RSR Programming - 4/26-6/4/2010

My next training block will be centered on training the deadlift and press as my core strength lifts. Flexibility and mobility will be of a major consideration as well. Note that each day will include 15 minutes of joint mobility exercise, while thursdays will focus on flexibility and mobility exclusively.

If you have interest in this program you can contact me directly at sportfuse@yahoo.com

RSR programming for the Deadlift April 26 through June 4, 2010. I am providing exercises that may make an appearance on the given days listed.

Monday, Wednesday, and Friday
1. Deadlift
2. Kettlebell Press/Pull Up ladder combos
3. Kettlebell Bottoms Up Press/SOTTS Press/Large Stone Press
4. Farmers Walk/Overhead Lockout 2 Kettlebell Swing
5. Tire Flipping

Tuesday
1. TGU's/WindMills/Kettlebell Overhead Squat/Cossack - light work
2. Circuit Conditioning - High Intensity; Sledge, Slam Ball, Med Balls, Sandbags
3. Bodyweight basics
4. Kettlebell Circuits incorporation the Snatch

Thursday
1. Joint Mibility
2. Flexibility

Saturday
1. Rower/Jump Rope Circuit Conditioning
2. Kettlebell Conditioning

Sunday - OFF

What's next??

6 years of marriage celebrated this week. I am a very lucky hombre.

Update on my personal goals....

My Scale Back Alabama was successful, dropping 10 pounds in 10 weeks. During this time my Deadlift increased 20 pounds and my 1 arm press increased, pressing the Bulldog 4 times consecutively compared to 2, which puts me back where I was when my body mass was up 9 kilo's (20 pounds) from what it is today. Current body weight is 85 kg (186 lbs.)


Overall the 28 workout plan was very successful. I will entertain 1 week of casual conditioning before the next program begins.....this one will be a 6 week strength monster.


I will post the outline of exercises this week.

Friday, April 16, 2010 (Workout 28 or 28)

Warm Up

1-RM Deadlift or 3-RM Deadlift (estimate 1-RM)

Thursday, April 15, 2010

Resting today for 1-RM max tomorrow. I am real excited for what lies ahead in the 6 week RSR programming. This stretch will run from April 26 through June 4.

Scale Back Alabama deadline for post weigh in is this Friday, the 16th. Participants can weigh in anytime this week in the presence of a supervisor for their team.

I will be posting information regarding our newest health challenge. It will begin May 3 and end May 31.

Continue to visit this blog for updates on the next workout Mesocycle and our healthy eating challenge (hint).

Wednesday, April 14, 2010 (Workout 27 of 28)

Warm Up

DeadLift 3 X 3 @ 70%

Joint Mobility, FMS, and Yoga

Tuesday, April 13, 2010 (Workout 26 of 28)

1. Warm Up
2. 5 minute Snatch Test
3. 1 arm Swing/1 Arm High Pull 5 X 10/10 each; alternate exercises X 10 minutes
4. Farmers Walk/OHLW 3 X 1 minute each (break 30 seconds between movements)

Monday, 4/12/10 (workout 25 of 28)

Time to taper. The 4 weeks of INTENSE workouts are completed. Now we taper to 5 days this week, taking Thursday off and maxing deadlift on Friday.

1. Warm Up
2. Deadlift 5 X 3 @ 70%
3. TGU 4 X 3/3
4. Conditioning: 5 rounds
a. 20 Swings
b. 15 push ups
c. 5e snatch
d. 5e Press

From the CAEC wellness page

NEED vs. WANT

Let us assume that you are a person that needs a particular lifestyle modification. Needs are easy to identify and do not readily equate to change when the human mindset evaluates the problem. I frequently hear phrases like "I need to get back in the warehouse again" or "I need to stop eating at restaurant XYZ for lunch." "Need" does not address the problem. "Need" provides a temporary fix by making you feel better in the moment through stating the problem.

There are 120 plus employees at CAEC; I consider all of you clients. As my client your direct exposure to a healthier lifestyle (actually in my presence) is limited around your work schedule and home schedule and my work schedule and home schedule. Furthermore, it is limited to whether or not you "want" to participate in some (not necessarily all) of the lifestyle modifications we advocate. This decision, whether or not you "want" to change, is critical to your success or failure in the proposed lifestyle modification.

I chose this topic because every week I experience someone that WANTS to modify their physical fitness and nutrition lifestyle. This weeks' story is special because the client provided me with the infrmation he researched, showing me the lifestyle modification he explored and discovered on his own. This is "want". If you are going to experience a successful lifestyle modification it is going to require a little work. Work to discover what works for you. I am a guide that is here to help all of you in any way that I can, you must "want".

The client in discussion directed me to a website, www.fatsecret.com. This website is free and provides information that allows you to analyze your individual physical activity, nutrition, and calorie needs per day. The user is allowed to input their daily foods and activities to discover whether they are in calorie balance, deficit, or surplus. Fatsecret.com is a pretty cool tool that I suggesat for people that "want".

The client has told several other clients about the website as well as his spouse, who is also using this site daily. This is how wellness works!

Saturday, April 10, 2010 (Workout 24 of 28)

This one is from The Training Room on the Jersey Shore....and was the workout that converted me from a 3 sets of 10 guy. Thanks Mike and Jim.

3 rounds; 2 minutes recovery between rounds:
1. Sandbag burpee X 10 (50 # bag)
2. Renegade Row X 10e
3. Snatch X 10e
4. Conan's X 10e
5. Jump Rope X 1 minute
*Perform exercises straight through; break after jump rope

Friday, April 9, 2010

Deadlift 3 X 3 @ 90%

Conditioner:
30 Wall Ball
30 Rower Calories
30 Swings
30 Push Ups
30 High Pull (15 e arm)
30 Squat
30 Ball Slam

Thursday, April 8, 2010

Warm Up

1. 1 Arm Press (Heavy) - 1e to 5e to 1e
2. Pull Up - 5 X Max Reps
3. Conditioning: 4 rounds for time
a. Row 250m
b. Jump Rope X 125

Wednesday, April 7, 2010 (Workout 21 of 28)

1. Warm Up - Row then Yoga

2. Deadlift - 3 X 3 @ 80%
3. TGU - 3 x 3/3
4. Windmill - 5/5/3/3

Tuesday, April 6, 2010

Warm Up - Extensive band work

6 rounds X 20:10 of each movement; rest 1:10 after each round:
1. Swing
2. Push Up
3. Mountain Climber
4. High Pull L
5. High Pull R
6. Burpee
7. Thruster L
8. Thruster R

Monday, April 5, 2010 (workout 19 of 28)

1. Deadlift 5 X 3 @ 85%

2. Moderate Press Ladder/complex with Pull Up - 5 X (1, 2, 3, 4, 5)

3. Conditioning: 10 rounds, use the same 2 kettlebells for both movements

a. Farmers Walk X 40 m

b. 2 Bell Swing X 10

Saturday, April 3, 2010 (Workout 18 of 28)

Warm Up

1. Kalos Thenos 4 X 3/3
2. Conditioning; 1 time through:
a. 100 Swings
b. 80 Calories on the Rower
c. 60 Sit Ups
d. 40 Burps
e. 20 Box Jumps (substitute Squat Thrusts if you are not a box jumper)

Friday, April 2, 1010 (Workout 17 of 28)

Warm Up

1. Deadlift 5 X 5 @ 70%
2. Pull Up 5 X Max Reps
3. Conditioning: 30-20-10
a. Kettlebell Swing
b. Jumping Pull Up
c. Push Up