Let's check it out:
***Static Hold on Pull Up Bar: 5 rounds of 60 seconds
***Suitcase Deadlift: 5 rounds of 30 seconds with 2x 55 pound dumbbells
***Half-Moon Pushup (Swinging Plank): 4 rounds of 4/side
***Box Jump: 5 sets of 12
***Dumbbel Bench Press: 12 reps at 40 pounds; 15 reps at 45 pounds; 20 reps at 25 pounds
***Dead Clean and Press: 5 sets of 11 with 35 lbs. kettlebell
***TRX Axe Chop: 5 rounds of 30 seconds/side with 30 seconds rest after second side
Thoughts:
Static Hold on Pull Up Bar: Go to the end of the pull up (when you're chin is over the bar) and hold it there. This was a lot easier said that done. Eventually I was holding myself up there for about 15-17 seconds, coming down really fast, then getting right back up there. Interesting note though; my biceps BULGED when I did this exercise.
Suitcase Deadlift: Imagine that you're picking up your bag to move through the check-in line at the airport. Then imagine the bag weighs 55 pounds. Now imagine there are two of them and you have to pick them up, only to be stopped after 2 feet. Continue this pattern for a while and you've got a pretty good idea of what I went through. You feel your butt, I'll tell you that much.
Half-Moon Pushup: A great little full-body exercise that puts an emphasis on the obliques, chest and shoulders. You simply start like you were in Child's Pose in yoga, with your knees to one side, arms stretched out straight. Then you shoot your head forward towards your hands, eventually going down into a low position push up. Finally, you push yourself back to the beginning position, making sure your knees are on the other side of your body. It's such a functional exercise that I had to throw it in here.
Ahh, doesn't that feel good?
Get low
Resting again!
Expect to see more of this bad boy.
Dumbbell Bench Press: This was meant to compliment the floor wiper, as holding a barbell in the end position is part of the movement. I decided to up the weights and reps for the first round to start taxing the chest, then dropped the weights and added more reps to stimulate the fast-twitch muscle fibers to grow in strength (fast-twitch muscle fibers are the ones in us that allow us to sprint really fast or lift very heavy weights; they also have the greatest potential for growth).
My chest was burning quite a bit by the end of this; proof that even a simple exercise can be great if used correctly.
Dead Clean and Press: They're becoming a bit easier! Finally, I seem to be finding my stride with these. Later this week I'll post photos of how to do a clean and press. Just like everything in life, the more you do something the easier it gets.
TRX Axe Chop: I got to use my TRX Rip Trainer again. This is an exercise used to help benefit functional core stability for athletes to help develop rotational power, whether that be in the hips or the shoulder. It functions by taking the bar in your arms and attaching your resistance band to a fixed point. Each resistance band simulates a different weight (the weight I was using was the equivalent to 28, the heaviest available). It's a very great device for building functional power and endurance, and a valuable tool for your collection; but for those who didn't get what I just said, think of the TRX Rip Trainer this way:
Stick with a bungee cord!
But seriously, great piece of equipment. The axe chop requires you to let the cord end begin behind you, then push it forward using that same arm. Think of it like an overhead sword strike.
I got something on the line!
I got 'em!
That's a keeper!
Want to know my thoughts about how this week went? Then check out this video! In the meantime, I've got to get ready for tomorrow's brutal workout. If you have any questions, feel free to leave them below. Until tomorrow everybody!
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