warmup: 1 mile run moderate pace
1) 6 rounds
Leg Blaster
15x Situps
2) 5 rounds
4x Dips
6x Plyo Pushups
200m run
30 sec rest
3) 5 rounds
4x Pullups
8x Horizontal Pullups
30x step ups
30 sec rest
Comments: Remember Tues / Thurs will be all body weight based for all you people without access to a full fledged gym. The MWF sessions are gym based.
The best tool to get strong is a barbell. It is the most versatile and you can progress in weight at 5lbs increments. Use bumpers if you can afford them. A concrete floor is just fine for a platform. Kettlebells are nice, but expensive and you will out grow them very fast. The only way you'll be able to progress them is by volume and intensity. They are great for traveling and for those with serious space limitations. A dumbell is a cheaper more akward kettlebell. You can do all the same exercises with it. Best bang for the buck.......a sandbag. Start at 50lbs then start adding more filler as you get stronger. We use rubber mulch mixed with pea gravel from Home Depot in a canvas Army dufflebag. IF you are in a cold weather environment use wood pellets. Canvas gets smelly and wet though, if you wanna go a tad bit nicer get one from Rob Shaul at Military Athlete. They are bad ass.
I checked the web stats the other day. It seems I have some people following this page in strange places. If you do follow this site email me and tell me what you think and a little about your training, questions you have, and what you would like to see more of.
-Jake
atomicathlete@gmail.com
