Is it Wednesday already? Good grief! Well, just to give my fellow Renegades an update, I have tweaked my training. I have had to divide the workouts so I can get in and out of the gym in 1 to 1 1/2 hours. So I’ve been doing the weight workouts, weighted GPP and rope warmups on Mon, Wed, Fri and doing the sprints, bodyweight GPP and medicine ball work on Tues and Thurs. This seems to be working much better for me.
This does mean that I am missing one “upper body” weight training session each week, but that’s not a problem. I’m still doing the other sessions. I’m still making good progress and have the energy to go full tilt through the sessions. I’ll keep you posted. I’m getting leaner, faster and stronger. So it’s all good.
Todays session - Sprints, 60 yds 2 repeats, 30yds 2 repeats, 45 yds 2 repeats, 15 yds 2 repeats, perform each sprint @ 100% with slow jog back// KBell work in a circuit with 60 seconds between sets and in a circuit fashion, 2 hand kettle bell swings x 25, extended Clean x 3, one hand swing x 25 (perform 5 sets total)// Rope skip: 3, 6 minute rounds between rounds perform 15 burpees // Snatch 4 sets x 3 reps (heavy 90 seconds rest), Med ball scoop throw forward x 3 Med ball scoop throw backwards x 3 (perform med ball in circuit - 3 sets, 45 seconds between sets), Lunges 3 sets x 3 (heavy), Commando chins 3 sets x 6-8, Glute Ham Raise 3 sets x 10, Wheelbarrow or Farmers walk - 20 minutes, Barbell curls 3 sets x 16, Chinee’s 30/30 5 minutes // Riley - add slow 20 minute jog after full recovery from training session //Have fun - In faith, Coach Davies
Coach, is that correct about the snatches (4x3)? Or is it supposed to be cleans for today’s session? Also, I think that next week (Monday), we should start a new thread with the training programs, as this post is getting very long! Whatcha think?
Commando chins - grasp you hands together over a bar and pull up to the bar touches your traps. Alternate sides per rep. Extended work on a kettlebell means standing on boxes to increase range of motion. In faith, Coach Davies
Thanks for the explanation Coach. You have any
good stories to share with us about the training your doing with the college football
teams? It’s obvious you’re real busy now, but I
for one miss your posts.
Nate Dogg-good idea about a new thread. I was
thinking that as well.
Fridays’s workout: Sprints are performed @ 75% output and are divided into 5 sets with 30 seconds rest between each set. Within each set you will perform 3 sprints, which are separated by 25 yard walks. A 110x2 means you run 110 yards back and forth. SET 1: 110,110,110 SET 2 110, 110 X 2, 110 SET 3 110X2,110,110X2 SET 4 same as set 2 SET 5 same as set 1 // Kbell 2 hand swing x 25, Jerk x 5, 1 hand swing x 25, perform 5 sets with 45 second intervals// ROPE WORK: 5, 3 minute rounds all with 60 pushups / GPP jumping jacks, cross-over pushups, chinees – 30 seconds each x 8 sets //Weight room: Keg (or Dumbell) floor press 5 x 3 (fill keg with enough water that it is VERY heavy), Int/Ext rotation 3 x 15, Plate raise 3 x 15, Tricep ext 4 x 5-7, Dips 3 sets x 5 (heavy weighted)//Sled or truck push 10 minutes of constant pushing with arms extended, rest 5 minutes and repeat//For those needed extra distance work, 15 minutes run at modest pace, stretch 5 minutes and repeat// In faith, Coach Davies