ROD 110812

Thursday, 08Nov12

 

8pm

 

 

 

This is a 35 second MAX work / 15 second rest for four rounds with 2 minute rest period after 2 rounds.

 

  • Row MAX distance
  • MAX Single jump rope rotations
  • MAX Sit-ups
  • MAX Burpees
  • MAX DB Hang squat cleans (30/20)

If you  aren’t meeting or surpassing your aerobic (cardio) and anaerobic (strength)  threshold then your not working hard enough!

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8pm

 

 

 

 

 

 

 

 

 

Any other boxing class pale’s by comparison to ours! 

ENOUGH SAID!

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Sent to us by Ally… NLP training translated into real life situations helping others: KB swings=throwing trash up and into dumpsters, push press=lifting up furniture to get it out of basements, pushing the sled=pushing furniture and other heavy appliances up steps, box jumps=jumping onto high piles to pull up trash from those below, sumo high pulls=lifting heavy trash bags and walking to sanitation trucks, clean and press=lifting furniture out of basements, bent over rows=starting a generator, and last but not least BURPEES=the endurance to get it all done while helping others.

Thanks Ally it’s so true.

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Here’s Juan’s personal workout for today…

  • Start off  with deficit Hex-bar Dead-lifts = with a 35 lb plate below the feet using straight hex handles-not raised handles.  Go for 85% of your max for 3 sets of 6 reps. i.e. if you lift 100 lbs then rep with 85 lbs.
  • Weighted (vest) Horizontal Reclines feet on box 10 reps for 3 sets
  • DB Single leg squats (foot on bench) 50 lbs in each hand 6 reps for 3 sets- make sure you squat well below parallel
  • Bench Press 85% of max 10 reps for 3 sets (use proper form) lower back arched press down on feet and glutes fired up
  • DB Seated Shoulder Press (strict & heavy) 6 reps for 3 sets

Make sure your resting at least 2 minutes between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps. If you can do 7 or 5 reps maybe it’s OK but no more or no less.

 

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