21-15-9 For time.
Choose a weight for the Deadlift that will let you keep proper form. This is meant to be a short fast and hard workout. DO NOT let your form suffer. Go as hard as you can without compromising your form. If you have to break up the sets in order maintain form that is okay. Don't go so heavy that you forced to take 20 minutes to do the workout. Aim for 15 minutes or less based on ability.
Thursday, May 12, 2011
Friday, May 6, 2011
DIY Gear.
Working out at home does not mean you have to a bunch of expensive work out equipment.
I made 2 medicine balls for about $20.
2x rubber basket balls (on sale of course.)
1x bag of play sand.
Cut a hole in the basketball use a funnel to add sand weigh the ball on a reliable scale until you reach the desired weight. I have 1x 10lb's and 1x20lb's. Used ABS cement to liberally cover the the hole. These do not bounce, and will eventually require repair but for 30 lbs of med balls in the store you looking at about $100. Take your pick.
A simple Google or Bing search will result in countless methods for making all kinds of workout gear.
I made 2 medicine balls for about $20.
2x rubber basket balls (on sale of course.)
1x bag of play sand.
Cut a hole in the basketball use a funnel to add sand weigh the ball on a reliable scale until you reach the desired weight. I have 1x 10lb's and 1x20lb's. Used ABS cement to liberally cover the the hole. These do not bounce, and will eventually require repair but for 30 lbs of med balls in the store you looking at about $100. Take your pick.
A simple Google or Bing search will result in countless methods for making all kinds of workout gear.
Weighted Pullups
5-5-3-3-1-1
Rest as needed between sets. Pick a weight you can do for 5 reps, for beginners this may be no weight at all, thats fine. Add weight for the subsequent sets. It is okay to fail and miss the last rep BUT DON'T GO DOWN WITHOUT A FIGHT! Weight can be added using a belt designed for it, holding a dumbell in your feet or wearing a weight vest. The all give a slightly different feel and should all be tried at some time but this is not crucial at this time. Don't do negatives.
Rest as needed between sets. Pick a weight you can do for 5 reps, for beginners this may be no weight at all, thats fine. Add weight for the subsequent sets. It is okay to fail and miss the last rep BUT DON'T GO DOWN WITHOUT A FIGHT! Weight can be added using a belt designed for it, holding a dumbell in your feet or wearing a weight vest. The all give a slightly different feel and should all be tried at some time but this is not crucial at this time. Don't do negatives.
Sprints and Pushups
4 Rounds For Time:
400m sprints
25 pushups.
If you haven't already done so begin practicing Deadlifts during your warm up. It can be during the cool down but fatigue is more likely to cause to poor form at this time. Begin with a broom stick, piece of pvc or Barbell. IOf you are new to the deadlift don't start adding weight right away wait till you are comfortable with it.
400m sprints
25 pushups.
If you haven't already done so begin practicing Deadlifts during your warm up. It can be during the cool down but fatigue is more likely to cause to poor form at this time. Begin with a broom stick, piece of pvc or Barbell. IOf you are new to the deadlift don't start adding weight right away wait till you are comfortable with it.
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