Bench Press 30 reps @ 315
Incline DB Fly's Carefull of Right Shoulder/Bicep
3 sets 10
K Bell Gunslingers 10/side
4 sets no rest
FAce pulls/ Band Pushdowns Super set
30 / 30
3 sets
Tuesday, August 31, 2010
Monday Night 7 pm
Squats 30 secs
Rest 30 secs
Repeat 5 times
Partner wheel barrow 2 laps
1/2 tabata K bell 1 arm swing
1/2 tabata K Bell 1 Arm Press
Rest 2 min
Tabata K Bell Bent Over Row
Rest 30 secs
Repeat 5 times
Partner wheel barrow 2 laps
1/2 tabata K bell 1 arm swing
1/2 tabata K Bell 1 Arm Press
Rest 2 min
Tabata K Bell Bent Over Row
Monday Night 6 pm
Jump Squats Forwards 30 secs
Rest 30 secs
Jump Squats Lateral 30 secs
Rest 30 secs
Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
1/2 Tabata K Bell Bent Over Rows
1/2 Tabata K Bel One Arm Press
Rest 2 mins
Tabata One arm K Bell Swings
Rest 30 secs
Jump Squats Lateral 30 secs
Rest 30 secs
Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
1/2 Tabata K Bell Bent Over Rows
1/2 Tabata K Bel One Arm Press
Rest 2 mins
Tabata One arm K Bell Swings
Thursday, August 26, 2010
Monday Nite Chaos
Testing
2 Min sessions
Push Ups
Squats
Clean and Press #40 bag
Burpees
400 m Rub
Prowler 20 ft and back
1 Run
rest 60secs
2 runs
rest 60 secs
3 runs
2 Min sessions
Push Ups
Squats
Clean and Press #40 bag
Burpees
400 m Rub
Prowler 20 ft and back
1 Run
rest 60secs
2 runs
rest 60 secs
3 runs
Saturday, August 21, 2010
Saturday Morning Fun
5 Rounds
Burpees
Swings
Push Ups
KBell Gun Slingers
Rnd #1 - 10 reps
Rnd #2 - 20 reps
Rnd #3 - 30 reps
Rnd #4 - 20 Reps
Rnd #5 - 10 Reps
Run 1km
Burpees
Swings
Push Ups
KBell Gun Slingers
Rnd #1 - 10 reps
Rnd #2 - 20 reps
Rnd #3 - 30 reps
Rnd #4 - 20 Reps
Rnd #5 - 10 Reps
Run 1km
Thursday, August 19, 2010
Check out who was in the store today
I just met this really cool Guy!!
Super nice guy but I wouldnt mess with him!!
Super nice guy but I wouldnt mess with him!!
Another workout from last Monday
A liitle different start
Box Step with Bag 4 minutes
One arm Swings 24/side
Push Ups 12
One Arm swings 18/side
Push ups 24
One Arm Swings 12/side
Push Ups 36
Ome arm swings 6/side
Push Ups 48
Box Step with Bag 4 minutes
One arm Swings 24/side
Push Ups 12
One Arm swings 18/side
Push ups 24
One Arm Swings 12/side
Push Ups 36
Ome arm swings 6/side
Push Ups 48
Thursday August 19 2010
Cycles
Kettle bell Dead lifts - 15 reps
Face Pulls with Bads - 30 secs
Bag Squats # 20 lbs - 30 secs
K Bell Swings - 30 secs
Bag Steps ups # 20lbs - 30 secs
Repeat 2 times then Rest - 60 secs
Do 3 cycles of the above
500m Row
Kettle bell Dead lifts - 15 reps
Face Pulls with Bads - 30 secs
Bag Squats # 20 lbs - 30 secs
K Bell Swings - 30 secs
Bag Steps ups # 20lbs - 30 secs
Repeat 2 times then Rest - 60 secs
Do 3 cycles of the above
500m Row
Tuesday, August 17, 2010
What does a Hostyle athlete do after running his first 10k
Just got a quick note from Aarron R.
He just did his first 10k run and added his own
Little spin on it at the end!
"Ran the Xerox 10 km in about 70 mins...and when I finished
I did 40 pushups in front of the skinny people!
Hostyle conditioning made me tough haha"
Great job Big Man!!
HostyleConditioning Strikes!!
He just did his first 10k run and added his own
Little spin on it at the end!
"Ran the Xerox 10 km in about 70 mins...and when I finished
I did 40 pushups in front of the skinny people!
Hostyle conditioning made me tough haha"
Great job Big Man!!
HostyleConditioning Strikes!!
Monday, August 16, 2010
Monday Nite August 16th 2010
400 m Run with #20 lb bag
1 Arm Swings 48 24/side
Jax 12
1 Arm Swings 36 18 /side
Jax 24
1 Arm Swings 24 12 /side
Jax 36
1 Arm Swings 12 6 /side
2 rounds
Sit ups 60 secs
Mountain Climbers 60 secs
Bands Twists 60 secs 30/side
3 Rounds
Band Good Mornings 30 secs
Band Squats 30 secs
Sweatfest!!
1 Arm Swings 48 24/side
Jax 12
1 Arm Swings 36 18 /side
Jax 24
1 Arm Swings 24 12 /side
Jax 36
1 Arm Swings 12 6 /side
2 rounds
Sit ups 60 secs
Mountain Climbers 60 secs
Bands Twists 60 secs 30/side
3 Rounds
Band Good Mornings 30 secs
Band Squats 30 secs
Sweatfest!!
Saturday Morning Training
This past Saturday we hit the following
3 Rounds
30 sec Intervals
Swings
Push Ups
Swings
Squats
Swings
400 m Run
Then it was Prowler Time
Heavier to Lighter
Each person takes 2 runs then we strip the weight down
Until empty
The Toughest run was he empty run
3 Rounds
30 sec Intervals
Swings
Push Ups
Swings
Squats
Swings
400 m Run
Then it was Prowler Time
Heavier to Lighter
Each person takes 2 runs then we strip the weight down
Until empty
The Toughest run was he empty run
Friday, August 13, 2010
How I tore my Right Biceps
A reflection of how to be stupid at any age.
Last Saturday August 7th after I had ran the 8 am and 9 am Hostyle Conditioning Class.
I decided to drop in on Doug (MadDog) Strudwick and Darren Mallette for
some Strongman Training.
It was Tire fliping day
We were using a 700 lb ish tire, Now I had not really trained the tire
much and I was feeling particularly saucy that afternoon.
The boys were showing me the finer points of tire flipping. Some flips I was
really popping it up easily when I had the technique down. The other times
I was just using brute strength and muscling it up as ugly as possible.
After I had done a dozen or so flips, (by this time Doug and Darren had done it 30 plus times), the boys were working on making the tire heavier.
After they had stuffed a smaller 45 lb tire inside we went to flipping it again.
Not only was it heavier but alot stiffer making it harder to do.
I mangled a few reps up. they were throwing it up.
So they decided it was time to make it heavier. At this point my inner voice starting telling me that I had done enough and should stop.
Then the voice in my testicles said " Really, you can't stop now"
So being a man in my early forties with 20+ years of training I opted to ignore the voice of reason, and went with my Testicular voice(which has never, ever steered me wrong in the past..wink..wink)
I decided to hit one last rep.....Mistake....
As I popped the tire off the ground I got stuck half way so I tried to pull it up in an arm curl motion....
and thats when I heard the "Crunch" sound.
I stepped back and let the tire fall. I was pacing around trying to see where I had hurt myself. For Fuck Sakes I thought to myself was it my pec? my Shoulder? after some arm movement I found it be concentrated in my upper bicep area.
The panic began to wane and the urge to vomit was upon me, Of course I couldn't let the boys see any of this.
At this point my testicular voice was pretty much no-where to be found.
I quickly said that I had to go and drove home to see what the damage was.
I didn't have any brusing that day or the next, by Tuesday night the colors started coming in.
By Thursday it was a full blown Freak show....
Tonite Friday August 13th I did some benching I only went to 315 for some doubles
to see how it felt (sure now I was being sensible)
I did a bunch of 1 arm Kbell swings and sone Band tricep push downs.
Lets see how things are over the next few days!!
Last Saturday August 7th after I had ran the 8 am and 9 am Hostyle Conditioning Class.
I decided to drop in on Doug (MadDog) Strudwick and Darren Mallette for
some Strongman Training.
It was Tire fliping day
We were using a 700 lb ish tire, Now I had not really trained the tire
much and I was feeling particularly saucy that afternoon.
The boys were showing me the finer points of tire flipping. Some flips I was
really popping it up easily when I had the technique down. The other times
I was just using brute strength and muscling it up as ugly as possible.
After I had done a dozen or so flips, (by this time Doug and Darren had done it 30 plus times), the boys were working on making the tire heavier.
After they had stuffed a smaller 45 lb tire inside we went to flipping it again.
Not only was it heavier but alot stiffer making it harder to do.
I mangled a few reps up. they were throwing it up.
So they decided it was time to make it heavier. At this point my inner voice starting telling me that I had done enough and should stop.
Then the voice in my testicles said " Really, you can't stop now"
So being a man in my early forties with 20+ years of training I opted to ignore the voice of reason, and went with my Testicular voice(which has never, ever steered me wrong in the past..wink..wink)
I decided to hit one last rep.....Mistake....
As I popped the tire off the ground I got stuck half way so I tried to pull it up in an arm curl motion....
and thats when I heard the "Crunch" sound.
I stepped back and let the tire fall. I was pacing around trying to see where I had hurt myself. For Fuck Sakes I thought to myself was it my pec? my Shoulder? after some arm movement I found it be concentrated in my upper bicep area.
The panic began to wane and the urge to vomit was upon me, Of course I couldn't let the boys see any of this.
At this point my testicular voice was pretty much no-where to be found.
I quickly said that I had to go and drove home to see what the damage was.
I didn't have any brusing that day or the next, by Tuesday night the colors started coming in.
By Thursday it was a full blown Freak show....
Tonite Friday August 13th I did some benching I only went to 315 for some doubles
to see how it felt (sure now I was being sensible)
I did a bunch of 1 arm Kbell swings and sone Band tricep push downs.
Lets see how things are over the next few days!!
Thursday Aug 12 2010
5 Rounds
Kettlebell Up Right Rows 15 reps
Push Ups 10 reps
Kettlebell Swings 15 reps
Repeat twice
Rest 60 secs
5 Rounds
Band Pushdowns 20 - 40 reps
Rest 60 secs
Kettlebell Up Right Rows 15 reps
Push Ups 10 reps
Kettlebell Swings 15 reps
Repeat twice
Rest 60 secs
5 Rounds
Band Pushdowns 20 - 40 reps
Rest 60 secs
Hostyle Conditioning T Shirt Day Follow Up
We had a great Turnout for our Saturday Morning
Class
It was Kettlebells and Prowler Time
5 Rounds
Kettlebell Swings One Arm 10 /Side
Push Ups 10
Figure 8's 10
Wrap Arounds 10
Then 8 Rounds of Speed Prowler
Adding weight for every second Run
Class
It was Kettlebells and Prowler Time
5 Rounds
Kettlebell Swings One Arm 10 /Side
Push Ups 10
Figure 8's 10
Wrap Arounds 10
Then 8 Rounds of Speed Prowler
Adding weight for every second Run
Another cool workout
5 Rounds
Incline DB Press 15 reps
Burpees 5 reps
Ball Slams 15 reps
Burpees 5 reps
Box Step w/ Load 15 reps
Burpees 5 reps
400 m Run
Incline DB Press 15 reps
Burpees 5 reps
Ball Slams 15 reps
Burpees 5 reps
Box Step w/ Load 15 reps
Burpees 5 reps
400 m Run
Thursday, August 5, 2010
Ketllebell Quickie
After training people tonight I
got home and wanted to get a little
Kettlebell workout in
So I popped this 300 rep'er
3 rounds
Kettle cleans 10 per side
Push ups - 20
Figure. 8's - 10
Wrap arounds - 10
Swings - 10 per side
Squats - 20
Then 10 minutes in the pool to cool off!!
Finished in just
under 18 minutes
got home and wanted to get a little
Kettlebell workout in
So I popped this 300 rep'er
3 rounds
Kettle cleans 10 per side
Push ups - 20
Figure. 8's - 10
Wrap arounds - 10
Swings - 10 per side
Squats - 20
Then 10 minutes in the pool to cool off!!
Finished in just
under 18 minutes
Tuesday, August 3, 2010
Free T Shirt Day
Hostyle Conditioning Saturday August 7 th 2010
FREE T SHIRT DAY!!
This Saturday everyone who comes out to train at our 8 am and 9 am will get your
very own "Hostyle Conditioning" T Shirt ($20 Value)
Get back top me to secure your spot and place your T shirts Size!!
FREE T SHIRT DAY!!
This Saturday everyone who comes out to train at our 8 am and 9 am will get your
very own "Hostyle Conditioning" T Shirt ($20 Value)
Get back top me to secure your spot and place your T shirts Size!!
7 pm Kettlebell Fury
5 rounds
Single Arm Swings 10/side
Single Arm Press 10/side
Single Cleans 10/side
Alternate single arm swings 5 per arm
Bent over Row 10 /side
Repeat
Single Arm Swings 10/side
Single Arm Press 10/side
Single Cleans 10/side
Alternate single arm swings 5 per arm
Bent over Row 10 /side
Repeat
Workout for Monday 6 pm
August is Kettlebell Month
12 Rounds
K Bell Swings X 20
Burpees X 5
K Bell Upright Rows X 10
12 Rounds
K Bell Swings X 20
Burpees X 5
K Bell Upright Rows X 10
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