
* I just hit 280 last week on no sleep but I was feeling way better during this one...300 on CG will fall soon.
Random Conditioning
Stepper x Level 1 x 30 Minutes
* This had to be one of my first ones after the honeymoon when I decided to get back at it...haha
Random Heavy LB Action
1 Leg RDL's
5 x 10's-35's (5lb jumps)
5 x 3x 60's
* Those 60's must have sucked - not sure where this one came in...
Deep Breathing Drill - L Lunge x 10
Jump Rope x 25
Side Tri Stretch x 10 breathes
Jump Rope x 25
Reverse Lunge w/ Reach x 5
Jump Rope x 25 x Left Foot
Jump Rope x 25 x Right Foot
Toe Touch - Squat - Reach x 10
Groiner Hops x 10
Cobra Stretch x 10 breathes
Jump Rope x 25
Scap Push Ups x 10
MB Around the World x 10 each side x 15lbs
1 Leg Balance Squats x 10 each
Weighted Side Plank 3 x 10 breathes x 35lb
Cross Body Chop x Red Band x 10 each side
* Doing core utilizing breathes is super hard and something I will soon be implementing with clients...totally awesome way to "count". Also, need to get some pipes made so I can have the old kids doing chops - smashes the core!
A Simple but BRUTAL LB Workout
Goblet Bulgarian Split Squats
5 x BW, 10-80lbs (10lb jumps)
*Suck...'nuff said...
A random RE Upper Body Day
Barbell Military Press
5 x 45-145 (20lb jumps)
165 x 3
185 x 2
195 x 1
5 x 135 x 5
* A single at 195 is pretty good...gotta get 225 before I feel good again though...
A Random Max Out on Trap Deadlift
10x 155
5 x 205
3 x 245
2 x 295
1 x 345, 375, 405, 415, 425, 435
* I ran out of time on this one before I could do some drop work but 500 is going down soon since I hit 425 again with little prep last week.
A Random Close Grip Max Out
10 x Bar
5 x 65
3 x 95, 115, 135
2 x 165, 195
1 x 225, 240, 260, 285
3 x 8 x 195
* I just hit 280 last week on no sleep but I was feeling way better during this one...300 on CG will fall soon.
Random Conditioning
Stepper x Level 1 x 30 Minutes
* This had to be one of my first ones after the honeymoon when I decided to get back at it...haha
Random Heavy LB Action
1 Leg RDL's
5 x 10's-35's (5lb jumps)
5 x 3x 60's
* Those 60's must have sucked - not sure where this one came in...
Training Log: 10/11/11 - Chin Up Fun
ME Upper Body
Neutral Grip Chin Ups
5 x 50, 100, 150, 200 - Lat Pulldown Warm Up
2 x Jump Chins - Hard Jump
1 x Jump Chin - Soft Jump
1 x Bodyweight (270lbs), +5-30 (2.5 lb jumps)
3 x 1 x Bodyweight (90%)
DB Bench Press
85's x 12, 11, 9
* I was surprised at two things here...1) I weighed 270lbs - although I feel leaner 2) I was able to do a chin with 30lbs strapped on - been awhile since that has happened.
Old RE Lower - 4-6 weeks ago
Deadlift (Glute Ham Raise)
5 x 5 x 225 (5 x 10)
* Not even sure what type of deadlift this was...how sad...
Random Maxes That I Wrote Down from the Late Summer....
Close Grip Bench - 280lbs (since tied)
Incline Close Grip - 250lbs
*soon to be broken...
RE Lower Body - 4-6 weeks ago
Goblet Squats
5 x 30-120 (10lb jumps)
3 x 10 x 85
5 x 75-25 (10 lb jumps)
* Now that is some volume...I remember that 120lb set being a bear...I had just read a 1 lift per day Dan John article I think...
RE Upper Body
Neutral Chin Ups
10 x 3 reps
+10 extra reps
* clearly another Dan John homage...
Random Conditioning...
Prowler Drives x Hi/Low x 20 yards x 10
* this always sucks...always...no matter what...
Neutral Grip Chin Ups
5 x 50, 100, 150, 200 - Lat Pulldown Warm Up
2 x Jump Chins - Hard Jump
1 x Jump Chin - Soft Jump
1 x Bodyweight (270lbs), +5-30 (2.5 lb jumps)
3 x 1 x Bodyweight (90%)
DB Bench Press
85's x 12, 11, 9
* I was surprised at two things here...1) I weighed 270lbs - although I feel leaner 2) I was able to do a chin with 30lbs strapped on - been awhile since that has happened.
Old RE Lower - 4-6 weeks ago
Deadlift (Glute Ham Raise)
5 x 5 x 225 (5 x 10)
* Not even sure what type of deadlift this was...how sad...
Random Maxes That I Wrote Down from the Late Summer....
Close Grip Bench - 280lbs (since tied)
Incline Close Grip - 250lbs
*soon to be broken...
RE Lower Body - 4-6 weeks ago
Goblet Squats
5 x 30-120 (10lb jumps)
3 x 10 x 85
5 x 75-25 (10 lb jumps)
* Now that is some volume...I remember that 120lb set being a bear...I had just read a 1 lift per day Dan John article I think...
RE Upper Body
Neutral Chin Ups
10 x 3 reps
+10 extra reps
* clearly another Dan John homage...
Random Conditioning...
Prowler Drives x Hi/Low x 20 yards x 10
* this always sucks...always...no matter what...
Tuesday, October 11, 2011
Training Log: 10/10/11 - Recovery Work
Dynamic Warm Up #3
Deep Breathing Drill - R Lunge x 10
Jumping Jacks x 25
Froggers x 15
Knee Touches (Wall) x 5
High Knee Pulls x 5
Straight Leg Kicks x 5
Seated Split Kicks x 5
Circling Fire Hydrants x 5
Hip Bridge w/ Opposite Touch x 5
Spidermans x 5
MB Floorbreaker x 20
Kneeling Push Ups x 10
Balance Squats x 20
TRX Miyagis 3 x 10 each side
TRX Inchworms 3 x 10
Pipe Roll & Band Stretch
* Glad I'm committing to this - my R hip felt like crap before i started from deadlifting...as you get older you must do mobility work!
UB Workout - 6 weeks ago or so
KB Bench (Chin Ups)
5 x 10 x 60 (x3)
Chin Ups x 15
*not sure what I was up to here....
Deep Breathing Drill - R Lunge x 10
Jumping Jacks x 25
Froggers x 15
Knee Touches (Wall) x 5
High Knee Pulls x 5
Straight Leg Kicks x 5
Seated Split Kicks x 5
Circling Fire Hydrants x 5
Hip Bridge w/ Opposite Touch x 5
Spidermans x 5
MB Floorbreaker x 20
Kneeling Push Ups x 10
Balance Squats x 20
TRX Miyagis 3 x 10 each side
TRX Inchworms 3 x 10
Pipe Roll & Band Stretch
* Glad I'm committing to this - my R hip felt like crap before i started from deadlifting...as you get older you must do mobility work!
UB Workout - 6 weeks ago or so
KB Bench (Chin Ups)
5 x 10 x 60 (x3)
Chin Ups x 15
*not sure what I was up to here....
Monday, October 10, 2011
Training Log: 10/9/11 - Heavy Ol' Deadlifts
Max Effort Lower Body
Pipe Rolls & Thoracic Extensions x 5
Trap Bar Deadlifts
5 x 115, 155, 205
3 x 265
2 x 305
1 x 335, 365, 385, 405, 425
3 x 1 x 395 (90%)
*hadn't pulled deads in awhile so this wasn't a bad lift but I need to pull heavier next time around...core felt solid which was a great sign for the future...
An Old Max Effort LB Lift
Front Squats
10 x 45
5 x 75
3 x 95, 115, 135, 165, 185, 205, 225
* this doesn't seem right since 245 for a single was such a struggle last week...I must have been frisky that day...
Pipe Rolls & Thoracic Extensions x 5
Trap Bar Deadlifts
5 x 115, 155, 205
3 x 265
2 x 305
1 x 335, 365, 385, 405, 425
3 x 1 x 395 (90%)
*hadn't pulled deads in awhile so this wasn't a bad lift but I need to pull heavier next time around...core felt solid which was a great sign for the future...
An Old Max Effort LB Lift
Front Squats
10 x 45
5 x 75
3 x 95, 115, 135, 165, 185, 205, 225
* this doesn't seem right since 245 for a single was such a struggle last week...I must have been frisky that day...
Training Log: 10/7/11 - Olympic Lifts!!!
Olympic Weightlifting
Power Clean
3 x 95, 115, 135
2 x 155
1 X 175, 195, 205, 215, 225
Pressing Snatch Balance
5 x 5 x 135
* I haven't done a power clean that heavy in years...it was slow, ugly, and almost sprained my wrist...good times. My technique on pressing snatch balance was rough as well after a three year layoff...slowly getting more in synch on this but slow is the key word...
Repetitive LB from the Summer
Full Squats
5 x 45, 95, 115, 135 3 x 5
Offset Lunges
4 x 5 x 35 (1/2 and 1/2)
1 leg Goblet Good Mornings
4 x 5 x 10
* totally random lift choices here...not sure I got much out of this one really...
Power Clean
3 x 95, 115, 135
2 x 155
1 X 175, 195, 205, 215, 225
Pressing Snatch Balance
5 x 5 x 135
* I haven't done a power clean that heavy in years...it was slow, ugly, and almost sprained my wrist...good times. My technique on pressing snatch balance was rough as well after a three year layoff...slowly getting more in synch on this but slow is the key word...
Repetitive LB from the Summer
Full Squats
5 x 45, 95, 115, 135 3 x 5
Offset Lunges
4 x 5 x 35 (1/2 and 1/2)
1 leg Goblet Good Mornings
4 x 5 x 10
* totally random lift choices here...not sure I got much out of this one really...
Thursday, October 6, 2011
Training Log: 10/6/11 - Work Capacity & Recovery
Dynamic Warm Up #2
Deep Breathing Drill - Tall Kneeling x 10
Jump Rope x 25
Arm Circles x 5 each way
Jump Rope x 25
Back Roll - V Sit x 10
Jump Rope x R Foot x 25
Jump Rope x L Foot x 25
Wide Mountain Climbers x 10 each
Toe Touch - Squat - Reach Drill x 10
Jump Rope x 25
Scap Push Ups from plank x 10
MB Around The Worlds x 10 each
1 Leg Balance Squats x 10 each legs
Pallof Press 3 x 10 x purple band
Hanging Knee Raise 3 x 10
Pipe Roll & Band Stretch
* this warm up made my hips feel like crap...whew...core was way easier than expected
An Old Lame UB
Shoulder Press
5 x 95, 115, 135,145, 155, 165
3 x 175
2 x 185
Chin Ups
5 x 3
* maybe this one wasn't so bad after all..2 x 185 isn't to shabby...
Deep Breathing Drill - Tall Kneeling x 10
Jump Rope x 25
Arm Circles x 5 each way
Jump Rope x 25
Back Roll - V Sit x 10
Jump Rope x R Foot x 25
Jump Rope x L Foot x 25
Wide Mountain Climbers x 10 each
Toe Touch - Squat - Reach Drill x 10
Jump Rope x 25
Scap Push Ups from plank x 10
MB Around The Worlds x 10 each
1 Leg Balance Squats x 10 each legs
Pallof Press 3 x 10 x purple band
Hanging Knee Raise 3 x 10
Pipe Roll & Band Stretch
* this warm up made my hips feel like crap...whew...core was way easier than expected
An Old Lame UB
Shoulder Press
5 x 95, 115, 135,145, 155, 165
3 x 175
2 x 185
Chin Ups
5 x 3
* maybe this one wasn't so bad after all..2 x 185 isn't to shabby...
Wednesday, October 5, 2011
Training Log: 10/5/11 - Close Grip Bench
ME Upper
Close Grip Bench
10 x bar
5 x 95, 115, 135
3 x 165, 185
2 x 205
1 x 225, 255, 265, 280
3 x 1 x 265 (90%+)
Rack Rows - knees 90%
20, 15, 10 reps
OH Tri Extensions/EZ Curls
3 x 8 x 85/3 x 8 x 95
* This 280 def felt easier than the one during the summer..I will crush it next time out...the rep work sucked!
An Old ME Lower from Mid-Summer
Goblet Squat
10 x 35, 45, 60
5 x 70, 90, 120, 140, 160
KB Snatch
10 x 35, 45, 60
Band Stretch
* A random band stretch...awesome...haha
Close Grip Bench
10 x bar
5 x 95, 115, 135
3 x 165, 185
2 x 205
1 x 225, 255, 265, 280
3 x 1 x 265 (90%+)
Rack Rows - knees 90%
20, 15, 10 reps
OH Tri Extensions/EZ Curls
3 x 8 x 85/3 x 8 x 95
* This 280 def felt easier than the one during the summer..I will crush it next time out...the rep work sucked!
An Old ME Lower from Mid-Summer
Goblet Squat
10 x 35, 45, 60
5 x 70, 90, 120, 140, 160
KB Snatch
10 x 35, 45, 60
Band Stretch
* A random band stretch...awesome...haha
Training Log: 10/4/11 - Work Capacity & Recovery
Dynamic Warm Up #1
Pipe Rolls & Band Stretch
*kinda wimpy but just aiming to do something everyday as well as work on my flex/mob...clearly my cut and paste job sucked...
| Deep Breathing Drill on Back x 10 | ||||||||
| Running Butt Kicks x 50 total | ||||||||
| High Knee Pulls x 5 each | ||||||||
| Ankle Sits x 5 each | ||||||||
| Reverse Opposite Reach Lunge x 5 each | ||||||||
| Straight Leg Kick x 5 each | ||||||||
| Chain Breakers x 20 | ||||||||
| Spiderman Lunge x 5 each | ||||||||
| Groin Dips x 5 each | ||||||||
| 10 Kneeling Push Ups | ||||||||
| 20 Floorbreakers | ||||||||
| 2 Leg Squats on Balance Discs x 20 | ||||||||
*kinda wimpy but just aiming to do something everyday as well as work on my flex/mob...clearly my cut and paste job sucked...
Training Log: 10/3/2011 - ME Front Squats!
ME Lower Body
Pipe Roll, MB Around the Worlds x 10, Spidermans x 5
Front Squat
5 x Bar, 65, 95, 115, 135
3 x 165, 195
2 x 225
1 x 240
1 x 225, 215, 215 (90%)
* Technique was good but probably should have done 2x at 165/195 and 1x at 225 since I hadn't gone this heavy in awhile. Ramping was too steep. Good starting point though....
Lower Body & Work Capacity Randomness
Reverse Lunges w/ Wide Stance Good Mornings x 5 @ same weights
5 x 45, 75, 95, 115, 135
Heavy Bag Carries
5 x 20 yds
* Random pairing here - not sure what the motivation was at all...
Random RE Upper Body
Close Grip Bench & Bentover Row @ same weights
10 x 75, 95, 115, 135 x 5
Band Pull Aparts - Palms Up
5 x 20 x Red
TRX Bi's/Tri's
5 x 10x
* This is really random - must have been near the wedding...
Pipe Roll, MB Around the Worlds x 10, Spidermans x 5
Front Squat
5 x Bar, 65, 95, 115, 135
3 x 165, 195
2 x 225
1 x 240
1 x 225, 215, 215 (90%)
* Technique was good but probably should have done 2x at 165/195 and 1x at 225 since I hadn't gone this heavy in awhile. Ramping was too steep. Good starting point though....
Lower Body & Work Capacity Randomness
Reverse Lunges w/ Wide Stance Good Mornings x 5 @ same weights
5 x 45, 75, 95, 115, 135
Heavy Bag Carries
5 x 20 yds
* Random pairing here - not sure what the motivation was at all...
Random RE Upper Body
Close Grip Bench & Bentover Row @ same weights
10 x 75, 95, 115, 135 x 5
Band Pull Aparts - Palms Up
5 x 20 x Red
TRX Bi's/Tri's
5 x 10x
* This is really random - must have been near the wedding...
Tuesday, October 4, 2011
Training Log: 9/29/11 - Prowler Love...not
Conditioning
Prowler x 10 x hi/low x 20 yards
Big ball inchworms 3 x 10
Mb side twist pass 3 x 5 each side x 20lbs
* this sucked as usual...it's the prowler after all. FYI...also the first post from the new iPad...booyah!!!
Prowler x 10 x hi/low x 20 yards
Big ball inchworms 3 x 10
Mb side twist pass 3 x 5 each side x 20lbs
* this sucked as usual...it's the prowler after all. FYI...also the first post from the new iPad...booyah!!!
Thursday, September 29, 2011
Fury Performance & Personal Training Newsletter - October 2011
Programming & Facility Announcements
September Featured Athlete
Name: Skyler Grimes
Age: 12
Primary Sports: Soccer
FPT Training Resume: October 2010
Notable Achievements at FPT:
24 inch Box Jump, 60lb Kettlebell Deadlift
Favorite FPT Activity:
Push Up in the Power Rack
YouthFit Training Classes for 7-9 years olds - Tuesdays @6:30 - sessions are only $10...contact me at coachmattgreen@gmail.com if you are interested!
New Fury Performance gear is in...if you would like a shirt please contact me or catch me at the facility...I have a variety of sizes for each of the different shirts...
 |
 |
| Congrats Skyler! |
Age: 12
Primary Sports: Soccer
FPT Training Resume: October 2010
Notable Achievements at FPT:
24 inch Box Jump, 60lb Kettlebell Deadlift
Favorite FPT Activity:
Push Up in the Power Rack
The "List"
Congrats to Aryn Sanders, Hannah Kincer, & Maddie Millwood on making the Hamilton County middle school all star team!
Gunshow of the Month
Training Pics of the Month
Bonus Pic
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| DB stylin' before her workout... |
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| Kristy getting her kettlebell deadlift on... |
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| The inaugural Red Bank Fire training group. |
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| I don't know why post-Prowler pictures are so funny to me... |
Video of the Month
Training Log: 9/28/11 - Quick hitting Lower Body and some other junk
Lower Body
Goblet Squats (DB Military Press)
2 Warm Ups - 5 x 35, 45
5 x 10 x 85 (5 x 10 x 50)
* The first few of the goblet squats felt like crap due to my Monday sumo workout but I was locked in for the last few sets. Sets 3-5 on the press burned like bloody hell - sucked way worse than I anticipated.
Another pre-wedding LB stinker featuring goblet squats...imagine that!
Goblet Squats
10x 35, 45, 3 x 10 x 60
*In all seriousness, deep goblets are probably the easiest way to get a quick lower body workout in that hits all the bases...the key is DEEP though.
The "All Kinds of Scribbling" UB workout...
Military Press
10 x Bar
5 x 65,85, 115, 135
3 x 145, 155, 165, 175 (Pull Ups x 2 )
2 x 185
1 x 195
Plate Front Raise 5 x 10 x 25lbs
Neutral Chins 5 x 3
Push Ups 5 x 10
*I think this we two different days but were scribbled on the same page so I included both. Apparently, I just randomly decided to start supersetting pullups in section one. 195lbs on strict military press ain't too shabby though. Section 2 was all supersetted together. I have to get better at my notations. I also have no idea when these occurred.
Goblet Squats (DB Military Press)
2 Warm Ups - 5 x 35, 45
5 x 10 x 85 (5 x 10 x 50)
* The first few of the goblet squats felt like crap due to my Monday sumo workout but I was locked in for the last few sets. Sets 3-5 on the press burned like bloody hell - sucked way worse than I anticipated.
Another pre-wedding LB stinker featuring goblet squats...imagine that!
Goblet Squats
10x 35, 45, 3 x 10 x 60
*In all seriousness, deep goblets are probably the easiest way to get a quick lower body workout in that hits all the bases...the key is DEEP though.
The "All Kinds of Scribbling" UB workout...
Military Press
10 x Bar
5 x 65,85, 115, 135
3 x 145, 155, 165, 175 (Pull Ups x 2 )
2 x 185
1 x 195
Plate Front Raise 5 x 10 x 25lbs
Neutral Chins 5 x 3
Push Ups 5 x 10
*I think this we two different days but were scribbled on the same page so I included both. Apparently, I just randomly decided to start supersetting pullups in section one. 195lbs on strict military press ain't too shabby though. Section 2 was all supersetted together. I have to get better at my notations. I also have no idea when these occurred.
Training Log: 9/27/11 - Not quite the Tour de France yet
Conditioning
Bike Intervals x Level 7 x 30 Minutes
TRX Vertical Pallof Press 3 x 5 each
TRX Fallouts x 3 x 10
*Similar to the stepper last week...level 7 wasn't too bad. Core is also getting stronger.
A LB workout hardly worth the time it took to write...
Trap Deadlift
5 x 135, 155, 175, 195, 215
225 x 5 x 3
*this must have been wedding time...haha
Bike Intervals x Level 7 x 30 Minutes
TRX Vertical Pallof Press 3 x 5 each
TRX Fallouts x 3 x 10
*Similar to the stepper last week...level 7 wasn't too bad. Core is also getting stronger.
A LB workout hardly worth the time it took to write...
Trap Deadlift
5 x 135, 155, 175, 195, 215
225 x 5 x 3
*this must have been wedding time...haha
Tuesday, September 27, 2011
Training Log: 9/26/11 - Sumo Styling
LB Training Day
Deep Breathing Drills x 10
Pipe Rolling & Thoracic Extensions x 10
Sumo Deadlifts (supersetted TRX Level 2 Row x 5)
10 - 1 - 10 ladder...95lbs - 185lbs - 105lbs...10 lb jumps starting at 185 x 2 on way down
* I did a warm up...GO ME!!! Really helped my back from flaring up...SCORE! A little bit of knee pain through - something is off in my technique I think...
Late Summer UB Day...
1 Arm KB Press
5 x 35, 45, 60 x 5
DB Bentover Row 5 x 5 x 45 (supersetted MB Push Ups x 5)
DB Curl & Press 5 x 5 x 35
*Another pre-wedding suck fest I guess...how boring...
Deep Breathing Drills x 10
Pipe Rolling & Thoracic Extensions x 10
Sumo Deadlifts (supersetted TRX Level 2 Row x 5)
10 - 1 - 10 ladder...95lbs - 185lbs - 105lbs...10 lb jumps starting at 185 x 2 on way down
* I did a warm up...GO ME!!! Really helped my back from flaring up...SCORE! A little bit of knee pain through - something is off in my technique I think...
Late Summer UB Day...
1 Arm KB Press
5 x 35, 45, 60 x 5
DB Bentover Row 5 x 5 x 45 (supersetted MB Push Ups x 5)
DB Curl & Press 5 x 5 x 35
*Another pre-wedding suck fest I guess...how boring...
Training Log: 9/23/11 - I hate Snatches in all forms...
Olympic Lifting Day
Power Clean - Split Jerk
5 x 4 x 135 (1/2 reps split each way)
Hang Snatch + Snatch Press
5 x 3 +3 x 95 (3 press on 3rd snatch)
*As the title says - I absolutely can't get into snatches. I just never seem to feel fluid on them. Split jerks with a left leg lead are also pretty tough too - next time I am going to work all left leg to work out the imbalance I have on that leg.
Older LB workout from the late summer...
Goblet Squats
10 x 35,45,60, 80, 90
5x 110,120,130
*I must have been sore after this one with all those reps...
Power Clean - Split Jerk
5 x 4 x 135 (1/2 reps split each way)
Hang Snatch + Snatch Press
5 x 3 +3 x 95 (3 press on 3rd snatch)
*As the title says - I absolutely can't get into snatches. I just never seem to feel fluid on them. Split jerks with a left leg lead are also pretty tough too - next time I am going to work all left leg to work out the imbalance I have on that leg.
Older LB workout from the late summer...
Goblet Squats
10 x 35,45,60, 80, 90
5x 110,120,130
*I must have been sore after this one with all those reps...
Thursday, September 22, 2011
Training Log: 9/22/11
Conditioning
Stepper x Intervals x Level 7 x 30 minutes
Pallof Press
3 x 5 x 42.5lbs
Side Plank Rows
3 x 5 x Purple Tube
*Stepper was easier than expected...time to jack it up again...a little wimpy on the core work today...
Stepper x Intervals x Level 7 x 30 minutes
Pallof Press
3 x 5 x 42.5lbs
Side Plank Rows
3 x 5 x Purple Tube
*Stepper was easier than expected...time to jack it up again...a little wimpy on the core work today...
Wednesday, September 21, 2011
Training Log: 9/21/11
Wednesday
DB Sumo DL (supersetted 5x Push Up)
10 - 1 - 10 ladder...40bs - 85lbs - 40 lbs...5 lb jumps
*The push ups were surprisingly easy today...knew the sumos would be but just needed a quick hitting hinge movement.
A TB workout from my Florida vacation...
1 Arm Cable Press (supesetted chin ups x 2)
5 x 5x
1 Arm Cable Row/1 Arm DB Press (supersetted chin ups x 1)
5 x 5x each
Depth Push Ups/Goblet Squats (supersetted chin ups x 1)
5x 5x each
1 Arm Bulg. Split Squats/1 Leg RDL (supersetted chin ups x 1)
5x 5 each
DB Curls/Overhead Tri Extension (supersetted chin ups x 1)
5x 10x
*This was a hell of a workout in review...Need to get back in the saddle like this!
DB Sumo DL (supersetted 5x Push Up)
10 - 1 - 10 ladder...40bs - 85lbs - 40 lbs...5 lb jumps
*The push ups were surprisingly easy today...knew the sumos would be but just needed a quick hitting hinge movement.
A TB workout from my Florida vacation...
1 Arm Cable Press (supesetted chin ups x 2)
5 x 5x
1 Arm Cable Row/1 Arm DB Press (supersetted chin ups x 1)
5 x 5x each
Depth Push Ups/Goblet Squats (supersetted chin ups x 1)
5x 5x each
1 Arm Bulg. Split Squats/1 Leg RDL (supersetted chin ups x 1)
5x 5 each
DB Curls/Overhead Tri Extension (supersetted chin ups x 1)
5x 10x
*This was a hell of a workout in review...Need to get back in the saddle like this!
Tuesday, September 20, 2011
Training Log: September 20th, 2011
Conditioning
Prowler x 10 x Hi/Low x 20 yards
Body Saws 3x10
Slider Inchworms 3 x 10
* I hate the prowler sometimes too...my abs were already sore from front squats and chins yesterday so I was less than enthused about doing core work today...
Lame Pre-wedding UB workout
TRX Push Up + 1 box x 10 x 5
TRX Rows x 20 x 5
DB Side Raise x 10 x 5
*Weak weak weak!
Prowler x 10 x Hi/Low x 20 yards
Body Saws 3x10
Slider Inchworms 3 x 10
* I hate the prowler sometimes too...my abs were already sore from front squats and chins yesterday so I was less than enthused about doing core work today...
Lame Pre-wedding UB workout
TRX Push Up + 1 box x 10 x 5
TRX Rows x 20 x 5
DB Side Raise x 10 x 5
*Weak weak weak!
Training Log: September 19th, 2011
Monday Sept. 19th
Front Squats(supersetted 2x chin ups of various grips)
10 - 1 - 10 ladder...45lbs - 135lbs - 55 lbs...10 lb jumps
*I stayed at 135lb for the 2x working down and was dying by the end of this. Curse Dan John and his ladder ideas! Tried to my chin ups with a strict plank...didn't go so well. Felt harder than they should have been
Lame LB workout from before the wedding...
1 Leg RDL's
5x5x35lbs
Goblet Squats
5x5x45lbs
*All I can do is shake my head...getting nowhere fast with this one...
Front Squats(supersetted 2x chin ups of various grips)
10 - 1 - 10 ladder...45lbs - 135lbs - 55 lbs...10 lb jumps
*I stayed at 135lb for the 2x working down and was dying by the end of this. Curse Dan John and his ladder ideas! Tried to my chin ups with a strict plank...didn't go so well. Felt harder than they should have been
Lame LB workout from before the wedding...
1 Leg RDL's
5x5x35lbs
Goblet Squats
5x5x45lbs
*All I can do is shake my head...getting nowhere fast with this one...
Monday, September 19, 2011
Training Log: September 16th, 2011
Friday
Clean - Push Jerks
3x 95, 105, 115, 125, 135lbs
Snatch Press - Overhead Squats
5x 3x 95
* I did these with my NB Minimus' on...talk about a balance and ankle mob challenge. Wayyyy harder than I thought it would be. I guess it didn't help that my hammies were crushed from Wednesday still...
Ancient RE UB...
Military Press
5x 95,115,135 x 5
DB BO Row
5 x 40
MB Push Ups
5 x 5
EZ Curl Bi's/Tri's
5 x 95lbs
* this one just looks lame...no wonder I put on 10lbs before the wedding...
Clean - Push Jerks
3x 95, 105, 115, 125, 135lbs
Snatch Press - Overhead Squats
5x 3x 95
* I did these with my NB Minimus' on...talk about a balance and ankle mob challenge. Wayyyy harder than I thought it would be. I guess it didn't help that my hammies were crushed from Wednesday still...
Ancient RE UB...
Military Press
5x 95,115,135 x 5
DB BO Row
5 x 40
MB Push Ups
5 x 5
EZ Curl Bi's/Tri's
5 x 95lbs
* this one just looks lame...no wonder I put on 10lbs before the wedding...
Training Log: Sept. 15th, 2011
Bike x 30 Min x Level 5 x Interval Program
3 x 20 secs Tight Rotations x 6lbs (Side Planks 3 x 15 sec x 15lbs)
My conditioning is coming back up quick...this was a piece of cake. Hammies were definitely sore from all the RDL's...been awhile
Blast from the past workout...ME/RE LB
Sumo Deadlift
5x 95,115,135
3x 185, 225,275
Goblet Squats 5 x 10 x ?
TKE's 5 x 20 x Red - Left Knee Only
Oh hell...who knows where I was going with this one.
Blast from the past workout #2 - ME/RE UB?
Chins x 3, 3, 3
DB Press
5x 35-60 (5lb jumps)
1 Arm DB Jerks
3x 65-85 (5lb jumps)
Charlie Weingroff Push Ups 3 x 5
Lat Pulldowns 3 x 10 x 140lbs
EZ Curl & Press - OH Tricep Extension 3 x 5 x 95
This was a truly random workout for sure...weak on chin ups!
Wednesday, September 14, 2011
Training Log: Sept. 14th, 2011
Wednesday
DB RDL's (supersetted 3x 135lbs on standing overhead press)
10 - 1 - 10 ladder...40bs - 170lbs - 40 lbs...10 lb jumps
*These loads were way too easy probably but also allowed me to work on popping my glutes and breathing so all was not lost...got a great sweat from it though...
Another old ME LB workout from 6-8 weeks ago...
RDL
5x 95, 115, 135, 155, 175
3 x 5 x 185 lbs
Goblet squats 3 x 10 x 35lb
* I think this workout qualifies as "just trying to get something in"...lame...
DB RDL's (supersetted 3x 135lbs on standing overhead press)
10 - 1 - 10 ladder...40bs - 170lbs - 40 lbs...10 lb jumps
*These loads were way too easy probably but also allowed me to work on popping my glutes and breathing so all was not lost...got a great sweat from it though...
Another old ME LB workout from 6-8 weeks ago...
RDL
5x 95, 115, 135, 155, 175
3 x 5 x 185 lbs
Goblet squats 3 x 10 x 35lb
* I think this workout qualifies as "just trying to get something in"...lame...
Training Log: Sept. 13th, 2011
Conditioning
Stepper x 30 Min x Level 5 x Interval Program
3 x 10 Pallof Press x 37.5lbs (Hanging Leg Raises 3 x 10)
You ain't stepping if you don't almost fall off the stepper at least once during your workout. Time to up the ante next time around....
Blast from the past workout...RE UB
SFMA drills - MSF, Rotatation, & another I can't translate
1 Arm KB Press & Rows 5 x 5 x 45lbs
Face Pulls 5 x 20 x Red
DB Lat Raises x 5 x 10 x 15lbs (thumbs up)
Note: Need to back to work on my SFMA stuff and make it a habit...
Stepper x 30 Min x Level 5 x Interval Program
3 x 10 Pallof Press x 37.5lbs (Hanging Leg Raises 3 x 10)
You ain't stepping if you don't almost fall off the stepper at least once during your workout. Time to up the ante next time around....
Blast from the past workout...RE UB
SFMA drills - MSF, Rotatation, & another I can't translate
1 Arm KB Press & Rows 5 x 5 x 45lbs
Face Pulls 5 x 20 x Red
DB Lat Raises x 5 x 10 x 15lbs (thumbs up)
Note: Need to back to work on my SFMA stuff and make it a habit...
Tuesday, September 13, 2011
Training Log: Sept 12th, 2011
Having just purchased a house, gotten married, and gone on an awesome honeymoon, I realized the other day that I have let my blog to hell over the past few months! After watching several great presentations at a conference recently, I got all fired up and resolved to get this puppy going again.
The last thing I was regularly blogging on was my daily training so I decided to start back up with thats. The next few weeks of training post will feature my daily workout as well as what I have been doing over the past few months in my blogger doldrums.
Here goes...
Monday Sept. 12th
Goblet Squats (supersetted 2x chin ups of various grips)
10 - 1 - 10 ladder...25lbs - 120lbs - 40 lbs...10 lb jumps
I jumped from 85 to 100 near the top before I came back down. I weighed in at a glorious 270lbs so 40 chin ups felt alot better than I expected but reminded me of how many I could probably have done at 250lbs. FATTIE!!!
An old ME LB workout from 6-8 weeks ago...
Trap Deadlift
5x 155, 175, 195, 215, 225, 250, 275, 295, 315
* I remember this one...it wasn't so bad at the time during the crazy summer period. I think if I can hit a 405x5, the 500+ DL goal is very attainable in a short time.
The last thing I was regularly blogging on was my daily training so I decided to start back up with thats. The next few weeks of training post will feature my daily workout as well as what I have been doing over the past few months in my blogger doldrums.
Here goes...
Monday Sept. 12th
Goblet Squats (supersetted 2x chin ups of various grips)
10 - 1 - 10 ladder...25lbs - 120lbs - 40 lbs...10 lb jumps
I jumped from 85 to 100 near the top before I came back down. I weighed in at a glorious 270lbs so 40 chin ups felt alot better than I expected but reminded me of how many I could probably have done at 250lbs. FATTIE!!!
An old ME LB workout from 6-8 weeks ago...
Trap Deadlift
5x 155, 175, 195, 215, 225, 250, 275, 295, 315
* I remember this one...it wasn't so bad at the time during the crazy summer period. I think if I can hit a 405x5, the 500+ DL goal is very attainable in a short time.
Fury Performance & Personal Training Newsletter - September 2011
Programming & Facility Announcements
August Featured Athlete - JD Day
Name: JD Day
Age: 9
Primary Sport: Baseball
FPT Training Resume: August 2010
Notable Achievements at FPT:
60lb KB deadlift
Favorite FPT Activity: Reaction Balls
YouthFit Training Classes for 7-9 years olds - Tuesdays @6:30 - sessions are only $10...contact me at coachmattgreen@gmail.com if you are interested!
If you would like your team to train at Fury Performance, please contact Coach Green ASAP - team training times are going fast!
August Featured Athlete - JD Day
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| JD in the middle of the Toe Touch - Squat - Reach Drill |
Age: 9
Primary Sport: Baseball
FPT Training Resume: August 2010
Notable Achievements at FPT:
60lb KB deadlift
Favorite FPT Activity: Reaction Balls
The "List"
Congrats to Kara Headrick, Mallory Souther, & Colby Thomas on helping the GA Attitude 96 win the Georgia NSA state title and place 3rd in the USFA Nationals!
Congrats to Nicole Sumida on committing to Lee University to play volleyball!
Congrats to Bethany Cowart on committing to ETSU to play softball!
Congrats to Nicole Sumida on committing to Lee University to play volleyball!
Congrats to Bethany Cowart on committing to ETSU to play softball!
Gunshow of the Month
Training Pics of the Month
Bonus Pic
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| Riley - YouthFit Beast! |
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| Ash wasn't particularly friendly after this picture. |
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| Sam definitely had to be talked into this one |
Monday, August 8, 2011
Mini-Clinic: Sports Speed Basics for 10-12 year olds
Mini-Clinic: Sports Speed Basics
Do you need some extra speed off the base or out of the box?
Do you want to improve your initial “burst”?
Do you want to learn how to be more fluid in your running?
If you answered YES to any or all of these questions, let Fury Performance help you! This clinic will help teach you the following:
Clinic Learning Activities
· Proper Arm Swing Mechanics
· Proper Starting or Athletic Stance Position
· Development Proper Running Mechanics
· Reaction & Quickness Drills
Mini Clinic Information
Who: 10-12 year old athletes
Where: Fury Performance - 2026 Mack Smith Rd. Rossville, GA.
Days/Times: Friday, August 19th from 6-7:15pm
Cost: only $10
To ensure a quality learning experience, space will be limited to the first 10 athletes that sign up so contact Coach Green ASAP if you are interested!
Email: coachmattgreen@gmail.com
Phone: (423) 667 8988
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