8 rounds:
20 sec work
10 sec rest
Then…
Run 1 mile
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All posts for the month December, 2012
Ingredients:
1 serving of vanilla Vega sport performance protein or whey protein
1/4 cup strawberries
1/4 cup blueberries
1/4 cup blackberries
1/4 cup raspberries
1/4 cup cranberries
4 ice cubes
Add water for desired thickness
MUSCLES USED
- Glutes
- Hamstrings
- Back
START POSITION
- Stand in front of a loaded barbell, shins close to bar
- Squat down and grab the bar, palms facing you, with a wide grip (as far as you can handle)
- Back flat and brace core
MOVEMENT
- Begin by extending the knees and hips slowly and under control
- As you straighten body, slightly shift body’s weight to the heels
- As soon as the bar is above the knees, shift your weight forward toward the balls of the feet while keeping heels on the ground
- Continue extending hips and knees until body is fully erect
- Reverse the movement, lowering the weight back to the ground
GENERAL POINTERS
- Do not let your back round
- Keep the bar close to your body
- Shoulder blades down and back throughout the movement
- Make sure knees track over your feet
Perform each exercise for 1 min. Do AMRAP
Rest 30 sec. between exercises
- Suspension trainer leg curl
- Suspension trainer low row
- Suspension trainer lunge right leg
- Suspension trainer lunge left leg
- Suspension trainer push-ups
- Suspension trainer knee tucks
Done!
Count your total number of reps. Please post them.
Music to keep you motivated in the gym, running, and more! Just push play and crank out another set or log an extra mile.
- Audioslave – “Cochise”
- Stone Temple Pilots – “Sex Type Thing”
- Saliva – “Ladies and Gentlemen”
- Papa Roach – “Last Resort”
- Nine Inch Nails – “Wish”
- AC/DC – “Thunderstruck”
- Rage Against the Machine – “Guerrilla Radio”
- Kid Rock – “Bawitdaba”
- Metallica – “Seek and Destroy”
- White Zombie – “More Human Than Human”
- Rob Zombie – “Dragula”
- Megadeth – “Symphony of Destruction”
- Soundgarden – “Outshined”
- Green Day – “American Idiot”
- Jay-Z – “99 Problems”
- The White Stripes – “Seven Nation Army”
- Trick Daddy [ft. Lil Jon and Twista] – “Let’s Go”
- Eminem – “‘Til I Collapse”
- Linkin Park – “Bleed It Out”
- Foo Fighters – “Monkey Wrench”
- Guns N’ Roses – “Welcome To The Jungle”
- Red Hot Chili Peppers – “Can’t Stop”
- Blur – “Song 2”
- House Of Pain – “Jump Around”
- Velvet Revolver – “Set Me Free”
- Bush – “Machinehead”
- Wolfmother – “Joker & the Thief”
- LL Cool J – “Mama Said Knock You Out”
- Led Zeppelin – “Immigrant Song”
- Motley Crue – “Kickstart My Heart”
- Prodigy – “Breathe”
- Beastie Boys – “Sabotage”
- Cake – “The Distance”
- AC/DC – “Back In Black”
- Ozzy Osbourne – “Crazy Train”
- 50 Cent – “In Da Club”
- Onyx – “Slam”
- Muse – “Hysteria”
- OutKast – “B.O.B”
- Kanye West – “Stronger”
- Fort Minor – “Remember the Name”
- Daft Punk – “Harder Better Faster Stronger”
- The Bravery – “Unconditional”
- Jimmy Eat World – “Bleed American”
- Eminem – “Lose Yourself”
- Ram Jam – “Black Betty“
- The Chemical Brothers – “Galvanize”
- Papa Roach – “Last Resort”
- Hollywood Undead – “Undead”
- Limp Bizkit – “Rollin’”
START POSITION
- Place one end of a barbell in a landmine or securely into a corner, grabbing the opposite end with one arm
- Start with your elbow by your side and your hand up near your shoulder
- Stand with your feet shoulder-width apart
- Brace your core
MOVEMENT
- Drop your hips back and down into a 1/5 and 1/4 squat
- Immediately explode back up through the starting position
- As the hips fully extend, press your arm straight up and out toward the ceiling
- Arms, hips and knees fully extended
- Lower the bar down to the starting position and repeat for specified number of repetitions
GENERAL POINTERS
- Brace the core tightly to resist extension and rotation
- Press straight out, not across your body
1 scoop of vanilla Vega sport performance protein or whey protein
1/4 cup Fage Plain fat-free Greek yogurt
1/2 cup frozen cherries
1/2 cup frozen pineapple
1 cup spinach
Water and ice cubes as needed
