Perform a KB clean & press followed by a chin up and see how many sets you can get in 15 minutes.
Rest for 3 minutes and then perform a 1 arm snatch with a descending ladder of 10 reps each arm followed by 8 reps, 6 reps, 4 reps, and finally 2 reps.

This will give you a great workout in minimal time, which is what most people lack. Enjoy!

POST YOUR FAVORITE QUICKIE WORKOUT IN THE COMMENTS BELOW!

Click here to view the embedded video.

Today I did my intervals on the beach.  It felt great.  It was a beautiful day and it felt great to get some exercise in outside.  What better place to run than alongside the ocean.  This is just one of many ways to get your workout outside during the nicer whether.

Below is a video clip of a conditioning workout I did the other day in my backyard.  It was beautiful out and I had limited time to get a workout in so I hit a 25 minute metabolic session in at home.  Not much equipment needed and it was a GREAT workout.

Click here to view the embedded video.

This week I start a new phase of training which is much more metabolic as opposed to more strength based.  I have switched from a 2 day upper body and 2 day lower body split to a full body routine.  I have been feeling the need for a change in my workouts for a few reasons.  First reason is to create more oxygen debt in my workout.  I want to add more conditioning into my training and performing full body workouts will do the trick. Second is that I have been feeling beat up from the long term powerlifting program and  I feel the need to add more unilateral work into my routine.  Unilateral work will do two things for me.  It will help me correct any imbalances I have going on in my hips, core, and shoulders and it will also will increase the amount of time under tension my body will get.  Instead of doing 10 reps of squats which will take anywhere from 20-60 seconds,  I will do lunges which will double that amount of time since I have to do both sides.  This requires more work from the body metabolically and will cause a better environment to burn fat during my workouts.

I will be performing a rotation with my full body workouts which will look something like this:

Week 1: 5 Full Body Workouts in 7 Days
Week 2: 4 Full Body Workouts in 7 Days
Week 3: 3 Full Body Workouts in 7 Days
Repeat 3 times

This will give me a 9 week plan which will bring me about 3 weeks from my wedding.  I will add sprint training into this phase as the weeks go on.

My Sprint Training will consist of a few different variations.  They will be performed on the beach, up hills, and with the prowler as my body gets capable of handling more work.  I will also do sprints in the form of yards.  The 2 sprint workouts I like are 6x40yd sprints followed by 4x20yd on one day and the other day will consist of 4-8x100yd sprints.  I will vary the rest interval but for the first day it will be kept to 2-4 minutes between each sprint and around 8 minutes between the 100yd sprints.

My calories are pretty steady at 2250 with a 40-30-30 split.  This has been working well for me since I have been back from my vacation.  So I will keep my calories the same as I increase my workouts during the next few weeks.  I will adjust according to my results.

Stay Tuned for Updated Photos as well as my Training Log!

Mike

I love to use this exercise as one of my assistance exercises in an upper body day. I also use it on a recovery day to increase blood flow to the chest and shoulder region. I will perform blast strap push ups after my bench workout or after a military press workout to add much needed volume to my workout. What I like to do is combine it with a pulling movement and perform each back to back for 3 to 4 sets.

This exercise puts a great amount of added stress to your stabilizers in your shoulder since the straps are not stationary and they move freely causing your shoulders to create the stability in order to perform the exercise. By doing so the body also recruits the abdominal region to help the shoulder stabilizers to hold still. This puts much needed added stress to the core muscles which in turn will create a healthier mid-section. This is a great variation to the push up and should be included in any advanced training program.

Tip of the Day: Instead of doing the normal dumbbell bench press or incline bench press after your bench press training, try throwing the blast strap push up into the routine for a few weeks. It will get you off your back and in a position that stresses your abs as well as pumps some volume into your chest region.

Click here to view the embedded video.

I will be trying out various ways to log for you to see what way I like showing you what I am eating:

Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak

Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None

Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter

Total Calories: 2580 (278P, 207C, 69C)

Felt hungry throughout the day and I am happy about that.  This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.

Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)

Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato

Squat Workout
Week 1- 70%,80%,90%

1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)

2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps

3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side

That’s it for today.  I have a bunch of things to get done and needed to put time into other things today.

Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli

Meal 4:
Full Strength MRP (40P,25C,5F)

Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)

Meal 6:
4oz. Steak (34P,7F)
Asparagus

Daily Total: (285P, 202C, 78F) Calories = 2650

Interview with Kevin Weiss

POST ANY COMMENTS OR QUESTIONS YOU MAY HAVE FOR KEVIN OR MIKE BELOW!

That link again is:

http://www.hanleystrength.com/bonus/Kevin-Weiss-Interview.mov

When it comes to the type of workout you should do, most people get it all backwards.  How bout this statement, “I heard I should lose some weight first before I start to workout with weights.”  What kind of crap is that?  I have never heard something more outrageously ridiculous as this one and yet I have heard this a thousand times from prospective clients at our facility.  People have   this fitness thing all backwards when it comes to losing bodyfat.  Weight training is THE #1 soultion for losing bodyfat.  Here are a few reasons why you should choose weight train as your first priority:

1. It increases your testosterone and growth-hormone levels better than any other form of training so you can quickly gain strength and muscle, even after a hiatus from exercise.

2. Weight training improves the strength of your ligaments and tendons, if the exercises are done in full range of motion.  This will decrease the chance of any overuse injuries as your training intensifies.

3. It boosts your metabolic rate because of the high caloric expenditure of multi-joint movements, as well as from the resulting increase in lean muscle you will experience after a few weeks to months of regular exercise.

So when you go to the gym tomorrow please do not jump on the treadmill or elliptical and do an hour of cardio as your first workout back.  Here is what I suggest you do:

1. Sign up for my newsletter and grab your gift which gives you the 10 Top Muscle Building Exercises

2. Head over to the dumbbells and grab a pair and get to work!

3. After your workout jump back over to this blog and post your workout for the day.  I will critic it for you and give you some feedback regarding your workouts.

Have a Great Workout!

Mike

Box Squat w/chains – 135 x 3,

add chains (3) – 185×3, 225 x3

add briefs         – 275x2x2, 315x2x2, 365x2x2, 405x1x2

*this was performed using a foam box,  we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.

Sumo Deadlift w/bands – 225x1x2, 255x1x3, 275x1x3, 295×1, 315×1

* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.

Accessory Work:

1A. Back Raise – 25 lbs. x 15-20 x 4

1B. Standing Abs – 100 lbs. x 12-15 x 4

I had a heavy suit last sunday so I kept it fairly light today.  After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.

Post comments on What Your Workout was Today!

A typical lower body workout for us may look something like this:

1. Deadlift off 4 mats – work up to a 3RM
2. Sled Drags – Down & Back x 2 trips x 3 sets
3. GHR – 3-4 sets of 8-12
4. Back Extension -  3-4 sets of 8-12 reps
5. Hanging Leg Lifts – 3-4 sets of 8-12 reps

Please feel free to comment questions below!

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