Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.General warm-upVarious skips w/arm swingsCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightHips in shuffleHips out shufflePuddle hopsBackward pushButt kicksJogging heel slapsJogging instep slaps StretchTiger PushupsCrucifixionScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee outLunge with…
October 9, 2008
Workout group, about a dozen folks showed. Typical Warm up General MobilityDynamic Flexibility Pre-work 2-3 minutes continuousPushups 4Air squats 4Vertical jumps 4 25 yard shuttle run, 4 times 10 seconds of vertical jump10 seconds of burpees40seconds of Rocket Girls3 rounds, 60 seconds of rest 10 seconds of deep Rocket Girls10 seconds Bear crawl40 seconds Reach…
September 29, 2008
Workout Group, 15 or so folks showed up. Standard Warm up and Dynamic Mobility 12 circuits of various work, for examples: 5 yard suicides out to 20 yard linepushups for x secondsvertical jump and stick for x secondsv-sits for x seconds sprint 100 yardsrocket girls for x secondswalking lunges for x secondsspyderman pushups for x…
September 26, 2008
Pre-Work 3 rounds of 10-15 reps of Overhead Squat with empty O-barSit-upBack-extensionPull-upDip Work Push ups, 16, 17, 14, 14, max>19 This is the end of the 2nd week of the 100 push ups. Right now everything seems fine, but, I wonder if I’ll have to repeat a week around 4 and 5, we’ll see. The…
September 25, 2008
Workout group, about a dozen folks showed. Partner Medicine Ball Warmup Stationary MobilityLunge with a quad stretchLunge with a double twist3 point hip flexibilityDrop lunge to high kick Pre-work4, inchworms6 pushups8 lungesContinuous movement 3 minutes Weight Room, 3 rounds, 30 seconds of rest between exercises, low reps lots of rest, equals heavy weights 6 dumbbell…
Finally, a cool use for the “Physio” ball
I don’t have a lot of time for these balls, but, I really like the non-linear motion, the fluidity, balance, and joint mobility these drills develop.
September 24, 2008
Warm-up 3 rounds of 10 reps of Overhead Squat with empty O-barSit-upBack-extensionPull-upDip Work Push ups, 16, 13, 11, 11, max>15 Treadmill Intervals, 20 minutes80 seconds 7mph, 80 seconds 3mph Core 2 x 24 Cable CrunchesCable Push PullHyperextensionsRoman chair knee raises4 way neck machine
September 23, 2008
Warm up, 3/10OHSSitupsHyperextensionsPull upsbar dips Reverse lungesQuad stretchTowel Hamstring Stretch WorkPush ups 12, 12, 9, 7, max>10Pull ups 6, 6, 5, 4, 5 Back Squat bodyweight 42 repsDeadlift bodyweight 42 reps Core, 2/20Run 400 yards4 way neck machineCable crunchpush pullsRoman Chair Leg raises
Witticisms
“Weakness is a Crime – Don’t be a Criminal.” — Bernarr MacFadden “Strong people are harder to kill than weak people, and more useful in general.” — Mark Rippetoe “Sweat is the cologne of accomplishment.” –Heywood Broun
Not sure this proves their point but it is interesting.
It would be more interesting if they had the same talkshow host and a bodybuilder who trains muscles in isolation and a MMA fighter who does compound exercises and ran the demonstration. I suspect that the results would be the same however. In which case this demonstration would be showing something else.
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