Monday - ME LB
Warm Up - Pipe Roll & Various mobility & R Glute Activations
Barbell Hip Thrusts
10 x 95
5 x 115, 135, 155, 185
3 x 205, 225, 255
5 x 3 x 275
Cool down - Pipe & Band Stretching
Notes: I started losing R glute control in the 275 sets - I have to focus HARD to keep my knee in the correct position.
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...
Neutral Grip Chins (Strict Plank) x 9, 8, 7
DB Military Press (Chin Ups - Strict Plank x 1)
5 x 50, 55, 60, 65, 70, 75, 80
Heavy Bag Carries x 5 x 60 yards x various grips
Cool down - T Spine mobility, pec/lat stretch
Notes: Felt really strong on my chins - my old PR of 13 is going to fall soon. Decided to keep it simple today because I was losing focus in the local corporate place. I was strong on Military Press through the 75's which made it worth it.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Level 10 Intervals
Cool down - None
Notes: I love the stepper - it fries you in a good way. Going to go level 15 next time I do this.
Thursday - Explosion
Warm Up - SFMA Drills - MSF, MSE, Rotation emphasis
KB Swings x 20 x 35lbs x 3
Cool down - Stick work on R leg and both hammies
Notes: I have been really getting into Charlie Weingroff's SFMA stuff lately - it's fascinating stuff. Personally, I have been working on problems in Flexion in my R rear kinetic chain and Extension in L hip flexor - a classic flexibility imbalance. I have also been able to stretch my R glute way better and with less pain in my knee than ever before using principles from the SFMA. Another Weingroff tip that you can see above is the addition of aggressive SMR w/ my Tiger Tail on some of my identified problems areas to work on the many adhesions that are predicted to be there. I am optimistic that putting all of this together is really going to get my knee back on track.
Friday - RE Lower Body & Core
Warm Up - SFMA Drills (MSF, MSE, Rotation)
1 Leg RDL's - 3 x 5 x 45 KB
Lateral Lunges 3 x 5 x Bodyweight
Front Plank Rows 3 x 10 each
Side Plank Rows 3 x 10 each
Hang Leg Raises 3 x 10
Cool down - None
Notes: All of this SFMA work is already starting to pay off with better range of motion in my hips and thoracic area. My knee is starting to feel better and I can "feel" my R glute more effectively also. This is AWESOME!
Saturday - Bodybuilding Day
Warm Up - Thoracic mobility drills
DB Bench 5 x 10 (Plank Chin Ups
Lat Pulldown 5 x 10 (Plank Neutral Chin Ups x 1)
DB Side Raise 5 x 10 (Plank Chins Ups x 1)
Pec Dec Rear Flies 5 x 10 (Plank Pull Ups x 1)
Cooldown - None - had to get out of the corporate hell hole
Notes: I felt pretty strong on this workout all around. My back assault is going well so I am predicting the chin up PR will fall mid-summer.
Wednesday, April 27, 2011
Tuesday, April 19, 2011
Brain Food #16 - NEWSFLASH: Fats Are Healthy & Sugar Is Nutritional Bomb!
I have decided to dedicate this Brain Food post solely to some pretty controversial nutritional topics because of my awesome fiance and the influence of her life experiences on my reading habits of late. Unfortunately, she is afflicted by Crohns's disease, which is a nasty bugger of an auto-immune disease. Basically, her body's immune system likes to periodically declare war on her digestive track. When it decides to do this, it reads rather high on the suck-o-meter.
Luckily, she is being taken care of by the best Crohn's doc in the country and her body has declared a cease fire at the moment. She is running all over the city in her neon running shoes that glow in the dark and is thriving in two different but equally rigorous jobs as well. Sometimes, I don't know how she manages to do it all really.
As I have been watching her winning her battles with the Crohn's crud over the last few years, I have found that my reading focus has shifted away from your typical meat head stuff (i.e. lift heavy weight, grunt, put down heavy weight, repeat) and onto the topics of nutrition, disease prevention, and general wellness more and more as the days go by. I think that this shift has come about mainly from my desire to better understand her situation so that I can be as supportive and helpful to her as possible (even though she hates me with a passion when I try to help her too much - she is rather stubborn and independent at times).
Not only has this shift in my reading emphasis helped me to understand her better and strengthen our relationship, but it has also exposed me to some really mind-blowing information on how your diet can affect your health and well being over the long term. As I mentioned above, some of the stuff that I have highlighted below flies in the face of (mostly) conventional wisdom and is constantly swept under the rug by mainstream authorities (read anyone associated with the government or any of its agencies). My health and wellness have improved dramatically with my exposure to this info and I'm sure it will impact you too. I hope you enjoy the information!
Gluten Is Not Your Friend - I placed this article in the most recent Brain Food post but I think it is so important that I decided to re-post it again. It is written by Alessio Fasano, a leading researcher on the fight against Celiac's Disease, which is an auto-immune disease triggered by gluten (wheat protein) consumption. If you have chronic digestion issues or an auto-immune disorder, there are several sections that I think you will find interesting. I was so inspired by the conclusions of this article that I decided to eliminate as much gluten from my diet as possible. The result - I have lost 10lbs in 4 week while eating more food. Eliminating gluten is tough but I highly recommend that you try it (even if just for a week).
Sugar is a Nutritional Nuclear Bomb - I just found this article the other day courtesy of Tony Gentilcore and it is simply amazing. The author, Gary Taubes, has been researching the role of sugar in the diet for over 10 years and his conclusions are startling. More and more evidence is starting to show that dietary sugar (especially fructose) could be a leading pre-cursor to diabetes, heart disease, and cancer! This is a longer piece but it is well worth your time especially if you have children. My perspective will be forever changed because of this article. DO IT!
The video below features Dr. Robert Lustig, the leading authority in the fight against childhood obesity, discussing the damaging effects of excess sugar in the human diet. Mind-blowing stuff!
Charles Poliquin Eats Butter & So Should You!
Here are two separate articles from two top notch authors that champion eating butter in place of crap like margarine or vegetable oils spreads. It turns outs that butter actually has numerous health benefits despite being a "fatty" food. Both articles mention several different benefits so I recommend you read them both. I used to not eat butter because I thought it was bad for you but I have since converted back because of articles like this.
Brian St. Pierre Eats Butter Too!
I am pretty sure I have highlighted this info in a previous Brain Food post but it is worth a re-post. Consumer Reports studied multiple widely available nutritional supplements and came up with a list of ones to avoid and a list of ones that are safe. If you take supplements, this is a quick but useful read.
Supplements to Avoid
As I have been watching her winning her battles with the Crohn's crud over the last few years, I have found that my reading focus has shifted away from your typical meat head stuff (i.e. lift heavy weight, grunt, put down heavy weight, repeat) and onto the topics of nutrition, disease prevention, and general wellness more and more as the days go by. I think that this shift has come about mainly from my desire to better understand her situation so that I can be as supportive and helpful to her as possible (even though she hates me with a passion when I try to help her too much - she is rather stubborn and independent at times).
 |
| I probably find this funnier than she will...haha |
Gluten Is Not Your Friend - I placed this article in the most recent Brain Food post but I think it is so important that I decided to re-post it again. It is written by Alessio Fasano, a leading researcher on the fight against Celiac's Disease, which is an auto-immune disease triggered by gluten (wheat protein) consumption. If you have chronic digestion issues or an auto-immune disorder, there are several sections that I think you will find interesting. I was so inspired by the conclusions of this article that I decided to eliminate as much gluten from my diet as possible. The result - I have lost 10lbs in 4 week while eating more food. Eliminating gluten is tough but I highly recommend that you try it (even if just for a week).
Sugar is a Nutritional Nuclear Bomb - I just found this article the other day courtesy of Tony Gentilcore and it is simply amazing. The author, Gary Taubes, has been researching the role of sugar in the diet for over 10 years and his conclusions are startling. More and more evidence is starting to show that dietary sugar (especially fructose) could be a leading pre-cursor to diabetes, heart disease, and cancer! This is a longer piece but it is well worth your time especially if you have children. My perspective will be forever changed because of this article. DO IT!
The video below features Dr. Robert Lustig, the leading authority in the fight against childhood obesity, discussing the damaging effects of excess sugar in the human diet. Mind-blowing stuff!
Here are two separate articles from two top notch authors that champion eating butter in place of crap like margarine or vegetable oils spreads. It turns outs that butter actually has numerous health benefits despite being a "fatty" food. Both articles mention several different benefits so I recommend you read them both. I used to not eat butter because I thought it was bad for you but I have since converted back because of articles like this.
Brian St. Pierre Eats Butter Too!
I am pretty sure I have highlighted this info in a previous Brain Food post but it is worth a re-post. Consumer Reports studied multiple widely available nutritional supplements and came up with a list of ones to avoid and a list of ones that are safe. If you take supplements, this is a quick but useful read.
Supplements to Avoid
2011 Brain Food Posts
Training Log: 4/11-4/16
Monday - ME LB
Warm Up - Pipe Roll & Various mobility & R Glute Activations
Barbell Hip Thrusts
5 x 95, 135, 185, 225 x5
Cool down - Pipe & Band Stretching
Notes: I am trying to work this lift in to work on my strength out of the bottom of my deadlift even though my R glute doesn't like me that much. I felt pretty good until the last few sets - had to really focusing on driving through my full foot.
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...
Push Press
10 x Bar
5 x 95, 155, 175
3 x 195
2 x 205
1 Arm Bench 5 x 5 x 60lbs (3 Chins + 10lb vest)
TRX Level 2 Row 3 x 10 (DB Side Raise 3 x 10 x 20)
Heavy Bag Carries 4 x 60 yards x various grips
Cool down - T Spine mobility, pec/lat stretch
Notes: I worked out with one of my clients today and this was the majority of his workout. I felt legit on the push press and the chins were easy so my upper body training is on point. I am going to keep mixing in heavy bag carries - really enjoy those. I probably need to get on making a heavy sand bag too.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Level 10 Intervals
Cool down - None
Notes: I love the stepper - it fries you in a good way. Going to go level 15 next time I do this.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands
Box Jumps - 5 x BW, +10, +10, +20, +10, +10, BW
Cool down - Band Stretch
Notes: I didn't do a great job warming up on this one - I could feel my R knee caving on some landings. On the positive, I got up that box with ease.
Friday - RE Lower Body
Warm Up - Hip Mob and Light Flex, Tiger Tail
Plate Good Mornings - 5 x 10 x 45lbs
Lateral Lunges 3 x 5 x Bodyweight
Cool down -None - again being lazy!
Notes: I really tried to emphasize the "short" foot technique (spreading the floor with the feet to load the glutes) I got from a Charlie Weingroff video and it changed the good mornings completely. I am pretty sure I actually felt some trigger point areas in both my calf and hammie in the R side pop apart. My R leg felt completely different the next day in those areas - definitely something to work on further.
Saturday - TRX Bodybuilding Day
Warm Up - None (Lazy)
TRX Level 2 Rows x 10 x 10 (TRX Level 2 Push Ups x 10)
Cooldown - NONE (LAZY)
Notes: I hadn't done this many TRX rows and push ups in awhile...I was feeling this one for several days.
Warm Up - Pipe Roll & Various mobility & R Glute Activations
Barbell Hip Thrusts
5 x 95, 135, 185, 225 x5
Cool down - Pipe & Band Stretching
Notes: I am trying to work this lift in to work on my strength out of the bottom of my deadlift even though my R glute doesn't like me that much. I felt pretty good until the last few sets - had to really focusing on driving through my full foot.
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...
Push Press
10 x Bar
5 x 95, 155, 175
3 x 195
2 x 205
1 Arm Bench 5 x 5 x 60lbs (3 Chins + 10lb vest)
TRX Level 2 Row 3 x 10 (DB Side Raise 3 x 10 x 20)
Heavy Bag Carries 4 x 60 yards x various grips
Cool down - T Spine mobility, pec/lat stretch
Notes: I worked out with one of my clients today and this was the majority of his workout. I felt legit on the push press and the chins were easy so my upper body training is on point. I am going to keep mixing in heavy bag carries - really enjoy those. I probably need to get on making a heavy sand bag too.
Wednesday - Cardio & Work Capacity
Warm Up - None
Stepper x 30 minutes x Level 10 Intervals
Cool down - None
Notes: I love the stepper - it fries you in a good way. Going to go level 15 next time I do this.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands
Box Jumps - 5 x BW, +10, +10, +20, +10, +10, BW
Cool down - Band Stretch
Notes: I didn't do a great job warming up on this one - I could feel my R knee caving on some landings. On the positive, I got up that box with ease.
Friday - RE Lower Body
Warm Up - Hip Mob and Light Flex, Tiger Tail
Plate Good Mornings - 5 x 10 x 45lbs
Lateral Lunges 3 x 5 x Bodyweight
Cool down -None - again being lazy!
Notes: I really tried to emphasize the "short" foot technique (spreading the floor with the feet to load the glutes) I got from a Charlie Weingroff video and it changed the good mornings completely. I am pretty sure I actually felt some trigger point areas in both my calf and hammie in the R side pop apart. My R leg felt completely different the next day in those areas - definitely something to work on further.
Saturday - TRX Bodybuilding Day
Warm Up - None (Lazy)
TRX Level 2 Rows x 10 x 10 (TRX Level 2 Push Ups x 10)
Cooldown - NONE (LAZY)
Notes: I hadn't done this many TRX rows and push ups in awhile...I was feeling this one for several days.
Wednesday, April 13, 2011
Introducing Courtney Smith - Personal Trainer
Courtney has been training clients in the Chattanooga area for the past year and has decided to bring her energy and enthusiasm to Fury Performance. I have been consistently impressed with her eclectic knowledge base and her love of Fury Performance's collection of "toys", both of which I experienced when she put me through a training session recently. She was tough on me and I was definitely feeling it the next day! I have no doubt that you will not be disappointed if you train with her! If you are interested in evening or early morning personal training sessions, please contact her at shwayday@gmail.com to start working towards your fitness goals!
Monday, April 11, 2011
Training Log: 4/4 - 4/9
Monday - ME LB
Warm Up - Various mobility & flexibility drills w/ emphasis on T-spine, R glute activation and hips
Trap Bar Deadlift
5 x 135, 185, 225
3 x 275
2 x 315
1 x 370, 380, 390
Drop set - 5 x 315, 225, 135
Cool down - Pipe & Band Stretching
Notes: Glute activations, proper breathing, head position = better hip/core control = essential for DL success
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...
Seated Military Press
10 x 45
5 x 115, 155
3x 165
2 x 175
1 x 185
Nuetral Grip Chins (Max Reps Strict Plank) - 9,7,6
Push Ups 3 x 10
1 Arm DB Row
4 x 10 x 60
Cool down - T Spine mobility, pec/lat stretch
Notes: I must have had an off day last week on this lift because I was able to hit some pretty heavy sets fairly easily - felt pretty strong off the shoulders. I have been developing a knot in my upper shoulders (typing too much/sleeping funny) which is definitely messing with progress in pushing lifts. I felt pretty good in pulling movements though.
Wednesday - Off
Warm Up - None
Cool down - None
Notes: I ran out of time for this workout - going to hit it hard next week.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands, Glute Activations, T Spine Mob, Hip Mob
Power Clean - Alternating Split Jerk 4 x 95, 95, 115, 135
Push Jerks - 5x 3 x 135
KB Swings 3 x 20 x 45lbs
Cool down - Band Stretch
Notes: My R knee and hip both behaved much better this week in these lifts - I was able to hinge at the hip much easier and felt much more fluid in my movements. Worked on looking down with a tucked chin on swings - definitely easier to reach back and get more posterior chain when doing this.
Friday - RE Lower Body
Warm Up - Hip Mob and Light Flex, Tiger Tail
1 Leg RDL's 3 x 5 x 45, 60, 60 KB
Lateral Lunges 3 x 5 x Bodyweight
Side Plank Rows 3 x 10 x Red Tube
Big Ball Rollout 3 x 10
Front Plank Row 3 x 10
Cool down -None - again being lazy!
Notes: Feeling much better on both RDL (better balance) and Lateral Lunges (more depth). My head position on all plank movements sucks - definitely need to work on that. The tiger tail will see a much heavier rotations in my warm ups - I have grown desensitized to the pipe in certain areas.
Saturday - Bodybuilding Day
Warm Up - Various Lower Trap and Shoulder Activations, Light Pec Stretching
Bench Press
10 x Bar
5x 95, 115, 135, 165
2 x 5 x 185
DB Bentover Row 4 x 10 (Plank Chin Up x 1)
1 Arm DB Military Press 4 x 10 (Plank Chin Up x 1)
Machine Tri Push Down/Machine Bicep Curl 5 x 10
Cooldown - NONE
Notes: I felt much stronger on bench with shoulders retracted - no pain in the L and more stable on the R. My upper back isn't firing right as mentioned previously but it is getting better. It felt good to go high reps the next day - fatigued but not overly sore.
Warm Up - Various mobility & flexibility drills w/ emphasis on T-spine, R glute activation and hips
Trap Bar Deadlift
5 x 135, 185, 225
3 x 275
2 x 315
1 x 370, 380, 390
Drop set - 5 x 315, 225, 135
Cool down - Pipe & Band Stretching
Notes: Glute activations, proper breathing, head position = better hip/core control = essential for DL success
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...
Seated Military Press
10 x 45
5 x 115, 155
3x 165
2 x 175
1 x 185
Nuetral Grip Chins (Max Reps Strict Plank) - 9,7,6
Push Ups 3 x 10
1 Arm DB Row
4 x 10 x 60
Cool down - T Spine mobility, pec/lat stretch
Notes: I must have had an off day last week on this lift because I was able to hit some pretty heavy sets fairly easily - felt pretty strong off the shoulders. I have been developing a knot in my upper shoulders (typing too much/sleeping funny) which is definitely messing with progress in pushing lifts. I felt pretty good in pulling movements though.
Wednesday - Off
Warm Up - None
Cool down - None
Notes: I ran out of time for this workout - going to hit it hard next week.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands, Glute Activations, T Spine Mob, Hip Mob
Power Clean - Alternating Split Jerk 4 x 95, 95, 115, 135
Push Jerks - 5x 3 x 135
KB Swings 3 x 20 x 45lbs
Cool down - Band Stretch
Notes: My R knee and hip both behaved much better this week in these lifts - I was able to hinge at the hip much easier and felt much more fluid in my movements. Worked on looking down with a tucked chin on swings - definitely easier to reach back and get more posterior chain when doing this.
Friday - RE Lower Body
Warm Up - Hip Mob and Light Flex, Tiger Tail
1 Leg RDL's 3 x 5 x 45, 60, 60 KB
Lateral Lunges 3 x 5 x Bodyweight
Side Plank Rows 3 x 10 x Red Tube
Big Ball Rollout 3 x 10
Front Plank Row 3 x 10
Cool down -None - again being lazy!
Notes: Feeling much better on both RDL (better balance) and Lateral Lunges (more depth). My head position on all plank movements sucks - definitely need to work on that. The tiger tail will see a much heavier rotations in my warm ups - I have grown desensitized to the pipe in certain areas.
Saturday - Bodybuilding Day
Warm Up - Various Lower Trap and Shoulder Activations, Light Pec Stretching
Bench Press
10 x Bar
5x 95, 115, 135, 165
2 x 5 x 185
DB Bentover Row 4 x 10 (Plank Chin Up x 1)
1 Arm DB Military Press 4 x 10 (Plank Chin Up x 1)
Machine Tri Push Down/Machine Bicep Curl 5 x 10
Cooldown - NONE
Notes: I felt much stronger on bench with shoulders retracted - no pain in the L and more stable on the R. My upper back isn't firing right as mentioned previously but it is getting better. It felt good to go high reps the next day - fatigued but not overly sore.
Monday, April 4, 2011
Training Log: March 28th - April 2nd
Monday ME LB
Warm Up - Various mobility & flexibility drills w/ emphasis on T-spine, R glute activation and hips
Trap Bar Deadlift
10 x 205
5x 265
3 x 315
2 x 330
1 x 350, 360, 370
T.U.T set - 225 x 12
Cool down - Pipe & Band Stretching
Notes: My breathing pattern and head position felt much better this time around - I definitely felt more locked in. These changes seem to be working as planned - the hips/low back were much less stiff after and the next day!
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...could have done better here...
Seated Military Press
10 x 115
5 x 150
2 x 160
1 x 170
1 x185,190,195
TUT Set - 115 x 12
Nuetral Grip Chins (Max Reps Strict Plank) - 8,7,6
Push Ups 3 x 10
1 Arm DB Row
5 x 60,65,70,75,80
Cool down - T Spine mobility, pec/lat stretch
Notes: Felt real flat going in today so not sure if over estimated my military max or not - will give it one more week because it was heavy as crap today...row, chins, and push ups are felt strong...
Wednesday - Work Capacity
Warm Up - None
Bike x 20 minutes x Level 10 Intervals
Cool down - None
Notes: This was pretty easy...going to start pushing myself more in these brief workouts.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands, T Spine Mob Work
Hang Clean - Push Jerk 5 x 5 x 115lbs
KB Swings 3 x 20 x 45lbs
Cool down - Band Stretch
Notes: My weightlifting technique is way off - very rusty! My R knee wasn't snapping back fast enough on cleans or jerks for my liking on the catch. It's getting better slowly but surely - just doesn't seem to have reflex ability yet.
Friday - RE Lower Body
Warm Up - None - need to fix this lazy trend I'm getting into...
1 Leg RDL's 3 x 5 x 45KB
Lateral Lunges 3 x 5 x Bodyweight
Side Plank Rows 3 x 10 x Green Tube
Basic Body Saws 3 x 10
Slider Inchworms 3 x 10
Cool down -None - again being lazy!
Notes: My core is not where it needs to be on resisting extension...think I have been dropping my head too much causing my low back to take over. I had much better control of RDL's and better depth on Lateral Lunge - the knee is definitely better.
Saturday - TRX Upper Body
Warm Up - Super quick T spine mob and upper body stretches - LAZY
Advanced Row 3 x 15
Feet Elevated Push Up 3 x 5 (1 Reebok Step)
1 Leg Squats 3 x 5
W-Y Press 3 x 5
Row - T Press 3 x 5
Bi's & Tri's 3 x 10 each
Cooldown - NONE
Notes: I decided to mix in the one leg squats and they weren't too bad. My upper back is definitely not strong right not - kept rooster necking on W-Y's and T-Press. Overall a decent workout but I am going to up the volume next time - wasn't sore the next day at all.
Warm Up - Various mobility & flexibility drills w/ emphasis on T-spine, R glute activation and hips
Trap Bar Deadlift
10 x 205
5x 265
3 x 315
2 x 330
1 x 350, 360, 370
T.U.T set - 225 x 12
Cool down - Pipe & Band Stretching
Notes: My breathing pattern and head position felt much better this time around - I definitely felt more locked in. These changes seem to be working as planned - the hips/low back were much less stiff after and the next day!
Tuesday - ME Upper Body
Warm Up - A few simple mobilizations and stretches...could have done better here...
Seated Military Press
10 x 115
5 x 150
2 x 160
1 x 170
1 x
TUT Set - 115 x 12
Nuetral Grip Chins (Max Reps Strict Plank) - 8,7,6
Push Ups 3 x 10
1 Arm DB Row
5 x 60,65,70,75,80
Cool down - T Spine mobility, pec/lat stretch
Notes: Felt real flat going in today so not sure if over estimated my military max or not - will give it one more week because it was heavy as crap today...row, chins, and push ups are felt strong...
Wednesday - Work Capacity
Warm Up - None
Bike x 20 minutes x Level 10 Intervals
Cool down - None
Notes: This was pretty easy...going to start pushing myself more in these brief workouts.
Thursday - Explosion
Warm Up - Quick Pipe Roll on Quads/IT Bands, T Spine Mob Work
Hang Clean - Push Jerk 5 x 5 x 115lbs
KB Swings 3 x 20 x 45lbs
Cool down - Band Stretch
Notes: My weightlifting technique is way off - very rusty! My R knee wasn't snapping back fast enough on cleans or jerks for my liking on the catch. It's getting better slowly but surely - just doesn't seem to have reflex ability yet.
Friday - RE Lower Body
Warm Up - None - need to fix this lazy trend I'm getting into...
1 Leg RDL's 3 x 5 x 45KB
Lateral Lunges 3 x 5 x Bodyweight
Side Plank Rows 3 x 10 x Green Tube
Basic Body Saws 3 x 10
Slider Inchworms 3 x 10
Cool down -None - again being lazy!
Notes: My core is not where it needs to be on resisting extension...think I have been dropping my head too much causing my low back to take over. I had much better control of RDL's and better depth on Lateral Lunge - the knee is definitely better.
Saturday - TRX Upper Body
Warm Up - Super quick T spine mob and upper body stretches - LAZY
Advanced Row 3 x 15
Feet Elevated Push Up 3 x 5 (1 Reebok Step)
1 Leg Squats 3 x 5
W-Y Press 3 x 5
Row - T Press 3 x 5
Bi's & Tri's 3 x 10 each
Cooldown - NONE
Notes: I decided to mix in the one leg squats and they weren't too bad. My upper back is definitely not strong right not - kept rooster necking on W-Y's and T-Press. Overall a decent workout but I am going to up the volume next time - wasn't sore the next day at all.
Friday, April 1, 2011
Fury Performance Newsletter - April 2011
March Featured Athlete - Aryn Sanders
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| Aryn blasting off... |
The "List"
Congrats to the Choo Choo Champions in the Huntsville Tournament - 18 Black, 16 White, & 15 White
Maddie Rose - New U16 Approach Jump Champion - 25 inches
Kristen Reynolds - New U16 Block Jump Co-Champion - 20.5 inches
Kasey Headrick - Committed to play softball at Piedmont College
Aryn Sanders - Signal Mountain M.S. Volleyball Defensive Player of the Year
Grace Academy Softball - Sarah Beth Whitehead Memorial Classic Champions
Fury Millwood - ASA Queen of the Diamond Champions
Congrats to the Choo Choo Champions in the Peachtree Classic - 18 Black, 18 White, & 17 Black
Emily Boyd - NEW FACILITY RECORD ON DEADLIFT! A BEASTLY 260lbs!
Bayli Cruse - First Homerun (to the opposite field no less!)
Congrats to the Choo Choo Champions in the CCCVBC Tourney 3/26 -13 White
Arika Reed - First OTF Home Run!
Aubry Reed - New U13 Chin Up Champion with 6 reps
Emily Boyd - NEW FACILITY RECORD ON CHIN UPS W/ 10 REPS!
Aryn Sanders- New U13 Broad Jump Champion with 85.5 inches!
Age Group Men's Record Boards & 8-11 Year Women's Record Board Coming Soon!
Kasey Headrick - Committed to play softball at Piedmont College
Aryn Sanders - Signal Mountain M.S. Volleyball Defensive Player of the Year
Grace Academy Softball - Sarah Beth Whitehead Memorial Classic Champions
Fury Millwood - ASA Queen of the Diamond Champions
Congrats to the Choo Choo Champions in the Peachtree Classic - 18 Black, 18 White, & 17 Black
Emily Boyd - NEW FACILITY RECORD ON DEADLIFT! A BEASTLY 260lbs!
Bayli Cruse - First Homerun (to the opposite field no less!)
Congrats to the Choo Choo Champions in the CCCVBC Tourney 3/26 -13 White
Arika Reed - First OTF Home Run!
Aubry Reed - New U13 Chin Up Champion with 6 reps
Emily Boyd - NEW FACILITY RECORD ON CHIN UPS W/ 10 REPS!
Aryn Sanders- New U13 Broad Jump Champion with 85.5 inches!
Age Group Men's Record Boards & 8-11 Year Women's Record Board Coming Soon!
Help Design the Next Fury Performance Award Shirt
What should the next Fury Performance award shirt look like? It will be an Under Armour shirt - that is all I am committed to at the moment. Please submit a comment below with your ideas on colors, logos, etc...Thanks!
Gunshow of the Month
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| Fury Parrot getting their "mean" on |
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| The Crush/McCallie Crew getting after it... |
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| Dear EB - Stop Crushing My Record Boards! |
Bonus Pic #2
Bonus Pic #3
Video of the Month
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| 4's First Homerun Ball! |
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| Mary's battle wound suffered during vert testing... |
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