Sunday, October 17, 2010

Training Schedule October 18th - 23rd

One of my friends and fellow trainers, Chad Edwards, is now the proud owner of Crossfit Local in Chapel Hill.  Chad and his crew recently participated in a fundraiser to raise money for breast cancer, Barbells for Boobs.


 They are now gearing up for the Carolina Fitness Challenge, a CrossFit competition to be held at CrossFit Durham this December 11th.

Back to things going on in my basement . . .

Kettlebell conditioning, for one, but not in my basement.  Tuesdays and Fridays at St. Francis of Assisi Catholic Church.  This 45 minute class is designed for general full body strength and conditioning.  If you are interested, send me an e-mail.  flemingsj4616@yahoo.com

The rest of the schedule is going to assist us in returning to weightlifting from running.  So, this month, general strength and conditioning and back on the barbells. We'll start easy and go from there.

Training Schedule: (sets X reps)

Monday: 
Power Snatches, 6x2
Overhead squats 3x15

Pullups, 10
Bulgarian split squats, 10 each side

Tuesday:

Perform the following with a single kettlebell or dumbbell

10 Goblet squats
10 overhead presses
20 swings
10 reverse lunges with rotation, each leg (step back and rotate torso to one side with each step, alternate sides)
 20 swings
1 minute rest
4-5 rounds

Wednesday:

Light day.  Bike Ride, Walk, Row, etc.

Thursday:

Clean 6x2
Front Squat 3x10
Push Press 5x5

Friday:

Kettlebell conditioning or Light Day

Saturday:
Rest

2 comments:

  1. Do you prefer using kettlebell or dumbells? It seems like I can do all the exercises just with kettlebells so I'm debating if I should by both or just the kettlebell.

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  2. I find the kettlebells to be more ergonomic for a lot of things and easily replace the dumbbell.

    ReplyDelete