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All posts for the month November, 2011

Chest-Shoulders-Biceps (0.1)[12/1]

Posted by Ross Gilling on November 30, 2011
Posted in: EdgeFIT POD. 2 comments

1.] General Warm Up

1-2 rounds of:

(100) Single Unders

(20) Kettle Front Lever

(20) Alternating Hammer Curls (20 per arm)

2.] Specific Warm Up

1-2 sets, 4 reps per movement of:

Double Rack Position

Double Racked Dip

Double Racked Dip & Chest Bump

Double Push Press

Double Overhead Land

Double Push Jerk

3.] Dynamic Strength/Power

___ sets of:

Double Push Press

Power – 5 rounds, 3-6 reps, rest 90 sec b/w rounds

Hypertrophy – 4 rounds, 8-12 reps, rest 1 min b/w rounds

Endurance – 3 rounds, 16-20 reps, 30 sec rest b/w rounds

4.] Work Capacity

___ rounds of:

Ring Dips

Chin Ups

Alternating Floor Press

Alternating Bottoms Up Cleans

Strength & Power – Weighted vest (15-20lbs), 4-5 rounds, 8 reps, rest 90 sec b/w rounds

Hypertrophy – Weighted vest (5-10lbs), 3-4 rounds, 12 reps, rest 1 min b/w rounds

Endurance – 2-3 rounds, 16 reps, 30 sec rest b/w rounds

5.] Finisher

1-3 rounds of:

(20) Towel Twisting Knees to Elbows

(20) Jackknife Sit Ups

Post questions, comments & scores…

Metabolic Conditioning (0.1)[11/30]

Posted by Ross Gilling on November 29, 2011
Posted in: EdgeFIT POD. Tagged: . 1 comment

1.] General Warm Up

1-2 rounds of:

(800m) Bike

(20) GHD Back Extensions

2.] Specific Warm Up

1-2 rounds of 40yd down & backs of:

Jog

Back Pedal

Lateral Shuffle

Carioca

Butt Kicks

High Knees

3.] Anaerobic/Aerobic Capacity

___ sets of:

Run/Sprint

Anaerobic Power – 5 sets, 100m shuttle (50m turnaround), rest 90 sec b/w sets

Anaerobic Endurance – 4 sets, 200m, rest 1 min b/w sets

Aerobic Endurance – 3 sets, 400m, 45 sec rest b/w sets

4.] Work Capacity

___ rounds for time of:

Double Unders / Single Unders (reps x3)

Overhead Swings

Air Bells

C2 Rower (calories)

Strength & Power – 4-5 rounds, 20 DU’s, 12 reps, rest 90 sec b/w rounds

Hypertrophy – 3-4 rounds, 30 DU’s, 16 reps, rest 1 min b/w rounds

Endurance – 2-3 rounds, 40 DU’s, 20 reps, 30 sec rest b/w rounds

5.] Finisher

1-3 rounds of:

(30 sec) Supine Kettle Plank

(30 sec) Kettle Side Plank (right arm)

(30 sec) Kettle Side Plank (left arm)

(30 sec) Kettle Plank

Post questions, comments & scores...

Legs-Shoulders-Triceps (0.1)[11/29]

Posted by Ross Gilling on November 28, 2011
Posted in: EdgeFIT POD. Tagged: . Leave a Comment

1.] General Warm Up

1-2 rounds of:

(200m) Elliptical / Summit

(20) Halos

(16) Split Squats

(12) Front & Side Lateral Raise

2.] Specific Warm Up

“Snatch Progression 2”

1-2 sets, 4 reps per movement of:

Single Deadlift

Single Deadlift Jump Shrug

Single Deadlift High Pull

Single Dead Muscle Snatch

Single Overhead Land (power)

Single Dead Power Snatch

Single Overhead Land (squat) (*optional)

Single Dead Squat Snatch (*optional)

3.] Dynamic Strength/Power

___ sets of:

Single Dead Power Snatches (reps per arm)

Power – 5 sets, 3-6 reps, rest 90 sec b/w sets

Hypertrophy – 4 sets, 6-12 reps, rest 1 min b/w sets

Endurance – 3 sets, 12-20 reps, 30 sec rest b/w sets

4.] Work Capacity

___ rounds of:

Double Sumo Deadlift High Pulls

Double Push Press/Jerk

Suitcase Lunges

Double French Press

Strength & Power – 4-5 rounds, 8 reps, rest 90 sec b/w rounds

Hypertrophy – 3-4 rounds, 12 reps, rest 1 min b/w rounds

Endurance – 2-3 rounds, 16 reps, 30 sec rest b/w rounds

 5.] Finisher

1-3 rounds of:

(20) Double 1 Leg Deadlifts

(16) Knees to Elbows

(12) Single Get Ups

Post questions, comments & scores…

Chest-Back-Biceps (0.1)[11/28]

Posted by Ross Gilling on November 27, 2011
Posted in: EdgeFIT POD. Tagged: . 1 comment

1.] General Warm Up

1-2 rounds of:

(200m) Run

(20) Kettle Floor Flys

(20) Ring Rows

2.] Specific Warm Up

1-2 sets, 4 reps per movement of:

“Clean Progression 3”

Double Sumo Deadlift

Double Deadlift Jump Shrugs

Double Dead Muscle Clean

Double Racked Lands (power)

Double Dead Power Clean

Double Racked Land (squat) (*optional)

Double Dead Squat Clean (*optional)

3.] Dynamic Strength/Power

___ sets of:

Double Dead Power Cleans

Power – 5 rounds, 3-6 reps, rest 90 sec b/w reps

Hypertrophy – 4 rounds, 6-12 reps, rest 1 min b/w rounds

Endurance – 3 rounds, 12-20 reps, 30 sec rest b/w rounds

4.] Work Capacity

___ rounds of:

Double Floor Press

Pull Ups

Burpees

Alternating Curls (reps per arm)

Strength & Power – Weighted vest (10-20lbs), 4-5 rounds, 8 reps, rest 90 sec b/w rounds

Hypertrophy – Weighted vest (5-10lbs)3-4 rounds, 12 reps, rest 1 min b/w rounds

Endurance – Body-weight, 2-3 rounds, 16 reps, 30 sec rest b/w rounds

5.] Finisher

20, 16 and 12 reps of:

GHD Sit Ups

GHD Reverse Hyperextensions

Post questions, comments & scores…

“Turkey Day Prep”[11/23]

Posted by Ross Gilling on November 22, 2011
Posted in: EdgeFIT POD. Tagged: . 1 comment

1.] Warm Up

3 rounds of:

(1:00) C2 Rower

(1:00) Squat Thrusts

2.] Strength/Skill

4 sets of:

(8) Single Dead Cleans + Single Front Squats + Single Press

-1 rep of each exercise = 1 total rep, perform 8 total reps per side.

3.] Work Capacity

“Turkey Day Prep”

3 rounds for time of:

(300m) Run

(20) Toes to Bar

(200m) Elliptical (backwards)

(20) Jackknife Sit Ups

(100m) Summit Trainer

(20) GHD Back Extensions 

4.] Finisher

3 rounds of:

(1:00) Single Unders

(1:00) Seated Twists

Post questions, comments and scores…

 

“Power Progression”(L2,5-8)[11/22]

Posted by Ross Gilling on November 21, 2011
Posted in: EdgeFIT POD. Tagged: , . 1 comment

1.] Warm Up

“Body-weight Warm Up”

12 reps each of:

Air Squats

Push Ups

Sit Ups

Lunges

Pull Ups

Knees to Elbows

1 Leg Deadlifts

2.] Strength/Skill

4 sets of:

(4) Strict Pull Ups (add weight if you are able)

(30 yds.) Towel Plank Walks

3.] Work Capacity

“Power Progression L2 (5-8) ”

3 rounds, 8 reps per movement for load of:

Double Floor Press

Double 1 Leg Deadlifts

Thrusters

Double Bent Rows

4.] Finisher

3 rounds of:

(16) Seated Twists

Side Plank (30 sec per side, kettle/bw)

(8/8) GHD Side Extensions

Post questions, comments & scores…

Jacko and Grant reflect on a workout well done!