atp athletics

All posts tagged atp athletics

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Tuesday May 9th, 2017 – Today worked on some low bar good mornings, right side still feels a bit weaker, but really coming along. Next some 2×4 chin ups, right side here also feels a bit weaker, but really starting to get control over that right shoulder blade. Followed that up with some 2×4 row and some arm flexor work.

Weight – 186.25lbs  HRV – 7 Sympathetic

Stress: 5/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Ladder Work x 10mins 

B – Wide Leg Low Bar Good Morning 4 Sets x 8-10  @ 4111 + 1 Set x 20 Touch Jacks
(
Rest 2mins b/w sets)

C – 2×4 Chin Ups 4 Sets x AMRAP
(Rest 2mins b/w sets)

D – 2×4 Pulley Row 3 Sets x 8-12 @ 4012 + 1 AMRAP @ 50% 
(Rest 2mins b/w sets)

E – Single Arm Preacher Curl 3 Sets x 6-8 @ 4011
(Rest 45s b/w arms)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs  HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 7/10 – Energy: 8/10 – H2O: 8/10

A – Side Shuffle 3 Sets x 60s 
(Rest 60s b/w sets)

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(
Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout Thursday April 6, 2017 – Today finally hit my handstand goal of 2 minutes of free handstand in 4 sets or less, so this week moving on to small steps up and down. The goal to get up controlled, support and get back down 10 times, moving up to the next height when I can do 10 times in 1 set. Secondly 

Weight – 181.5lbs  HRV6 Parasympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Double Under’s 10 Sets x 15 UNBROKEN. Record Time.

B – Trap Bar Hack Squat 3 Sets x 8-12 @ 4110 + 1 AMRAP Jump Squat
(
Rest 2mins b/w sets)

C – Handstand Step Ups x 10 Up and Down on 1.5inch, in the least number of sets possible.
(Rest 90s b/w sets)

D1 – Incline Pulley Bench Press 3 Sets x  10-15 @ 2011
*pause at top is tension on, not locked out  

(Rest 10s the proceed to D2

D2 – Incline Thumb Up Rear Delt Fly 3 Sets x 10-15 @ 2011
(Rest 10s then proceed to D3)

D3 – Ab Sling Toes To Bar 3 Sets x AMRAP @ 4111
(Rest 30s then go back to D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Today’s Workout: Feb 23nd, 2017Today some jump rope double under endurance practice, deep lunge holds,  continued work on the goal of accumulating 2 minutes of handstand holds in 4 sets, and a triplet of kettlebell squeeze press, muscle snatch, and ab sling knee’s to bar.  

Weight – 185.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 200 Double Under’s in least # of sets possible
(Rest as needed b/w attempts (max 2mins)   

B – Deep Lunge Holds 4 Sets x 30s per leg @ just off floor
(Rest 60s b/w legs)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Kettlebell Incline Incline Squeeze Press 3 Sets x 12-20 @ 3010
(Rest 10s then proceed to D2)

D2 – Barbell Muscle Snatch 3 Sets x 12-20
(Rest 10s then proceed to D3)
D3 – Ab Sling Knee’s To Bar 3 Sets x 8-15
(Rest 60s then proceed to D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Feb 2nd, 2017

Workout Feb 2nd, 2017

Workout Feb 2nd, 2017

Today’s Workout: Feb 2nd, 2017 – Today some jump rope and higher repetition box jump, the priority being continued progress on handstand and some accessory work on chain pull aparts and incline fly’s.  

Weight – 187.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 4 Sets x 50 UNBROKEN Double Under’s
(90s b/w sets)   

B – 24” Box Jump 3 Sets x 20 UNBROKEN, directly after last set 20 alternating jump lunges
(Rest 90s b/w sets)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Db Incline Fly 3 Sets x 10-15 @ 3010
(Rest 10s then proceed to D2)
D2 – Chain Pulley Pull Apart 3 Sets x 10-15 @ 3011
(Rest 10s then proceed to D3)
D3 – Ab Sling Hip Raise 3 Sets x 12-20
(Rest 60s then proceed to D1)
 

Facebooktwittergoogle_plusredditpinterestlinkedinmail