Archive for the ‘high intensity’ Category
Thursday, February 4th, 2010
Oh, poor David. Poor poor David.
This guy, I have to tell you, stuck out what had to have been the toughest hour to knock on his door in a long time. And you know what? He kicked its ass. Hardcore.
Now, next time he hits this workout (see below) he’s going to blow it out of the water. His times are going to drop like a rock and his reps are going to shoot through the roof. The point is he kept moving, pressing forward.
One of the big problems many of the athletes I run into have is that they’re way to willing to allow themselves to hit their lactic threshold (the wall) and just stop. If you keep stopping when you hit the wall, you’re never going to progress. You’ve got to intentionally hit that wall, dig yourself in and get set for the long slog that’s going to drag you through it. By progressively pushing that envelope further and further, we grow.
David’s determined to grow. He clawed through. Awesome job. I’ll see everybody (and anybody that wants to come) next Wednesday, 8pm, here at West River.
The workout.
4 rounds
.25mi sprint
20 burpees
burpees decrease by 5 each rnd
Tabata (20 sec work/to sec rest) 8 times each movement before moving on to the next.
Kettlebell High (overhead) swing
Body Weight Squats
Kettlebell jerk right arm
Kettlebell jerk left arm
Body weight row
Posted in boot camp, burpees, functional training, high intensity, jt, kettlebells, netterville, new york, personal training, squats, upper west side | No Comments »
Tuesday, October 6th, 2009
4 rounds of the following
500m row
10 pullups
400m sprint
20 pushups
If you don’t have a rowing machine, substitute in 50 SumoDeadliftHighPulls at 45# for men and 30# for women. If you need to sub in assisted pullups, then do it, but only enough to just get through. Unlike some of the other workouts, this one is all about speed. I’m looking for an all out sprint for the entire time. Record your time and any accommodations you have to make.
Now MOVE!
Posted in complex, fitness, high intensity, jt, netterville, training, week, workout | No Comments »
Tuesday, September 29th, 2009
Welcome back. Miss me?
Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Posted in athletic performance, fitness, high intensity, high pull, jt, man makers, netterville, new york, partner, personal training, strength, SumoDeadliftHighPull, technique, thrusters, training, workout | No Comments »
Tuesday, September 15th, 2009
4 rounds of the following
10 pullups (pulldowns or modified as needed)
20 ball slams (suggested 20# for intermediate men and 12# for intermediate women)
30 16″ to 24″ box jumps
40 Pushups
50 Air Squats
Mark time and loads.
Use caution and work to your own ability!
Posted in athletic performance, ball slam, fitness, functional training, high intensity, high pull, jt, kettlebell, netterville, new york, partner, personal training, strength, technique, training, workout | No Comments »
Tuesday, September 8th, 2009
If you’ve been able to work up to it by now, substitute in the kbs with a clean and jerk on the man makers. If not, just use the dbs as you normally would. In either case, these do include the front squat with each one. Refer to last week’s video demo for reference.
20 minutes max rounds
3 Man makers w/front squat
6 Pullups (modified as necessary)
9 ball slams
Record number of rounds, load and type of load used on the makers.
Posted in athletic performance, fitness, functional training, high intensity, high pull, jt, kettlebell, man makers, netterville, new york, partner, personal training, strength, technique, training, workout | No Comments »
Sunday, September 6th, 2009
What would you normally expect to see as a rep count on an exercise in your average workout day? 15 reps over 3 sets? Maybe 20 over 4?
What happens when you take that number and blow it up? What happens when that number hits 50? 100? 200? More? We don’t live in a world where every demand comes at you in neatly tied bunches of 10 or 15. It’s similar to my point about loading with water or sand. The loads our world throws at us are very rarely evenly loaded with a nice convenient ergonomically pleasing grip. We get what we get and it rarely shows up right at our 10 repetition max.
We regularly explore the higher regions of rep counts in my clients’ programs. So this isn’t anything really new to them. However, a couple of weeks ago we set some seriously high goals, in the hundreds, on some very difficult movements. I wanted to take these particular folks on a journey.
What happens when you’re standing at the base of a sheer rock face, there’s no way back and you have to get to the other side? The path of least resistance becomes straight up. Where do you go mentally? Do you tell yourself it can’t be done? Do you defeat yourself immediately? Do you jump in, hoping for the best, and live, mired in self doubt, asking yourself if it’s worth it at somewhere around the 217th rep?
Or do you find that place of trust and faith? Do you find that place of inner strength and resolve that doesn’t give you any option other than success? Given time and determination, you will finish. It’s a test. In the case I mentioned above, it was a place we needed to go. Self doubt and darkness overshadowed the faith in one’s own ability and conditioning. The goal was to push through as a group, to encourage each other through some of the most difficult and demanding training they’d ever seen in order that they would lead each other to the well of self confidence and faith deep inside. I don’t mean to sound like a cult leader here or anything. Our daily grind often times doesn’t seem to foster a sense of faith in one’s ability to out perform expectation, so we forget it’s there. We just have to dig down and find it.
You know what? They did it. They found it.
I’d put that same challenge out to you. When was the last time you seriously tested yourself? When was the last time you set out a task that lies on the very cusp of your ability and just went for it? When was the last time you searched and scratched your way forward until you finally found that well?
Stop in one Thursday. Tap into your well.
Posted in athletes, boot camp, class, fitness, functional, group, high intensity, jt, netterville, personal training, Thursday Blowout, training | No Comments »
Tuesday, August 25th, 2009
Refer to video archive for reference
50 Wallball
10 High Pulls
40 Wallball
20 High Pull
30 Wallball
30 High Pull
20 Wallball
40 High Pull
10 Wallball
50 High Pull
Keep in mind the fundamental difference in the hip movement of these two exercises. High pull is based more on the deadlift, so the hip moved back and forth in space to create power. Wallballs are essentially a progression of a squat, with a very pronounced vertical component to the hip’s path.
Choosing load: On a scale of 1 to 10, you should be lifting at a 7 or 8. Go at your own pace. Be honest about your ability and scale the loads to your ability.
Loads: _____ _______
Time: _____
Posted in athletic performance, fitness, functional training, high intensity, high pull, jt, kettlebell, netterville, new york, partner, personal training, strength, technique, training, wallball, workout | No Comments »
Tuesday, August 18th, 2009
Use the video archive for reference. Work to your capacity and be safe.
100 SumoDeadliftHighPull
10 Deck Squat Ball Slam
75 SDHP
20 Deck Squat Ball Slam
50 SDHP
30 Deck Squat Ball Slam
25 SDHP
40 Deck Squat Ball Slam
Yes, you can hate me in the morning. Suggested loads, intermediate women begin at 30# for SDHP & 10# MB. Intermediate men might want to look at 45# for SDHP and 15# MB. Listen to your body and be honest. Mark loads and time.
Posted in athletic performance, exercise, fitness, functional training, high intensity, jt, kettlebell, MB, medicine ball, netterville, new york, personal training, squat, strength, technique, training, workout | No Comments »
Tuesday, August 11th, 2009
50 Seconds of work / 10 seconds of rest & transition to the next movement. 5 complete circuits. Mark time and loads.
Deck Squat/ballslam ____ ____ ____ ____ ____
Pullups ____ ____ ____ ____ ____
Wallball ____ ____ ____ ____ ____
SumoDeadliftHighPull ____ ____ ____ ____ ____
Posted in athletic performance, exercise, fitness, functional training, high intensity, jt, kettlebell, netterville, new york, over head, personal training, squat, strength, technique, training, workout | No Comments »
