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| Sarah Cupp |
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| Chris Jackson |
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| Harrison Travis |
Monday, April 2, 2012
Sunday, April 1, 2012
Wednesday, February 29, 2012
Monday, February 27, 2012
Tuesday, January 31, 2012
Wednesday, January 25, 2012
Clinic Announcement: ACL Protection 101
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ACL Protection 101
Prevention Through Education
DATE: Wednesday, February 22nd
TIME: 6:45pm
LOCATION: Fury Performance & Personal Training
COST: Individuals - $5
Teams (10+) - $40
This clinic will feature Kevin Kostka from Summit Physical Therapy and will feature an in depth look at the ACL, its role in athletic performance, and some simple strategies on how to protect it!
Proceeds from this event will go to benefit the Wounded Warriors Project!
--->Register Here<---
Friday, January 6, 2012
Fury Performance & Personal Training Newsletter: January 2011
Programming & Facility Announcements
FPPT is sponsoring a new clinic on February 4th - Power Pilates & Yoga for Improving Athletic Performance feat. Lisa Willard of The Willard Studio.
Click here to sign up!
FPPT will be holding an advanced speed clinic for high school softball athletes on Saturday February 12th. There will be an morning and afternoon sessions.
Click here to register!
FPPT & Fury Academy are teaming up to host a new clinic for pitchers on Saturday February 18th. This clinic will focus on showing pitchers how to improve their pitching by integrating performance drills to their training regimens.
Click here to register!
FPPT & Summit PT are teaming up to host an ACL Injury Prevention Clinic on Wednesday February 22nd. This is a can't miss for any female athlete. Individual and team rates will be available. More details to come!
PROGRADE NUTRITION PRODUCTS - CLICK HERE
December Featured Athlete
Age: 13
Primary Sport: Softball
FPT Training Resume: 4 Months
Notable Achievements at FPT: Coach Green Prowler Push Twice in 1 Night
Favorite FPT Activity: Coach Green Prowler Pushes (strange eh?)
The "List"
Congrats to Meagan Prince on her commitment to the University of Kentucky for softball!
Congrats to Nicole Sumida on being named to TFP Best of Preps 1st team for volleyball!
Congrats to Ellen Sawyer for being name to the TFP Best of Preps 3rd team for volleyball!
Congrats to Devan Brown on her commitment to the Lady Vols for softball!
Congrats to Nicole Sumida on being named to TFP Best of Preps 1st team for volleyball!
Congrats to Ellen Sawyer for being name to the TFP Best of Preps 3rd team for volleyball!
Congrats to Devan Brown on her commitment to the Lady Vols for softball!
Brain Food
NOTE: THIS ARTICLE IS FASCINATING AND INCREDIBLY INFORMATIVE ABOUT HOW WHEAT CONSUMPTION AFFECTS THE HUMAN SPECIES. IF YOU READ ONE THING HERE - READ THIS!
Gunshow of the Month
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| Paige after her first chin up...EVER! What's up big girl! |
Random Cool Picture of the Month
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| Kevin from Summit PT & the gang! |
Random Cool Picture of the Month - #2
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| Love it when old friends drop in to play! |
Random Cool Picture of the Month #3
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| Our Pilates/Yoga Workshop with Lisa Willard (Center) |
Member Appreciation Week Door Prize Winner #1 - Paxton Grimes
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| Two Free Sessions - BOOYAH |
Member Appreciation Week Door Prize Winner #2 - Brooklyn Frazier
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| Stretch Band! |
Member Appreciation Week Door Prize Winner #3 - Morgan Woody
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| Some new threads! |
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| Brain Food! |
Member Appreciation Week Door Prize Winner #5 - Taelyn Bates
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| Rollin'!!! |
Member Appreciation Week Door Prize Winner #6 - Haley Bryant
Video of the Month
This feature will be back next month...PROMISE!
Thursday, January 5, 2012
Clinic Announcement: Advanced Speed Concepts for Softball Athletes
Advanced Speed Concepts for Softball Athletes
Saturday, February 11th
This intensive and challenging clinic will focus on advanced speed training concepts for the high school softball athlete. This clinic will utilize advanced drills and methods that are not intended for beginners.
Note: Registration will be limited to 12 athletes per session to ensure a high quality experience for each attendee!
Sample Clinic Schedule
Section 1: Advanced Core Training Techniques for Speed
Section 2: Glute Function & Speed Training: Learning to use the most explosive “speed” muscle in your body
Section 3: Advanced Speed Mechanics: Integrating the explosive “PUSH” into your mechanics
Section 4: Weighted Sled Training - Find Out How Many Horses You Have!
Location Fury Performance & Personal Training
2026 Mack Smith Rd. Rossville, Georgia 30741
Times Morning Session 9am-11:30am
Afternoon Session 1-3:30pm
Price Registration Fee is $40 per attendee
Registration CLICK HERE TO REGISTER - Only 12 Slots Per Session
Payment
Clinic Announcement: 1st Annual Elite Pitching PERFORMANCE Clinic
1st Annual Elite Pitching Performance Clinic
Saturday, February 18th 10am - 1:30pm
This clinic will combine performance drills with pitching drills to teach pitchers how to elevate their game to the next level in ways never seen before in the Chattanooga area!
Special Bonus: The clinic will begin with a short presentation and Q&A on shoulder and arm care by Kevin Kostka of Summit Physical Therapy.
Sample Clinic Schedule
10-10:45 - Shoulder & Arm Care and Q&A w/ Kevin Kostka of Summit Physcial Therapy
Learn the warning signs for common injuries in throwing athletes and simple methods techiniques to avoid them from happening in the first place.
10:45-11:45 - The Importance of Correct Posture and Core Strength on Pitching Performance
This section will focus on how poor posture and core strength can negatively affect the quality of a pitcher’s drill work and pitching performance. Attendees will be shown basic performance drills to fix these problems.
11:45-11:50 - Short Break
11:50-12:50 – Creating Power Using The Lower Body: A New Approach
This section will show attendees how a strength coach teaches athletes to create power using the lower body and how to integrate these methods into their drill work and pitching performance.
12:50-12:55 - Short Break
12:55- 1:15 - “New School” Conditioning Methods For Pitchers
Coach Green will discuss different methods to condition pitchers and how to use them.
1:15-1:30 Brief Q&A
Price Registration Fee is $50 per pitcher
Age This is an advanced clinic suitable for pitchers ages 11-18 years old
Payment Online payments will be available or check/money order can be sent to:
FFA • PO Box 15445 • Chattanooga, TN 37415
Clinic Announcement - Power Pilates & Yoga for Athletes!
Power Pilates & Yoga for Improving Athletic Performance
*Featuring Lisa Willard of The Willard Studio*
Day: Saturday, February 4th
Session A: 8-9am - Athletes 10-14 years old
Session B: 9-10am - Athletes 15+ years old
Cost: Only $10
Location: Fury Performance & Personal Training
2026 Mack Smith Road
Rossville Ga, 30741
About Lisa Willard...
- has taught yoga & Pilates for over 15 years
- is nationally certified by AFAA(Aerobics and Fitness Association of America)
- has experience in teaching numerous styles of Pilates and yoga
Friday, December 9, 2011
Winter Recruiting Showcase - Softball
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
Thanks-
Coach Green
Winter Recruiting Showcase
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...
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