October 20th, 2012

We’re going to be pushing back our Day A – Heavy until tomorrow.

 

Instead, today we’re going to be doing a 20 minute (max time) light run (or any cardio for that matter – squash / row / bike). Burn a few calories, take in the nice fall air, and flush some of that lactic acid out of the system. Assuming you gave the ‘Unbearable Complex’ WOD an honest effort – you’ll fully understand and appreciate why I’m pushing back our heavy-day until tomorrow.

 

Until then – exercise intelligently and safely!

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October 18th, 2012

Following our light days, we always try to have a challenging metcon / strength endurance workout.

Unfortunately, I made the mistake of choosing our ‘Unbearable Complex’ Wod

 

Unbearable Complex:

 

We’ve taken the bear complex, and made it unBEARable!!

 

5 Rounds of the following;

7 Bear Complexes (95lb) — (I did 100lbs today accidentally thinking that was the right weight)

100 Skips

 

What is a ‘Bear Complex’…? A bear complex is a barbell exercise doing all of the following in one repetition;

PowerClean

Front Squat

Push Press

Back Squat

PushPress

Have a look at the following video on how to do it – http://www.youtube.com/watch?v=Laa7BJHJWrw

 

Although the video says to not touch the ground – you’ll realize that it sounds good theory, but don’t worry too much about that. We still have to let go and take a few steps back and breath between reps as this is quite demanding to say the least.

Also, 95lbs is what we use. If you are new to this, use 65lbs or you will quickly find yourself overwhelmed!!

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October 17th, 2012


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October 17th, 2012

Today was Day B – Light of our Firefighter Hybrid Workout V2

 

Since we’re starting to cycle through the weeks, it’s important to note that at this stage you still be on the ‘lighter’ side of things – however less so than before!! At this stage you should be up few pounds than when we first started. We’re not in a rush or have a set deadline, so it’s best to start light and simply let the body adapt properly. Having said that, you should be adding 5lbs to each exercise compared to the last time you did it (in terms of light day vs previous light day, etc.).

 

Squats

Warm-Up 3 Sets x 5 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (used 165lbs)

1 min rest between sets

 

Bench Press

Warm-Up 3 Sets x 5 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (used 145lbs)

1 min rest between sets

 

Powercleans

5 Sets x 3 Reps @ 135lb

Rest 1-1.5 minutes between sets as needed

 

Super-Set – Romainian Deadlifts 5 x 8 @ 115lbs

Weighted Chin-Ups 5 x max + 25lbs (did 7, 6, 7, 7, 6 )

20121017-184026.jpg

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October 15th, 2012


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October 15th, 2012

Back from my 3rd wedding in the past 6 weeks! While I had a great time, am happy to not have any more weddings scheduled for 2012!!!

 

In the off chance you haven’t seen it yet – our new Workout Cycle is out!

 

Firefighter Hybrid Workout V2 - Day A – Medium

 

Squats – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 250lb)

1.5 minute Rest

 

Press – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 120lb)

1.5 Minute Rest

 

Super-Set One –

Barbell Rows 5 x 8 @ 145lb

Weighted Sit-Ups 5 x 10 @ 25lb

1 Minute Rest

 

Super-Set Two –

Standing French Press – 5 x 8 @ 65lb (similar to lying tricep extension, except you do it standing up!!)

Pull-Ups – Wide-Grip 5 x Max

1 Minute Rest

20121015-204459.jpg

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October 12th, 2012

Firefighter Hybrid Workout V2 - Day B – Heavy

Today we’ll be doing the following strength workout:

Day B

Squats:

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight) (up to 270lb?)

2.5 Minute Rest between working sets

 

Bench Press

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight) (up to 200?)

2 minute rest between working sets

 

Deadlifts

Warm-Up to Working set (increasing weight)

135 x 5

185 x 5

235 x 5

285 x 3

335 x 3

360 x 2

380 x 1

 

Super-Set – Barbell Shrugs 5 x 8 x 155lbs

Weighted Chin-Ups 5 x max (25lb plate)

1 Minute Rest between sets

 

Weighted Back Extensions – 5 x 10 (10lbs) – 1 minute rest between sets

 

Next Workout will Probably be on Monday – Heading off to Toronto for a friend’s wedding shortly!!

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