Jenn: Clockwork Squats with 15 lb. Club
Andrew: Turkish Getups with a 75 lb. Battle Bag
Chris: (not pictured) Battle Rope Slams
Jared: (not pictured) Kettlebell Full Cycle
Doing some fitness testing with the Onnit Academy.. Jenn: Clockwork Squats with 15 lb. Club Andrew: Turkish Getups with a 75 lb. Battle Bag Chris: (not pictured) Battle Rope Slams Jared: (not pictured) Kettlebell Full Cycle
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A1. KB Rack RFESS; 6-8/leg x4; Rest 60 seconds
A2. DB Seated External rotations; 6-8/arm x4; Rest 2 minutes B1. Single arm KB Bottom's up carry; 20 meters per arm x3; Rest 60 seconds B2. Seated Close Grip Cable Row; 6-8/arm x3; Rest 2 minutes C. Deadbugs; 15/side x3 sets; Rest as needed + 3 sets 60 seconds air squats 60 seconds box jumps 20" box with step down 60 seconds TRX or suspension trainer row (rings, TRX, whatever works) Rest 3 minutes - Record reps per set, all sets should have same reps A. Snatch Grip Romanian Dead Lift @30x1; 6-8x4; Rest 2 minutes
B. Cable Push/Pull @1111; 6-8x4 per side x4 sets; Rest 60 seconds between sides - VIDEO C. Turkish Get Up; 2-4 per arm x3 sets; Rest - VIDEO D. Half kneeling cable external rotations @2020; 8-10/side x3; Rest - VIDEO + 15 sets 30 seconds jog 30 seconds rest - All sets same pace and distance A1. KB Rack Squat @30x1; 6-8x4; Rest 45 seconds (16Kg)
A2. Side Lying external rotations @1111; 6-8/arm x4; Rest 75 seconds - VIDEO (5lb) B1. 1-arm DB Floor Press @1111; 8-10x3; Rest 60 seconds - light, mind the shoulder, except do this on the floor instead VIDEO (20lb) B2. Cable Rope Face Pull; 8-10x3; Rest 75 seconds - VIDEO (50lb) C1. Half kneeling cable chop @1111; 10-12/side x3; Rest 60 seconds - VIDEO (60lb) C2. TRX Y; 10-12x3; Rest 90 seconds - VIDEO 4-6 sets: 400 meter jog 60 seconds rest - Every set should be within 5 seconds or else terminate the workout I was really sore again after Monday. Shoulders are still feeling stressed. The side lying external rotation was the only move that caused me pain. I started with 10 lb. and had to move down to 5 lb. Everything else felt pretty strong. Warm Up: 5 minute row; Eric Cressey, Train Overhead exercises; 10 Yoga Push Ups
A1. (12 Kg) Kettlebell Rack RFESS in rack position; 6-8/leg x4 - VIDEO A2. (10 lb) Dumbbell Seated External Rotations; 6-8/arm x4 - VIDEO B1. Single Arm (8 Kg) Kettlebell Bottom's Up Carry; 20 meters per arm x3 - VIDEO B2. (20 lb) Dumbbell 3 Point Row; 6-8/arm x3 - VIDEO C. Dead Bugs; 10x3 sets - VIDEO 15 minute jog Everything felt great today! The hardest movement on my shoulder was the Dumbbell Seated External Rotations, especially on the way in, but it didn't cause too much pain. The bottoms up kb carry was difficult on my wrists and grip, but it didn't hurt anywhere. I am feeling pretty good considering four days in Vegas and not getting in a single work out since Thursday! Here we go! I have had persisting shoulder pain for over a year now. In attempt to heal it for long term strength I met via Skype with the awesome and super knowledgable Michael Bann of OPT (Optimum Performance Training) based in Scottsdale. Not only do I hope to heal my should er but I also hop eto conquer pull ups and continue to be in the best shape of my life, even as I turn 32 next Friday! Here is my first workout which I will be doing today. Below I will post videos and my comments on the experience. Let's do this! A. Kettlebell Goblet Squat @20x1; 20RM - 20 Rep maximum at 2 seconds down, no pause on the bottom, explode up as fast as you can and only one second on the top. If you take more than 1 second on the top then the set is terminated. B. Strict Pull Ups @30x1; Max reps - Explode up as fast as you can pulling the bar to your throat, hold for one full second, then take 3 seconds to lower yourself. No pause on the bottom. C. Powell Raise @3010; 8RM per arm - complete one arm at a time - HOW TO VIDEO D. Trap 3 Raise @3010; 8RM - HOW TO VIDEO Kettlebell Goblet Squat: I didn't max out with this weight, 16Kg. I probably could have done 10 more. Strict Pull Ups: Oh pull ups, how I love you. Got 4 good ones in before I started to loose my form. Powell Raises with 5 lb. dumbbell I definitely felt this one in my right shoulder even with a 5 lb. dumbbell. Trap 3 Raises with a 5 lb. dumbbell. All in all the workout felt good. I did the Eric Cressey train overhead prior to the lifts. My right shoulder is a bit weak in the Powell and Trap 3 Raises from the pain. I am super sore in my right shoulder today though. However I was playing with the 10 lb. mace doing 360 rotations right after this workout, so I think the soreness is definitely from that. Yep, that's my best bet!
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