August 9, 2009

DB Bench Press –  45lbs for 30 seconds on 90 seconds rest for 5 sets.

DB Row – 50lbs for 30 seconds on 90 seconds rest for 5 sets.

BB Clean and Press – 95lbs for 20 reps for 2 sets.

Turkish Get Ups – 20Kg kettlebells for 5 reps each side for 2 sets.

August 3, 2009

Tidal Wave Workout from Shore Health and Fitness:

Upper Body – Stability

Stability Ball DB chest press – 45lb DB’s  12 rep for 3 sets with 30 sec rest between sets.

Renegade Row – 40lb DB’s  12 reps for 3 sets with 30 sec rest between sets.

Stability ball Jackknives – 15 reps for 3 sets with 30 sec rest between sets.

Burpees – 3 rounds –  30 seconds on 30 seconds off.

Lower body – Strength

50lb sandbag Zercher squats – 10 rep for 3 sets with 30 sec rest between sets.

Stability ball bridge/hamstring curl – 10 reps for 3 sets with 30 sec rest between sets.

Cross body mountain climbers – 3 rounds – 30 seconds on 30 seconds off.

Awesome workout!