Back on the Attack!

I've been so busy with my new business that I haven't worked out in months!!!  Today I got back to it with a simple yet challenging workout.  give it a try:

Warm-up: 500 jump ropes

Stretch

Warm-up set:
One arm snatches L&R: 95 lbs., 105 lbs., 115 lbs., 120 lbs.

Main set:
For time- 5 rounds of: 10 squat thrusters (95 lbs), 10 pull-ups, 20 push-ups

my time: 9:43

Supplemental set:
2x 10 candle stick pulls
a little human flag work on the stall bars.

I should have the blog re-vitalized and face-lifted by May!  I should be back in shape by then!

Have fun!  Be Safe!  Eat Well!  Fitness Is Love.

10,000 push-up challenge

That's right.  No typo.  Ten.  Freakin'. Thousand.  Push-ups.

In February I did 5000 push-ups in a little more than 4 days.  I'm still not satisfied.

I'm going to attempt to do 10,000 push-ups in one week.  Check back here for log photos and updates.

Wish me luck!

Get fit.  Fitness Is Love.

Olympic Lifts

A vast majority of the movements I employ in my workouts are exclusively body-weight, however, Olympic lifts are a major part of any functional workout program; they can also be very dangerous if you don't prepare your body properly.  Make sure you learn the correct movement before you ever attempt heavy weight:

Step 1: Proprioception

     It is very important to learn the proper movement before you start.  Practice the correct dead lift motion with light weight (the 45 lb. bar should be enough) until you practiced the movement hundreds of times.  Use a coach, a mirror, or a video camera to check your form.  Do the same with every progressive Olympic lift. 

Step 2: Strength

     Progressively increase the weight on simply lifts like dead lifts, squats, and over head squats to improve your strength and core stability. 

Step 3: Reactivity

     Move on to more powerful lifts like cleans, squat thrusters, jerks, and snatches.  Eventually you can do these motions for high repetitions

Be safe!  Have fun!  Get fit!

Love y'all!

Posting Absence

Sorry I've been out of touch for a while.  The last few months have been crazy busy.  I started my own gymnastics business!  Check it out at www.westhoustongym.com, facebook.com/westhoustongym, and on twitter @WestHoustonGym.  Anyways, I should be able to get back into a posting routine starting next week, but in the meantime here's my workout for the day:

3 times:

• 8 prayer grip pull-ups
• 10 bounding long jumps (feet together)
• 15 heel raisers
• 10 toe raisers
• 1 rope climb
• 5 dip swings to planche (parallel bars)
• 20 fast windshield wipers
• 8 body-weight rows (parallel bars)
• 4 planche push-ups to handstand
• 6 candlestick lever pulls

Wish me luck!  See y'all next week.