Workout - Friday 19/10/12

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.

Workout Thursday 27/9/12

Thursday is Killer Cardio day.  Today was a slight variation of the usual, with my training partner Mark Boddington having yesterday purchased a 2 metre power band, we implemented this awesome tool into our sprint drills.  The workout itself was an abbreviated affair, with the typical interference of work commitments, but we managed to do some interesting stuff.

Superset

4 sets

10 x 45kg squats.
10 x TRX rows.
2 x 20 metre power band sprints.

 It wasn't the vomity session that it normally is today.  We streamlined the workout to just the three exercises - having not worked with a power band before we weren't quite sure about what to expect.  Next time, when time is not at such a premium, we'll get back to some unorthodox push-ups, and other such stuff.

 

I'm the one doing the running.