Instead of my planned strength and conditioning workout today, I hit the new PT training area at my gym and hit the power bands for an intense circuit with my sometimes-training-partner Mark Boddington. Mark is responsible for turning me on to a variety of wonderful new systems of training, and I have been able to reciprocate, although perhaps not to the same extent. Mark has also helped out with me landing my first real job in the fitness industry, working as an exercise instructor (and exercise trainer in December) at the local YMCA - a great start and foot-in-the-door! Thanks Mark!
Warm-up
15 minute brisk walk to the gym.
5 minutes light kettle bell (8kg) complex.
2 minute joint mobilization (especially scapulae, elbows, hips, neck and wrists).
2 minutes dynamic stretching.
Power band circuit - band anchored to wall for sprints
1st set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 5.
2nd set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 2 reps.
3rd set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 1 rep.
Functional superset
3 sets
Cable push at 27.5kg x 10 reps per side.
Cable pull at 27.5kg x 10 reps per side.
Eccentric chin-ups x 6.
Core
2 sets
Bicycle crunches x 20 reps.
Warm-down
Static stretching for 10 minutes.
15 minutes brisk walk home.
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