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Health and Lifestyle

How to Reach Your Goal in 2021 – New Year’s Resolutions for Weight Lifting

Many people set big goals for themselves. Setting the right goals can lead to huge progress and big gains. However, people often abandon or lose sight of their aspirations. We’ll cover the art of setting goals as well as weightlifting tips and a bodybuilding meal plan.

Setting Realistic Fitness Goals

Setting realistic fitness goals is a big undertaking. If you make a goal specific and measurable and set a time limit in which to accomplish it, you’re more likely to succeed. Tracking your progress is essential. For example, let’s say your goal is to get fit. Well, what exactly is fit? What do you picture as being fit? These are some important questions to ask. Saying you want to get fit isn’t really measurable or specific. However, saying you want to be able to do more pullups is much better. Being specific, you might say you’re going to do 10 pullups each day. A plan like this can take you a lot further than a plan to “get fit.”

Focusing on one goal at a time is something else that can help. Trying to do too much at a time is a common mistake that people make. Your goal might be hitting the gym every day, dieting, sleeping well, and following a strict training program. In reality, setting this many goals at a time will likely lead to failure. This huge list of to-dos can make a person very anxious. Seeing your aspirations as a large undertaking can make you feel like a failure.

Give yourself some flexibility to succeed. Though a highly structured plan technically should help you reach a goal, there are always times you can’t follow it exactly. Everyone is human. If you see the road to success as rigid and unwavering, you’re less likely to get there. Set goals you think you can achieve, and adjust them as you go. If they’re too difficult, you may need to lower them a bit, and vice versa. There’s no shame in altering your goals to suit your body’s current limits better. Having flexibility can lead to much more progress.

Best Weightlifting Tips for 2021

Weightlifting truly is an art form. If you do it the right way, you can make significant gains. Doing it the wrong way can lead to disappointment and injury. Here are a few of the best weightlifting tips for 2021:

  • Load your muscles
  • Practice good meal timing
  • Get enough rest to recover
  • Set realistic goals
  • Switch up intensity level
  • Get plenty of sleep
  • Add cardio to the workout

Overloading your muscles is an excellent way to get stronger. Doing this means exercising all of your major muscle groups at least two times a week. Most top-tier weightlifters agree that shocking the muscles is key to growth. However, that doesn’t mean practicing bad form and injuring yourself. Since you’ll be training a lot, you need a near-perfect form to stay safe. Doing reps until failure is an easy way to overload your muscles safely. It’s best if you use a weight that you can lift only six to 12 times. This number is ideal for seeing the most strength progress.

Meal timing is one of the most critical aspects of any weight training plan. Right before working out, eat or drink some protein, preferably 20 grams. Within the first 30 minutes of a workout, eat or drink another 20 grams of protein. Lots of carbohydrates become essential if you’re working out more than an hour.

The rest of the list is just as important. You should always make sure to let your body rest in between workouts. Without this rest, your body doesn’t have time to grow and repair muscle fibers, leading to injury and no improvement. It’s also great to switch up your intensity level. Doing this, you can effectively shock your muscles. Cardio is your friend. Many experienced weightlifters say a lack of cardio can strongly limit your gains. It’s great for your health, it burns calories, and it can even help your muscles grow.

Bodybuilding Meal Plan

A bodybuilding meal plan can take your fitness game to the next level. Some of the best foods to eat are meats, grains, fruits, dairy, vegetables, beans and legumes, seeds and nuts, and oils. Just as important as those are the foods you shouldn’t eat. Some of those include added sugars, alcohol, and high-fat, high-fiber, and deep-fried foods. Even if you follow a strict training regimen, these can hinder your progress.

Bodybuilding diets are often considered boring, restrictive, and repetitive. For this reason, it’s best to vary your diet, just like your training program. All of your meals should have at least 20 grams of protein to build muscle. However, bulking and cutting are two big factors to consider. If you’re bulking, you’re going to eat much more food than if you’re cutting.

Here’s an example of a one-day bodybuilding meal plan: For breakfast, have some scrambled eggs along with oatmeal and mushrooms. Then, have some blueberries and cottage cheese for a snack. At lunchtime, eat a burger with broccoli and rice. Between lunch and dinner, have a protein shake and a banana. Dinner might be stir-fry with chicken, brown rice, egg, and broccoli.

Though this is a one-day meal plan, you shouldn’t follow it more than twice a week. Effective bodybuilding requires a wide variety of meal plans that are similar to this. In a weekly diet, you should eat at least three different types of meat. You’re going to burn out very quickly if you don’t vary your meal plan. On the other hand, if you don’t have time to make a plan every day, there’s still hope. Just eat lots of nutrient-dense foods, and try to have 20-30 grams of protein each meal. With an excellent diet and meal plan, any bodybuilder can flourish and see huge gains.

At Titan Fitness, we have the equipment you need to achieve your fitness goals in the new year.

Categories
Health and Lifestyle Uncategorized

Don’t Forget These 4 Underrated Fitness Factors

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One of the most common ways that beginners in the fitness game slip up can be to focus too heavily on the wrong areas when it comes to their body’s overall wellness. Many of us were guilty of it during our teen and college years— we’d work out for an hour here and there by doing some heavy lifting, leaving the rest up to our metabolism and busy schedules.

However, how important is a well-balanced fitness ‘diet’ in keeping your gains consistent and your health a priority? Below, we’ve put together a list of what are arguably the most common factors that rookies can slip and avoid considering when attempting to improve their physique.

CARDIO MATTERS (YES, EVEN FOR YOU)

We’ve heard it all too many times before: the friend who deadlifts 300 pounds, but claims that cardio is an unnecessary component to his regimen. Like it or not, a proper amount of cardiovascular exercise each day ranks consistently as one of the most important overall factors when keeping your body healthy (and increasing your overall life span).

Cardio is no joke— some professionals have even speculated that excess weight training without the proper amount of supplementary cardio exercise can place undue strain on your system, as it struggles to support a substantial amount of muscle mass without the framework to back it up.

NO SLEEP = NO GAINS

Young lifters with busy schedules can be especially guilty of this one— in-between factoring in a loaded work schedule, a social life, trips to the gym and more, it can seem tempting to pass up a solid night’s sleep in exchange for a few extra hours of free time.

Don’t sleep on the importance of sleep: giving your body the proper amount of rest after intense workouts can be as important as your diet when it comes to providing your body with the energy it needs to convert your reps into positive progress.

SITTING DOWN IS WORSE THAN IT SOUNDS

As science gains a better understanding of how sedentary lifestyles can negatively impact us in the long run, an increasing number of studies are finding that sitting down too often can serve as one of the most detrimental factors to your overall health— some scientists have even coined the phrase that “sitting is the new smoking” when it comes to the habits of millennials.

Combating this one can sound impossible at first glance— even for those of us who work out for an hour or more each day, the amount of sitting that we end up doing during our hours in the office and at home add up.

If you’re serious about more than just looking fit, it may be worth it to consider investing in standing desks, posture-improving balls in lieu of standard chairs, and more— you might even consider an adjustable-height desk if you’re not ready to fully commit to standing up while you work.

NEVER NEGLECT YOUR DIET

You’d be surprised how many people can slack when it comes to keeping their diet consistent, even after dedicating hours per day toward the gym— it’s important to remember that your body can only do so much with the nutrition that you provide.

Ask any veteran gym rats, and they’ll more than likely be happy to tell you how ineffective your workout will be if you’re lifting all day and not giving yourself the proper amount of protein, B-vitamins, and more.

Similarly, burning calories all day at the gym can quickly be canceled out if you decide to binge on junk food afterwards— the amount you’ll burn by running 5 miles is nothing compared to the caloric intake of your average fast food burger.

Categories
Equipment Guides Health and Lifestyle

Standing Desks: Are They Worth It?

Even for those of us that spend most of our time outside the scope of the fitness industry, it can often be hard to avoid overhearing about the alleged benefits of standing desks, stand-up workstations, and other ‘stand while you work’ solutions— typically utilized by office employees who claim to be taking on incredible new challenges with the simple act of not using a chair like their chronically-sitting compatriots.

However, is there anything to the claim that less sitting equates a healthier life? Or, is standing while you work a fad that we can expect to fall by the wayside? Unfortunately for those of us who love leisure time (and let’s face it, that applies to most of us), an increasing amount of research is mounting to support the hypothesis that excess sitting can wreak early havoc on even the bodies of those who exercise regularly.

Many researchers, particularly in recent years, have levied the claim that a lifetime of sitting can be more harmful than a lifetime of smoking— heart disease, various cancers, and even type 2 diabetes have all been significantly linked to increases in time spent sitting —not exactly good news for those whose jobs or lifestyles require them to spend eight or more hours per day in front of a computer screen.

So, while this may not change the fact that your beloved coworker follows new fitness fads every summer, there seems to be a lot of science backing up this particular fad. If you’re looking to make positive, long-term changes for your own cardiovascular benefit, read ahead below— we’ve featured a handful of standing desk kits and accessories from Titan to get you started.

THE A2: SINGLE MOTOR, ELECTRIC ADJUSTABLE HEIGHT SIT-STAND DESK

Looking to break into the world of standing desks at the entry level? This one might be perfect— it features an electric, single-motor design that allows you to alternate between sitting and standing at will throughout your day.  You won’t have to worry about intense assembly instructions or excess knowledge on the culture of standing work spaces— it’s designed to allow simple installation of a wide range of desk tops custom tailored to your specifications, so you can find a desk setup that’s right for your home or office and get the ball rolling.

This desk kit avoids being too much of an investment, and is great for those who’d like to experiment with standing work without committing too heavily into the culture. Worst case scenario, you’ll have an adjustable, sitting desk that’s built to last.

THE A6: DUAL MOTOR ELECTRIC ADJUSTABLE HEIGHT SIT-STAND DESK

Enjoy standing while you work, and in the market for a more heavy duty solution? This dual motor design expands on the concept of the A2 while providing a much more capable motor system for lifting heavier desktops— or even just those seated with heavier content.  This sit-stand desk could also serve as a solution for those in need of a variable space to work with their hands or operate simple machinery— garages, workshops, and studios could benefit from the easily customizable nature of this desk kit.

THE S5: HAND CRANK ADJUSTABLE SIT TO STAND DESK FRAME

Need a quick and easy solution? This S5 desk frame can be adjusted to your liking using an included hand crank mechanism— no electricity or motor required. This starter kit can make for an ideal solution for those that need a standing desk in a versatile location, or those looking to purchase adjustable sit to stand desks in bulk to give their office space an upgrade.

Categories
Health and Lifestyle How To's

Coach’s Corner: Coach Breezy’s Guide To Staying Fit During Quarantine

Need help staying fit during quarantine? Coach Breezy has 31 days of workouts to help keep you in shape!

DAY 1:

Warm-Up:

  • 3 Sets:
  • 5 Tuck Jumps
  • 10 Side Plank Rotations
  • 30 second Wall Sit

Work-out:

A1) Single Arm DB Bench Press @3131; 8-10reps; rest :30 x 3 sets

A2) Single Arm DB Row @10X2; 8-10/arm; rest :30 x 3 sets

B) 2 Complete Sets:

  • AMRAP x 3 Min (Set 1):
  • 150 m run
  • 15 sec plank
  • 8 Goblet Squats
  • :90 sec rest
  • AMRAP x 3 Min (Set 2):
  • 20 Singles/Doubles
  • :15 Hollow Hold
  • 10 Hand Release Push-Ups

DAY 2:

Warm-Up

  • 3 Sets:
  • 10 Cossack Squats @2111 (5 per side)
  • 6 Seated Single Arm Overhead Press (Light/milk jug) :15-20 Single Arm Plank Hold per arm

Work-out:

3 Sets:

A1) Front Foot Elevated Split Squat (2”-4” elevation under front foot)

  • @33X3, 8reps per leg *you can weight this if you desire to but make sure the tempo is met.

A2) Tempo Turkish Get Up

  • 3 Turkish Get Ups per side. *each rep should take :10 secs to perform. #timeundertension

B) 4 Sets

  • 5 Hang Power Cleans (touch n go) *Building in weight each time if weight is available or use DB :15 secs rest
  • 10 Burpees AFAP
  • Rest 2:30

DAY 3:

Warm-Up:

3 Sets:

  • 10 Yoga Push-Ups
  • 10 Inch Worms
  • 10 Scapular Push-Ups

Work-out:

A) LET’S GET THIS PARTY STARTED WARM UP

  • 4 Sets:
  • 250 m Run
  • 8 Reverse Hand Push Ups *do what your mobility will allow you to do here. Over time it will get better!
  • 4 Burpee Box Jumps, :60 sec rest

B) Drop Sets of Bulgarian Split Squats

  • 3 Sets per side:
  • *Perform all of this on one leg before switching to the other. 30 reps continuously reps no rest. Have the weight nearby so you can set the weight down and grab the other and so on…
  • 12 BSS *heavy
  • 10 BSS *moderate
  • 8 BSS *no weight

C) For Time:

  • 40 Mountain climbers
  • 20 V-ups
  • 8 Wall walks
  • 40 empty barbell thrusters or use light DBs/KBs 8 wall walks
  • 20 V-ups
  • 40 Mountain climbers

DAY 4:

DEALER’S CHOICE – Grab a deck of cards and have some fun!

  • Diamonds – Alternating dumbbells snatch Spades – Goblet squats with DB
  • Hearts – Burpees
  • Clubs – Box Jumps with a step-down
  • Ace – Run 200 m
  • Jack – 11 reps
  • Queen = 12 reps
  • King = 12 reps

DAY 5:

Warm-Up:

3 Sets:

  • 20 Atl. Step Ups
  • 20 Glute Bridges on the floor
  • 20 Should Taps from top of push up position

Work-out:

4 Sets:

A1) Tempo Back Squat *from the ground @33X1; 5reps

A2) Supinated Bent Over Rows@2222; 5-7reps

B) Every 3 Minutes Complete the Following:

  • 5 Sets:
  • 4 DB/KB Front Squats
  • 12 Weighted Russian Twist (6 per side)
  • 8 DB/KBs Reverse lunges (4 per side)
  • :60 Singles/Doubles
  • *rest remainder of the 3 minutes upon completion

DAY 6:

Warm-Up:

  • 6 min AMRAP of:
  • 10 RDL with empty barbell 10 strict press
  • 10 overhead squats

Work-out:

A) DB/KBs Complex (use a barbell if you do not have DBs to KBs) 10 Sets: *rest as needed between working sets*

  • 10 Suitcase Deadlifts
  • 8 Power Cleans
  • 6 Front Squats
  • 4 Shoulder to Overhead

B) For Time – Push this one!

  • 500 m run
  • 10 SA Clean & Jerks (5 per/lighter)
  • 10 SA Clean & Jerks (5 per/medium)
  • 10 SA Clean & Jerks (5 per/heavier)
  • 500 m run
  • 30 Dual/Double DBs/KBs Snatches (medium weight)

*If you are using two different objects that’s okay. Odd object combinations are good for training. Survival of the fittest.

DAY 7:

A) Do something, MOVE for 30 continuous minutes. Run

  • Walk
  • Swim
  • Bike
  • Row
  • Elliptical
  • Stairs
  • Ski
  • Skip

*Something different depending on what you have access to during these times!

B) Stretch!

  • Get on the internet and follow someone’s stretching routine.
  • Foam roll
  • Lacrosse ball
  • Yoga
  • BREATHE!

DAY 8:

Warm-Up:

3 Sets:

  • 5 Box jumps with step down
  • 10 Powell Raises per arm (use something light, even a book will work) :30 Single Leg Glute Bridge Hold
  • 10 Weighted Good Mornings

Work-out:

A) Snatch or Clean Complex

  • 10 working sets:
  • 1 Snatch (or Clean) Halting Deadlift + 1 Hang Power Snatch (or Clean) + 1 Full Snatch (or Clean) + 1 Overhead Squat (or front squat)

B) 3 Complete Sets:

AMRAP x 4 Min:

  • 30 of Singles/Doubles
  • 6 Alternating Single Leg V-Ups
  • 6 Alternating DB/KB Reverse Lunges (3 per) *make the load uneven in each hand
  • :90 rest

AMRAP x 4 Min:

  • :30 Burpees to a plate
  • 5 HR Push Ups
  • 5 Pronated Bent Over Rows (moderate weight)
  • :90 rest

DAY 9:

Warm-Up:

  • 10 Single Leg RDLs per side
  • 6 supinated empty barbell strict press :30 side plank per side

Work-out:

4 Sets:

  • A1) Tempo Front Squats *from the ground @33X1; 5reps *building in weight if possible A2) 40 Weighted Russian Twist (20 per side)

B) 4 Sets-

  • 2 Muscle Snatch
  • 3 Hang Power Snatch :15 secs rest
  • 100 m sprint
  • *2:30 rest

DAY 10:

A) RISE AND GRIND WARM UP

5 Sets:

  • 10 Cals on Bike or :20 secs of Alt. DB Thrusters (awkward but different is good) 6 Burpee Box Jump Overs or burpee tuck jumps
  • 30 singles/doubles
  • :60 rest/walk

B) For Time: Trying to only nasal breathe

  • 20 Tall kneeling KB/DB Alt. Push Press
  • 20 ALT. SA Neutral grips bent over row (10 per)
  • 2:30 min run (:45 seconds out/:45 secs back)
  • 25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 20 Tall kneeling KB/DB Alt. Push Press
  • 25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 2:30 min run (:45 seconds out/:45 secs back)
  • 20 ALT. SA Neutral grips bent over row (10 per)
  • 20 Tall kneeling KB/DB Alt. Push Press

DAY 11:

A) Aerobic Work – run, row, bike, swim

  • 8 minutes @ moderate pace 3 minutes @ easy pace 1:30 minutes @ fast pace 2:00 REST
  • 6 minutes @ moderate pace 3 minutes @ easy pace
  • 1 minutes @ faster pace 1:30 REST
  • 4 minutes @ moderate pace 3 minutes @ easy pace
  • :40 seconds @ fastest pace 1:00 REST
  • 2 minutes @ moderate pace 3 minutes @ easy pace
  • :20 seconds @ MAX effort

DAY 12:

Warm-Up:

  • 20 lateral steps with weight of some sort overhead (10 per)
  • 20 unweighted reverse lunges hovering the knee off the ground for :02 each rep 20 Rear feet elevated shoulder taps

Work-out:

4 Sets:

  • A1) 1 1/4 Back Squat
  • @33X1; 4 tough reps each set
  • A2) Feet elevated Pushups on plates, on DBs or on rings (on anything to find a small deficit) @1212 Max effort each set for the 4 sets

TEMPO for today’s squats:

  • 3 seconds down
  • 3 seconds hold
  • X – perform the 1/4 squat and then return to the bottom and use the bounce to accelerate to the top
  • 1 second at the top

B) AMRAP for 15-20 minutes:

  • 6 KB/DB Front Rack Squats
  • 12 Windshield wipers holding KB/DBs overhead (6 per) 30 Alt. Jumping lunges
  • *shoot for 5 rounds or more

DAY 13:

A) Do something, MOVE for 30 continuous minutes. Run

  • Walk
  • Swim
  • Bike
  • Row
  • Elliptical
  • Stairs
  • Ski
  • Skip

*Something different depending on what you have access to during these times!

B) Stretch!

  • Get on the internet and follow someone’s stretching routine.
  • Foam roll
  • Lacrosse ball
  • Yoga
  • BREATHE!

DAY 14:

Warm-Up:

  • 5 high box jumps with step-downs
  • 10 Side Plank Crunches (10 per)
  • 10 Glute Bridges w/ (2 steps walk out/2 steps walk-in) each rep

Work-out:

4 Sets:

A1) SA DB/KB Bench Press @4141; 4-6reps

A2) Supinated DB/KB Row 8-10reps

B) 4 Tough Sets – Unbroken sets:

  • 20 Deadlifts
  • 14 DB/KB Front Squats (PERFECT front rack positioning)
  • 12 C2B Pull-ups/pull-ups/ring rows/pronated rows (any options that works for you) 10 Ring dips/dips/box dips/HSPU (any options are allowed)
  • :90 rest between sets

DAY 15:

Straight CF Day

A) Press Complex

4 Sets:

  • 3 Strict Press + 6 Push Press + 9 Push Jerks *squeeze your butt and keep your rib cage down *build each complex if possible

B) 4 Sets:

AMRAP x 3 Minutes:

  • 10 Power snatch (light weight to go unbroken most sets) 20 goblet squats
  • *2 minutes rest between sets
  • *pick up where you left off to accumulate one total score

C) Core Finisher EMOM x 8 Minutes: :20 Hollow Hold

  • :20 Flutter Kicks
  • :20 Rest

DAY 16:

A) Aerobic Work:

run, row, bike, swim, ski, burpees, double/single unders, or box jumps Pick 3 elements and perform 6 sets of 2 minutes of work with 1 minute of rest between everything.

Directly into…

  • 6 sets x 2 minutes of Skiing *1 minutes rest between sets
  • 36 minutes of total work with a total of 18 mins of rest = 54 minute training session. *goal here is to push your limits every 2 minutes of work

DAY 17:

My Sweet Quarantine Warm Up:

5 sets:

  • 200 m run
  • :20 superman hold
  • 8 burpees (no jump no clap)
  • 60 rest
  • *each run gets faster

Work-out:

A) 2 Sets:

  • 10-9-8-7-6-5-4-3-2-1 Unbroken sets curls
  • *5 minutes rest between sets
  • *try to go as fast as possible between working set BUT they must remain unbroken

B) 2 sets:

  • 2-4-6-8-10-12 Unbroken sets of HSPU (strict if you have them) *5 minutes rest between sets
  • *no resting in the bottom of the HSPU

C) For Time – Push this one!

  • 10 Burpee Deadlifts with DBs (If you only have one 5 per side) 10 Alt. SA Devil’s Press
  • 30 Weighted sit-ups for any kind
  • 400 m run
  • 100 singles/doubles
  • 400 m run
  • 30 Weighted sit-ups for any kind
  • 10 Alt. SA Devil’s Press
  • 10 Burpee Deadlifts with DBs (If you only have one 5 per side)

DAY 18:

Warm-Up:

3 Sets:

Goblet Cossack Squats @21X1; 5 /side

Feet Elevated Ring Push Ups @22X2; 5-7reps

Work-out:

A) Back Squat

4 sets:

  • 5 – 1 1/4 Back Squats
  • *tough sets with 2 minutes rest between each set

B) 5 sets.

  • Every 3 Minutes:
  • 20 Russian Twist (light to moderate weight)
  • 4 DB Box Step Overs
  • 6 DB Front Squats
  • 4 DB Thrusters
  • 20 Single/Double
  • *rest the remainder of the 3 minutes before starting the next set

DAY 19:

A) Do something, MOVE for 30 continuous minutes. Run

  • Walk
  • Swim
  • Bike
  • Row
  • Elliptical
  • Stairs
  • Ski
  • Skip

*Something different depending on what you have access to during these times!

B) Stretch!

  • Get on the internet and follow someone’s stretching routine.
  • Foam roll
  • Lacrosse ball
  • Yoga
  • BREATHE!

DAY 20:

Warm-up:

Flow-through for 3 sets:

  • :60 jump rope
  • 5 SA Landmine Press (R)
  • 5 SA Landmine Push Press (R) 5 SA KB/DB Cleans (R)
  • 5 SA Landmine Press (L)
  • 5 SA Landmine Push Press (L) 5 SA KB/DB Cleans (L)

Work-out:

A) Clean & Press Complex

  • 10 Sets: *build only as high as you can maintain this tempo on the push press each set 2 Muscle cleans + 2 Push Press @31X1

B) 4 Rounds for time:

  • 9 Dual KB Deadlifts
  • 12 Dual KB Cleans
  • 15 Dual Russian KB Swings 50 Air Squats

DAY 21:

A) Aerobic Work + Body Weight Hustle

  • 4 rounds for time:
  • 600 m run/row/ski or 1200 m bike

2 rounds of:

  • 20 pushups *scale these so you can do each set in less than 3 working sets 20 v-ups *again scale to ab mats sit ups if needed
  • *repeat this exact set up four times

DAY 22:

Warm-Up:

2-3 Sets:

  • 10 Yoga Push Ups
  • 10 Arm circles (10 per with thumbs pointing up)
  • 1 minute jump rope

Work-out:

A) 3 Sets:

  • :20 HS Hold (Nose to wall if possible)
  • 6 Box Jump Overs
  • 6 Lateral Burpee Box Jump Overs
  • 1 minute rest

B) 3 Rounds for time:

  • 100 Singles/Doubles (weighted if possible) 50 Plate GTO
  • 40 Seated L-Sit Leg Lifts
  • 20 Box Step Ups holding your plate
  • 10 Burpee tuck jumps

DAY 23:

Straight CF Day

A) Push Jerks

  • 5 sets of 10 reps *building each set

B) For Total Time:

4 Rounds:

  • 12 DB Front Squats
  • 9 DB Box Step Overs
  • 6 DB Shoulder-to-overhead
  • *rest :30 seconds between each set
  • Immediately into…

4 Rounds:

  • 6 DB Shoulder-to-overhead
  • 9 DB Box Step Overs
  • 12 DB Front Squat
  • *rest :30 seconds between each set

C) 10 Minutes of Stretching: Pigeon Stretch

  • Couch Stretch
  • Scorpion Stretch

DAY 24:

Warm-Up:

3 Sets:

  • 3 SA Arm KB/DB Overhead Squat @3111 (R) 3 SA Arm KB/DB Overhead Reverse Lunge (R) 3 SA Arm KB/DB Overhead Squat @3111 (L)
  • 3 SA Arm KB/DB Overhead Reverse Lunge (L)
  • 12 Burpees (no jump no clap)

Work-out:

A) Back Squat

  • 6 Sets:
  • Load barbell with a moderate weight, weight you are confident the clean up and put on your back each set and hold for 3 minutes at a time. #timeundertension
  • Every :15secs for 3 minutes perform 1 rep
  • *rest 1 minute between each working set

B) 3 Sets:

  • 6 Hang Power Snatch
  • 8 Burpees performed as fast as possible :15 secs rest
  • 40 Singles/Doubles (SPRINT)
  • *rest 3 mins between sets

DAY 25:

A) Walk/Run with weight for 40 continuous minutes.

*Hiking would be ideal here with a vest or a backpack with weight in it. Go outside and just move for 40 minutes!

DAY 26:

Warm-Up that you will not see as a warmup:

A) 50 Alt. Turkish Get Ups with DB/KB/Barbell

  • Do not rush these, make every rep clean and hit all key positions of this movement.
  • I do not care if you start standing or on your back.

B) AMRAP for 20 Minutes:

  • 250 m Run
  • 100 m Farmers Carry
  • 15 KB/DB thrusters (lighter side)

DAY 27:

Grab your watch, headphones, and head outside! AEROBIC WORK! *learn what these paces are for YOU!

  • 6 min moderate pace :60 sec walk
  • :60 sec fast pace
  • :60 sec easy pace
  • 5 min moderate pace :50 sec walk pace :50 sec fast pace
  • :50 easy pace
  • 4 min moderate pace :40 sec walk pace :40 sec fast pace
  • :40 easy pace
  • 3 min moderate pace :30 sec walk pace :30 sec fast pace
  • :30 easy pace
  • 2 min moderate pace :20 sec walk pace :20 sec fast pace
  • :20 easy pace
  • 1 min moderate pace :10 sec walk pace :10 sec fast pace
  • :10 easy pace

DAY 28:

Warm-Up:

1 time through:

  • 2:30 minute run
  • :60 rest
  • 2:30 Half kneeling Strict Press (switch arms halfway) :60 rest
  • 2:30 No push up burpees
  • :60 rest
  • 2:30 Farmers Carry

A) AMRAPS on AMRPAS…

10 minutes @85% effort:

  • 7 SA KB Push Press (R)
  • 2 Turkish Get Ups (R)
  • 7 SA KB Push Press (L)
  • 2 Turkish Get Ups (L)
  • 3 minutes rest

10 minutes @85% effort:

  • 5 SA Front Rack Squats (R) *:02 pause in the bottom of ALL squats 5 SA Front Rack Squats (L)
  • 15 Russian KBS
  • 50 Singles/Doubles
  • *You should be able to stay moving. Never reach the breaking point, steady through each AMRAP.

DAY 29:

A) Active Recovery “Ish” Day 10 minutes of burpees

  • *every 2 mins perform a :20sec nose-to-wall handstand hold
  • 15 minutes of body-weight step ups
  • *every 3 minutes perform :20 side plank per side
  • 10 minutes of jumping jacks
  • *every 2 minutes stop to perform a :20 superman hold
  • *All of this should be done at an easy effort. Get the blood flowing and the heart rate up slightly.

DAY 30:

“CHIEF COVID-19”

Six 3:10 – minute AMRAPS in 24 Minutes:

AMRAP in 3:10 Minutes:

  • 3 Power Snatch
  • 7 Push Ups
  • 10 Air Squats
  • *1 minute rest REPEAT

DAY 31:

“14 Days of Rona”

  • 7 Rounds:
  • 19 Wall Balls
  • 9 DB Clean & Jerks
  • 19 Box Jumps
  • 19 DB Snatches
  • 19 Burpees