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Updates.....

10/18/2015

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We have moved the "in the gym" daily posting to its own blog space.  You can find it located in our title page header.  All of our training posts will be found there from here on out.


​Ken
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in the gym today - 10/13/15

10/13/2015

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Week #1/Session #2/10-13-15

GPP

A1. 10 min mobility work
B1. Calf Raise x 4 sets x 15-20 reps x 40 sec rest/set
C1. Rope Crunch x 4 sets x 12-20 reps x same

Train

D1. Hill Sprints x 10 rds x tabata (20 sec on/10 off)

Cool down

​- 10 min mobility work
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in the gym today - 10/12/15

10/12/2015

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Week #1/Session #1/10-12-15

GPP

A1. 10 min mobility work
B1. rower x 5 min

- rest 2 min - 

Train

C1. Snatch Grip Deads x 10 sets x 10 reps x 1 min rest/set

- rest 2 min - 

D1. Db Rows x 4 sets x 6-15 reps x 45 sec rest/set
E1. Pull ups x 4 sets x Fail x same
F1. Db Shrugs x 4 sets x 6-20 reps x same *
G1. Rev. Grip EZ Bar Curl x 3 sets x 12 reps x same
H1. Neck Flexion x rep target 70 reps (2 sets total)

*last set was a drop set (4 sets total in drop)

Cool down 

- 10 min mobility work
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in the gym today - 10/6/15

10/6/2015

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Session #6

GPP

- 10 min mobility work

A1.  rower x 5 min

- rest 2 mins - 

Train

"Baseline"

For time:

B1. 500 m row
C1. 40 air squats 
D1. 30 sit ups
E1. 20 push ups
F1. 10 pull ups

3 rounds - rest 2 min first round/1 min after second round

Cool down 


- 10 min mobility work
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in the gym today - 10/5/15

10/5/2015

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Session #5

GPP

- 15 min mobility work

Train

A1. rower x 5k

Cool down

- 15 min mobility work
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in the gym today - 10/4/15

10/4/2015

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Rest Day!!!!!!
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in the gym today - 10/3/15

10/3/2015

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Session #4

GPP

- 15 min mobility work

Train

"Crazy for 100's"

For time:

A1.  burpees x 100 reps

- rest 2 min -

B1. Air squats x 100 reps

- rest 2 min -

C1. Push ups x 100 reps

- rest 2 min -

D1. Leg raises x 100 reps 

Cool down

- 15 min mobility work


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in the gym today - 10/2/15

10/2/2015

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Session #3

GPP


- 10 min mobility
A1. rower x 3 min

- rest 2 min -

3 rds of:

B1. 10 PTO @ 45 lbs
B2. 10 push ups
B3. 10 air squats

- rest 2 min - 

Training

3 rounds of:

C1. 30 db hang cleans
C2. 30 sit ups
C3. 30 box jumps

- rest 2 min - 

D1. rower x max distance x 10 mins

Cool down

- 10 min mobility
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in the gym today - 10/1/15

10/1/2015

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Rest Day!

Extra meditation time.....recover and destroy!
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in the gym today - 9/30/15

9/30/2015

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Here was today's training session:

Session #2

GPP


- 10 min mobility work
- 30 burpees 

- rest 2 min - 

Training

For time:

A1.  Deadlift x 30 reps @ 225 lbs

- rest 2 mins - 

Conditioning

B1. goblet squat x 20-18-16-14-12-10-8-6-4-2
B2. lying db ext x 10-9-8-7-6-5-4-3-2-1

- rest 50 sec - 

C1. goblet squat x 10-8-6-4-2
C2. lying db ext x 5-4-3-2-1

- rest 2 mins - 

D1. hill sprints x 10 rds x 45 sec recovery

Cool down

- 10 min mobility work
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4076 Biddle Ave.
Wyandotte, MI  48192
734-309-7173

kenneth@thewholisticrevolution.com