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Wellness Wednesday VI

Hello everyone!

Sorry I didn't post last weeks wellness wednesday :/

Anyways, thank you for stopping by. This weeks workout will be good for people with a limited amount of time.

First we will start with 5-10 minutes of foam rolling. If you need some tips/tricks for the foam roller check out this page https://www.youtube.com/user/sanfranciscocrossfit. Kelly Starret is pretty much an idol to all mobility trainers out there. He has revolutionized the way people think about human movement and athletic performance. If you find him interesting check out his book Becoming a Supple Leopard. 

This workout will consist of three movements. It will be a total of 10 rounds. The exercises are listed below.

  • Jump Rope
  • Push-Ups
  • Dumbbell Snatch

For the jump ropes you will do 100 reps, push-ups 10 reps, and 10 reps for the dumbbell snatch.

I completed this workout in 14:16. If you can beat my time I will send you something special :)

Here is an example of what 1 round will look like:

  • Jump ropes 100
  • Push-ups 10
  • Dumbbell snatch 10

Remember, if you are having a hard time with completing the first set you can always adjust the reps but do not cheat yourself!

That wraps up today's workout. Thank you for stopping by and I will see you next week!!

 

Christian

 

Wellness Wednesday V

Welcome back!

I hope you all enjoyed the workout from last week. If you didnt get a chance to check it out here is the link. Wellness Wednesday IV

Todays workout will help prevent some of the soreness that comes with doing heavy squats or deadlifts.

As usual, we will start with some foam rolling. 5-10 min

This workout will be for time, so do your best and push yourself! Lets begin!

All three of these workouts will be a super-set, which means you will do the next workout without taking break in between. 

If you do not have a jump rope/are not coordinated you can jump in place.

Jump rope 10 sets of 100

After completing one set of jump ropes go right into the hand stand push-ups. I lean my feat against the wall to help with balancing. If you cant do a hand stand pushup, you can modify with normal push-ups.

Hand stand push-ups (HSP) 10 sets of 10

Once you have done a set of HSP hustle over to the pull-up bar and do pull-ups/chin-ups. 

For the pull-ups and chin-ups you will touch your chest to the bar and fully lockout at the bottom. If you want you can alternate between pull-ups and chin-ups.

Pull-ups/Chin-ups 10 sets of 5-10

So here is what your workout will look like.

  • Jump rope 100
  • HSP 10
  • Pull-ups 10
  • Jump rope 100
  • HSP 10
  • Chin-ups 10
  • Jump rope 100
  • HSP 10
  • Pull-ups 10
  • Jump rope 100   
  • HSP 10
  • Pull-ups 10
  • Jump rope 100
  • HSP 10
  • Chin-ups 10
  • Jump rope 100
  • HSP 10
  • Pull-ups 10
  • Jump rope 100
  • HSP 10
  • Chin-ups 10
  • Jump rope 100
  • HSP 10
  • Pull-ups 10
  • Jump rope 100
  • HSP 10
  • Chin-ups 10
  • Jump rope 100
  • HSP 10
  • Pull-ups 10

Good job!! If you are able to complete this in 10-15 minutes then you are a beast!!

I hope you enjoy this weeks workout! 

 

Christian

 

 

 

Wellness Wednesday III

Hello again!

I hope everyone isn’t too sore from last week’s workout! If you didn’t get a chance to read about it, feel free to click the link below to catch up.

Wellness Wednesday II Post

This week’s workout will be focusing on chest and tricep's.

Once again I will highly recommend for you to foam roll prior to working out. If you don’t have a foam roller you can pick one up for about $25-$50. I recommend the TriggerPoint foam roller, if you are new to foam rolling I would start with one of the soft roller's. Or you can just go big and get the densest roller, your choice. Here is the link to the one I use. Click here for the link

Let's get started with the warmup!

Pushups 3 set's of 10

  • 10 pushup's
  • 10 pushup's
  • 10 pushup's

After I complete the pushup's, I will get on the flat bench and bench the olympic bar 100 time's.

Bench 4 sets of 10-12 rep's at 135lb's

  • 10 x 135lb's
  • 12 x 135lb's
  • 12 x 135lb's
  • 12 x 135lb's

Next, I will slowly work up to 2 plates on each side (225lb's).

Bench 4 sets

  • 10 x 135lb's
  • 8 x 185lb's 
  • 6 x 205lb's
  • 4 x 225lb's

Your pec's should be burning right now!!

Now, go grab some dumbbell's that you think you can bench. (I use 45-55lb's for this)

This workout is called dumbbell floor press. Lay on the ground and bring your knees up so they are bent. If you would like to see a quick tutorial on this click the link here.

Dumbbell Floor Press, 4 set's of 10-12 rep's

  • 10 x 55lb's
  • 12 x 55lb's
  • 12 x 55lb's
  • 12 x 55lb's

Now, its time to work on the triceps.

This workout is something that I really enjoy but, just a warning, its really difficult.

Weighted Pushup's (requires partner for heavier weight)

I start off with a 45lb plate on my back and work up to two 45lb plate's.

  • 10 rep's with a 45
  • 10 rep's with a 45+25
  • 10 rep's with a 45 +35
  • 10 rep's with a 45+45

If you want some extra credit you can work back down the weight's to what you started with.

Dips 4 set's (weight belt optional)

  • 10 dip's body weight
  • 10 x 25lb's
  • 10 x 35lb's
  • 10 x 45lb's

Good job, we are almost done!

Your tricep's feel pretty beat up after all of that but, if you are looking for some extra definition you can do Tricep Extension's and super set with Single Arm Tricep Extension's. I only go up to about 20lb's on this one to use up the little energy I have left. Try not to take a break in between sets.

Tricep Extension's with the Rope Attachment 10 Set's of 20 (Superset with Single Arm Extension)

  • 20 x 20lb's 
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's

Single Arm Extension 10 Set's of 20 (20 rep's per arm)

  • 20 left 20 right
  • 20 left 20 right
  • 20 right 20 left
  • 20 right 20 left
  • 20 left 20 right
  • 20 left 20 right
  • 20 right 20 left
  • 20 right 20 left
  • 20 left 20 right
  • 20 left 20 right

You are a beast for making it through this workout!! 

If you would like any other workouts to be featured please send me an email and I will create a workout for you!

Feel free to share this post with your friend's and family :)

Thank you

Christian

Kaiser Pass

Hello,

Here are some of the photos I took while we were out in the back country of Kaiser Pass.

Feel free to comment and share :)

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