I realize I have been MIA on the blogging front as of late and I apologize. Opening the facility in Weymouth brought on a bunch of issues/details I hadn't originally planned for. Now the facility has been opened for 3 weeks, we are busier than ever, and are doing things that just weren't possible in the old Braintree facility.
I want to take a quick opportunity to tell you about a program we are launching for Summer 09 that will begin Monday, June 8th. The program is called Combat Conditioning and it will be run by Lance Corporal Michael Aylward. Mike is a member of the United States Marine Corps fresh off of a tour of duty in Iraq. While on deployment, Mike created a group training program that was used on his fellow Marines and borrows from concepts from their bootcamp. I had the opportunity to review the program with Mike yesterday and it looks awesome. If you are looking for a fast paced, competitive training atmosphere, definitely get in touch with me or Mike ASAP.
We are also getting geared up for our High School/Collegiate Summer Strength Program that will begin on June 8th and run through the end of the summer. We have added staff, space, and equipment this summer and so far the response has been overwhelming. If you are a high school or college athlete looking to make serious gains to take to the playing field, you need to train with us this summer.
Lastly, the STS website is currently under development and nearing completion so I am looking forward to that. I will keep you posted so I can get your feedback.
It wouldn't be a blog post from me if I didn't give you some content that you can act on right away to push you towards your fitness and body composition goals...
This week:
Tuesday Workout
Jump rope (jumping jack if you don't have a rope) x 50 reps
Treadmill Sprint x 25 seconds
Burpee x 10 reps
rest for 1:30. This is one round. Complete 4-8 rounds depending on your fitness levels. Then lay on the ground and curse at me.
Wednesday Workout
Dumbell Circuit (Standing)
Hammer Curls x 4 reps
Overhead Push Press x 4 reps
Front Squat x 4 reps
Bent over rows x 4 reps
Pick a light dumbell weight for the first round through. Take your dumbells and do your 4 curls, without resting proceed into your overhead presses, then with the dumbells resting on your shoulders go right into your squats, and finally right into your rows. Without dropping the dumbells, repeat one more round. Rack your dumbells and rest for 2 minutes. Repeat x 3-7 rounds depending on fitness level. Adjust your dumbell weight if necessary. Guys, you probably went too heavy. Gals, you are probably too light. Pick weights that challenge but allow for perfect technique.
Get after it,
TSull
tssullivanjr@gmail.com
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