Saturday, June 11, 2011

Open Workout for Athletistry 6.10.11

Athletistry: Custom Athletic Programming, Yoga and Ayurveda brought to you by TJ Burleigh and Carey Rockland.

The following workout was done as part of my collaboration with my partner, TJ Burleigh. She has been engaging in more dynamic physical training, and I have been integrating more yoga, Ayurveda and mindfulness to my practice. We bring these traditions together through Athletistry.

Warm-Up: dynamic stretching, foam roller

Sequence One:
Single Arm DB Snatch x 10 reps each side
Low to High Barbell Rotation x 10 reps each side
Single Side Rotational Barbell Shoulder Press x 10 reps each side
Complete 3 rounds, resting only as needed to ensure proper form

DB Snatch

Low to High Barbell Rotation

Rotational Barbell Shoulder Press

Sequence Two:
DB Swings x 20 reps total
Recline Rows with dynamic "switch grip" x 10 reps
Floor to Bench Burpees x 10 reps
Complete 3 rounds, resting only as needed to ensure proper form

DB Swing

Recline Rows with dynamic "switch grip" - smooth transitions are very important

Floor to Bench Burpees

Hanging Leg Raises - 5 sets of 10 reps

Cool Down, Stretch out.

This very dynamic workout was inspired by material from folks such as: Chip Conrad of Bodytribe, Vince Brown, Ross Enamait and

Proper form is vital to completing this workout safely - if you are unsure, please consult a fitness professional. Always get your doctor's clearance before participating in an exercise program.

Tuesday, June 7, 2011

Open Workout Tuesday, June 7

For the month of June I am opening up my workouts. You can workout "with" me at a fraction of the cost of a private session. I will design the program to address your needs, but you will also do my workout. This is a great way to inspire each other and keep the quality of work high. The limit is 3 training partners for any one workout. Workouts may be indoors or out, contact me if you would like to join in! We meet Tuesdays and Thursdays at 10 AM.

Today Joe Houston was my workout partner. Joe is a great athlete, who always inspires me to up my game. Today we worked on full body movements to get the most out of our time, building strength while keeping our heart rates up.

Warm-up: Foam roller work and dynamic stretching

Sequence One:
Rack Pull x 10 reps
Sandbag Clean x 10 reps
Box Squat & Shoulder Press x 10 reps
Complete 3 rounds, taking rest only as needed.

Sequence Two:
Floor Press x 15 - 20 reps
Leg Raises while supporting bar x 15 - 20 reps
TRX Chest Press x 15 reps
TRX Back Row x 15 reps
Squat Deck x 20 reps
Complete 3 rounds with minimal rest.

Sequence Three:
Upright Rows x 15 reps
Shoulder Press x 15 reps
Biceps curls x 10 reps plus 30 count isometric hold at end
Complete three rounds with minimal rest.

Cool Down, Stretch Out!

We had a blast. I look forward to mixing it up with those of you who would like to join me! I will continue to post several of our workouts here as well. Happy training!

**Please note** You should get a doctor's clearance to exercise and make certain that you are using correct form with any of the exercises described above. Ask for help from a fitness professional if you are unsure.