Warmup: Jump Rope 5min
Strength: 5x3 Deadlift
WOD: 4 Rounds for Time of:
5 Overhead Squats @ 115/95 lbs
10 Sumo Deadlift High Pull @ 115/95 lbs
Tabata: Ring Dips
Scaling can go both ways. If the workouts are starting to get too easy do this one at 135 instead of 115. But the point is you can always find ways to improve. If you can't do ring dips then do regular dips, or pushups. If you don't know what to do then research it. You can also see if you can do the rep schemes unbroken. If you need ideas or suggestions don't be afraid to email or comment.
Better. Tennis. Faster. --- TennisWOD provides daily workouts designed specifically for tennis players. Workouts that will make you stronger, more explosive, and less prone to injury. If you want to take your game to the next level, trade some court time for some gym time and do TennisWOD!
Saturday, March 5, 2011
Friday, March 4, 2011
Post 36 - Can't Be Original Every Day...
Warmup: Jump Rope 5min
Strength: Power Clean 5x3
WOD: AMRAP in 8min of:
2 Power Snatch
4 Push Press
6 Back Squat
All at 95/65 lbs
Tabata: Box Jump
Strength: Power Clean 5x3
WOD: AMRAP in 8min of:
2 Power Snatch
4 Push Press
6 Back Squat
All at 95/65 lbs
Tabata: Box Jump
Thursday, March 3, 2011
Sleep - Envy Those Who Get It
Warmup: 5 min Jump Rope
Strength: 5x5 Press
WOD: For Time:
50 Pullups
50 Wall Ball @ 20/14 lbs
50 Situps (Ab-mat)
50 Air Squats
Tabata: Kettlebell Swings @ 24/16 kg
If you want to get strong you need to sleep. You can have the best, tightest, strictest diet in the whole world, workout 6 days a week, take your post workout nutrition seriously, but if you're not sleeping you might as well go back to eating bread. Your body rebuilds, recovers, and re-invents itself while you sleep. If you don't give your body enough time to do this, then you're short changing yourself. If you know you're not getting enough sleep (and you know who you are) try and get more. If it's an impossibility can you take naps during the weekend? Can you nap for 30 minutes of your 1 hour lunch break? If you're serious about your training (college people I'll speak to you now) don't go crazy every night of the week. If you want to win tennis matches you need 8+ hours of sleep a night. Then when you have a two year old who keeps you up from midnight to 3am you'll appreciate your younger days.... Sleep!
Strength: 5x5 Press
WOD: For Time:
50 Pullups
50 Wall Ball @ 20/14 lbs
50 Situps (Ab-mat)
50 Air Squats
Tabata: Kettlebell Swings @ 24/16 kg
If you want to get strong you need to sleep. You can have the best, tightest, strictest diet in the whole world, workout 6 days a week, take your post workout nutrition seriously, but if you're not sleeping you might as well go back to eating bread. Your body rebuilds, recovers, and re-invents itself while you sleep. If you don't give your body enough time to do this, then you're short changing yourself. If you know you're not getting enough sleep (and you know who you are) try and get more. If it's an impossibility can you take naps during the weekend? Can you nap for 30 minutes of your 1 hour lunch break? If you're serious about your training (college people I'll speak to you now) don't go crazy every night of the week. If you want to win tennis matches you need 8+ hours of sleep a night. Then when you have a two year old who keeps you up from midnight to 3am you'll appreciate your younger days.... Sleep!
Wednesday, March 2, 2011
Watch the Best - Learn from the Best
Rest Day
If you haven't youtube'd some videos of these workout movements you should. Especially for things like Olympic lifts. It's amazing how coordinated and talented professional lifters are. And just like watching Pete Sampras or Roger Federer to learn how to serve or hit a forehand, watch some of the best Olympic lifters in the world and your brain can't help but pick up some of the subtle physical cues to help you out the next time you try and power clean your bodyweight.
If you haven't youtube'd some videos of these workout movements you should. Especially for things like Olympic lifts. It's amazing how coordinated and talented professional lifters are. And just like watching Pete Sampras or Roger Federer to learn how to serve or hit a forehand, watch some of the best Olympic lifters in the world and your brain can't help but pick up some of the subtle physical cues to help you out the next time you try and power clean your bodyweight.
Tuesday, March 1, 2011
Sore versus Injured
Warmup: 5 min Jump Rope
Strength: 5x5 Back Squat
WOD: 3 Rounds for Time of:
12 Thruster @ 115/95 lbs
12 Box Jump @ 24/20"
Tabata: Knees to Elbow
There's a difference between being sore and being injured. If you've been following the workouts and after a deadlift strength workout your lower back feels like it's on fire that is soreness. Soreness is not something to ignore. Take a day off, do some mobility work and come back the next day ready to go. If you feel any intense sharp pain during a workout, stop immediately and go see a doctor. Injury can be prevented by scaling. Be humble enough to perform the workouts at a level that will allow you to make progress and you'll be doing them as prescribed much faster than you realize.
Strength: 5x5 Back Squat
WOD: 3 Rounds for Time of:
12 Thruster @ 115/95 lbs
12 Box Jump @ 24/20"
Tabata: Knees to Elbow
There's a difference between being sore and being injured. If you've been following the workouts and after a deadlift strength workout your lower back feels like it's on fire that is soreness. Soreness is not something to ignore. Take a day off, do some mobility work and come back the next day ready to go. If you feel any intense sharp pain during a workout, stop immediately and go see a doctor. Injury can be prevented by scaling. Be humble enough to perform the workouts at a level that will allow you to make progress and you'll be doing them as prescribed much faster than you realize.
Monday, February 28, 2011
It's Your Choice - Eat What You Want
Warmup: 5 min Jump Rope
Strength: Push Jerk 5x3
WOD: AMRAP in 7 Minutes of:
15 Double Unders
10 Wall Ball
5 Deadlift @ 155/135 lbs
Tabata: Power Snatch @ 65/45 lbs
Your diet is a powerful thing. Changing it can be one of the hardest decisions you follow through on in your entire life. Melo-drama aside, the food you eat affects every part of your life - mood, memory, physical performance. If you want to feel better stop making excuses and put some broccoli in your mouth.
Strength: Push Jerk 5x3
WOD: AMRAP in 7 Minutes of:
15 Double Unders
10 Wall Ball
5 Deadlift @ 155/135 lbs
Tabata: Power Snatch @ 65/45 lbs
Your diet is a powerful thing. Changing it can be one of the hardest decisions you follow through on in your entire life. Melo-drama aside, the food you eat affects every part of your life - mood, memory, physical performance. If you want to feel better stop making excuses and put some broccoli in your mouth.
Sunday, February 27, 2011
Don't Under-Estimate the WOD
Warmup: 5 min Jump Rope
Strength: Weighted Pullups 7x1 (1-1-1-1-1-1-1)
WOD: 5 rounds for time of:
20 Pushups
20 Kettlebell Swings @ 24/16 kg
Tabata: Thruster @ 65/45 lbs
Most of the time if a WOD looks easy you're probably underestimating it. That's the funny thing about these workouts, you may look at them and say, "Hey, that's only two movements; all I have to do is do that five times?" Well, if they're programmed the right way you should be eating your words about round 3. But if you're not let me know! You're either really fit, or I really do need to fine tune my programming. Feedback is always appreciated.
Strength: Weighted Pullups 7x1 (1-1-1-1-1-1-1)
WOD: 5 rounds for time of:
20 Pushups
20 Kettlebell Swings @ 24/16 kg
Tabata: Thruster @ 65/45 lbs
Most of the time if a WOD looks easy you're probably underestimating it. That's the funny thing about these workouts, you may look at them and say, "Hey, that's only two movements; all I have to do is do that five times?" Well, if they're programmed the right way you should be eating your words about round 3. But if you're not let me know! You're either really fit, or I really do need to fine tune my programming. Feedback is always appreciated.
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