Posts Tagged ‘burpees’
Don’t be a afraid of the deload!
I’m pretty busted up this morning.
Yesterday was then end to three hard weeks of training.
Next week will definitely be a deload week.
As I’ve talked about before, rest and recovery are just as important as your training. I’m actually feeling pretty good mentally and physically and don’t feel like I really need a deload week.
However, I have the long term, big picture in mind. I know that taking next week to deload will serve me much better, helping to reach my current training goals.
Many think that going full bore all the time with their training is the only way to reach goals and that anything less doesn’t do you any good. This couldn’t be further from the truth. If you go all out, all the time, you’ll burn yourself out and possibly regress.
My deload training won’t be “easy” but it will allow my joints to rest and be prepared for the next hard cycle.
Don’t be afraid of the deload!
Get Strong(er) Wk 3 – Day 4
1 – Deadlift 5×3
2 – Zercher Squat 5×5
Conditioning
4 sets of 8rds (20/10 – work/rest) alternating burpees and sledge hammer swings.
Quick but deadly – Get Strong(er) Week 2 – Day 4
Today’s training session was quick but deadly.
I didn’t have a ton of time so I had to push the pace this morning.
I’m never one for taking my time when I train. I believe in attacking the iron and getting IT before IT gets you! Although there are times when a little more rest is needed between sets.
Don’t worry you’ll know when your body is telling you to REALLY slow down and when you’re just being a CANDY A**!
Check out today’s session and a little Friday training music.
1 – Deadlift 5×2
2 – Zercher Squat 5×5
Conditioning
3a – Sledge Swings
3b – Burpees
I set up my gymboss timer for 8rds of 20/10 intervals and rocked four sets. I rested about 1 minute between sets.
Like I said, this one was quick but deadly!
Enjoy!
Full Body Training Log: Wk 7 – Day 2
There was lot of heavy pushing today. My bench still isn’t great but it’s improving nonetheless. The bench isn’t even one of my favorite lifts but I believe in working at the lifts you don’t perform very well. Whether it’s the bench(for me), olympic lifts, pullups, or conditioning, you must practice them. Get better at the lifts with which you struggle. It will spur new muscle growth not to mention getting your numbers up!
Full Body Training Log: Wk 7 – Day 3
1 – Bench 5×4,4,3,2,2
2a – Military Press 3×4
2b – 1 arm DB Row 3x25ea.
3a – BB Walking Lunge 3x16ea.
3b – Weighted Ring Dips 3×10,10,9
3c – Burpees 3×10
Enjoy!
If you’re following along I’d love to get your feedback and comments.
Keep getting after it!
Full Body Training Log Wk 1 – Day 2
Day 2 of this cycle is a max push day. I was still pretty tight from Day 1 but my overall recovery was pretty good. Yesterday I hit some GPP, with 10 hills sprints then 20/10 tabatas with the thick rope and sledge hammer, then tons of foam rolling Here is what I did today.
1a – Bench Press 5×5
1b – Weighted Squat Jumps 5×10
2a – Military Press 3×8, 7, 5
2b – 1 arm DB Row 3x15ea
3a – Weighted Ring Dips 3×8
3b – Barbell Walking Lunge 3×20
3c – Full Burpees 3×10
I felt pretty good after this one. As I got going, I became less tight and the intensity picked up big time.
As always, I’d love to get hear your comments and feedback.
Fat Burning “Cardio”
Every Sunday morning I like to get up before the family starts stirring and get in a little fat burning “cardio.” You might wonder why I put cardio in quotations. My favorite type of “cardio” is a little bit different than the low intensity 45 minute steady pace cardio sessions you see in most commercial gyms. “Cardio” for me is all about high intensity, fat incinerating, muscle sparing, conditioning sessions.
My street is one long hill and every Sunday morning I go out in front of my house and get it on. This morning I performed two hill sprints between manholes (about 50yds) then knocked out 10 burpees. I performed 10 rounds as quickly as possible and by the end my quads and hamstrings, and lungs were on fire.
I may be crazy but I love that hill in front of my house. I presents so many possibilities and all it takes is about 20-30 minutes of hard work! Below are some of my favorite “cardio” sessions that I do right out in the street or that you could do at any park or playground.
- Max sprints performed in 20 minutes
- 2 sprints + 10 burpees for 10 rounds
- 2 sprints + 10 burpees + 20 sledgehammer swings (10ea. side) for max rounds in 20-3o minutes
- 2 sprints + 20 sledgehammer swings (10ea. side) + battling rope (30 sec.) for max rounds in 20-30 minutes
As you can see this fat burning “cardio” sessions involve very little equipment and can be done almost anywhere. You can perform them at the end of a lifting session or as a stand alone conditioning workout.
Give them a shot and let me know what you think. I also want to know what are some of your favorite “cardio” workouts. Just drop a comment below or hit me up through facebook or twitter.
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