Here is a preview from the Learn to Train Seminar at Elite FTS a few weeks ago. It was info packed and you shouldn't miss it if you want a bigger, safer bench!
 Some athletes bend over backwards for you This is a chapter I am going to work hard on, I promise I will try. Blogging is not that fun for me, but I am obligated to help a few people, so I will do this in an effort to provide helpful info. I am more than happy to help, but I would prefer to help in person, however, these are the cards that were dealt. I arrived in Warsaw, Poland this morning. I haven't yet slept. I had my first practice as an Eagle, it went well, but my hamstring is a little jacked up. I hope it heals fast, I strained it last weekend doing sprints on the beach. I'm positive it had something to do with binge drinking the night before at my going away celebration. Enough of the bullshit. I am going to post regular workouts for my peeps, but anyone is able to try them as well. I am not starting from the beginning of a cycle, but right where we left off when I departed the Beach. I will post regular videos of exercises and descriptions, but i have to wait til I get a gym for some of the exercises for that. Feel free to play along... 1. Muscle ups 5x3-5 -keep a deep false grip and trace your face with your thumb -beginners skip this, or keep toes on floor 2a. bench press 8-6-4-2-2-2 -beginners-5x5 2b. inverted row 4-6 x submax 3a. Handstand hold/elevated plank 4 x 60 seconds or max time, whatever comes first 3b. Farmers carry 4 x max distance, 1.5x bodyweight, or whatever you can handle. AMRAP 10 minutes (as many rounds as possible) - 6 toes to bar/leg lifts - 8 box jumps 24" (or lower, or higher, whatev's) - 10 swings (32/24/16kg)  1.) KB clean and push press 12-10-8-6 -increase weight, use DB's if necessary 2a.) Bench Press 4x1-1-1 2b.) Face pulls + scarecrows 4x8-10 -use rings or suspension trainer 3a.) Ring pushups x minimum 80 total reps in as few sets as possible 3b.) Pullups x minimum 80 total reps in as few sets as possible -after every broken set, switch exercises -if you do a set of 30, then 22, then 18, for a total of 70, don't just do 10 more and quit, give it your best effort on your last set and every set 3-5 rounds 4a.) Double Unders x 30 seconds - rest 30 seconds 4b.) KB Swings x 30 seconds - rest 30 seconds 4c.) Burpees x 30 seconds - rest 30 seconds Count total reps of each Don't forget our kettlebell and bodyweight workshop is coming up on the 6th of November! Get on board! E-mail me today!!  Front squat  Kyle Maynard, No Excuses 1.) KB clean and push press 4x6 2a.) Bench Press 6x4 2b.) Band pull aparts 6x15 3a.) Ring pushups 3 x max -if getting at least 15, add weight with chains, vest, bands, or strap 3b.) Recline rows 3 x max -if getting at least 15, elevate feet, add weight -if getting less than 10 on either exercise, add a set or two (or three) Rest 5 minutes, then with a pair of DB's or KB's, or a BB, that totals 1/2 bodyweight, perform 8 rounds with 30 seconds rest after each round 8 Deadlifts 8 Hang Power Cleans 8 Front Squat + Push Press (Thrusters)  I'm out here in Jersey with a bunch of hungry up-and-coming strength and fitness professionals at the HTKA seminar. Having a great time and learning a ton of KICK ASS info to help enhance my training business and lifestyle. Hopefully we can all benefit. Along with all these hungry young badasses, we have a few asskickers as well, Paul Reddick and Zac Even-Esh are phenomenal hosts, Elliott Hulse will be presenting tomorrow, which I am super pumped up about, Mike Stehle, Pamela MacElree, Chris Reed, and several others traveled from near and far for this incredible event. In between sessions, I got called out to have a push up contest in the middle of the room against a strength coach from Australia. Who can do the most pushups in one minute without stopping? I went first and got 50 with Pam and Mike keeping count making sure all reps were honest. Young Lachlan went second and the lanky chap got a few more, bastard. Aussie wins this round. Let me throw a quick workout up here before I run out of time. 1.) KB clean and push press 5x5 2a.) Bench Press 5x5 2b.) Band pull aparts 5x15-20 3a.) Ring pushups 3 x max -if getting at least 15, add weight with chains, vest, bands, or strap 3b.) Recline rows 3 x max -if getting at least 15, elevate feet, add weight -if getting less than 10 on either exercise, add a set or two (or three) Rest 5 minutes, then with a pair of DB's that total 1/2 bodyweight, perform every minute on the minute for 7 minutes: 7 Deadlifts 7 Hang Power Cleans 7 Front Squat + Push Press (Thrusters) I'm at the Jersey Shore, GTL!  We started today with thick bar clean and jerks. Honestly, it's one of the top five ways to start a man's day. The only thing better in Frank's opinion, (Frank is the tall, gangly fella who makes fart noises in the video frequently) would be to start the day be drawing an unusually large penis on the whiteboard for everyones viewing pleasure. But he trains for something else:) Not that there's anything wrong with that... Back to the training. After that, repetition effort bench pressing followed by repetition effort pullups. Talk about upper body pump! I gots my swole on, big time. Finally, we got out the farmers bars for some carry's for distance. Simple day, hard work, good times. 1.) Thick bar clean & jerk 10x1 2a.) Bench press bodyweight 3-5 x max reps 2b.) Pullups 3-5 x max reps 3.) Farmer's carries 3-5 x max distance -we used a moderate 155lbs on each handle, as we are trying to increase conditioning a little more, bigger weight to come. We all want to be the first to carry 315 per hand! Enjoy the video, I know not all of the lifts have perfect form, that's why we watch, coach, correct and continue. It's when you don't know the faults, or worse, ignore the fault's and fail to correct them that present's a problem. Train to win, Matt  Treadmill sprints will destroy you, period. Turn off tread, attach yourself to fixed object, and run hard for prescribed time, ouch! 1.) Power Clean & Jerk -work up to a heavy single, then drop 15% and do 3-5 more 2A.) Bench Press Bodyweight x max reps x 3-5 sets 2B.) Pullups 3-5 sets x max reps 3.) Deadlift 3x3 4.) Farmers Carries 5 x 150' 1.) Power Clean -work up to a heavy single, then drop 10-20% and do 3 more 2A.) Bench Press Bodyweight x max reps x 3-5 sets 2B.) Pullups 3-5 sets x max reps 3.) Farmers Carries 5 x 150' Below is an unrelated video, but it is certainly a great full body exercise, or lower body finisher for the strong. | ArchivesMay 2012 CategoriesAll |
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