3GTrainer http://www.3gtrainer.com "Training intensity that models the course of your life." Mon, 07 May 2012 22:34:21 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 “Eye Of The Tiger” (Modified) http://www.3gtrainer.com/2012/01/eye-of-the-tiger-modified/ http://www.3gtrainer.com/2012/01/eye-of-the-tiger-modified/#comments Wed, 04 Jan 2012 19:40:13 +0000 BrandonBlog http://www.3gtrainer.com/?p=1361 “Eye Of The Tiger”

Complete 3 circuits of each phase of:

Phase I

Jump Rope x 90S.

Pushup Row x 10 R/ea.

Hip Gyro x 20 R

Floor Fly(one arm)/Pushup x 10R/ea.

Snatch(one arm) x 10R/ea.

Knee In DB Curl (one arm) x 10 R/ea.

Knee In Fly (one arm) x 15 R/ea.

OH Wall Sqaut x 20 R/ea.

PHASE II

Touch Down Front Raise 10 R/ea.

Chinup 20 R

Medicine Ball Torso Rot. (3 pnt.)10 R ea.

Bosu Pushup 20 R

OH Squat 10 R

Plank Kickback 20 R

Side Plank Toe Tap(wtd.) 10 R

Dealift 20 R

 

]]> http://www.3gtrainer.com/2012/01/eye-of-the-tiger-modified/feed/ 0 “Eye Of The Tiger” http://www.3gtrainer.com/2012/01/eye-of-the-tiger/ http://www.3gtrainer.com/2012/01/eye-of-the-tiger/#comments Wed, 04 Jan 2012 19:27:47 +0000 BrandonBlog http://www.3gtrainer.com/?p=1358 “Eye Of The Tiger”

Complete 3 circuits of each phase of:

Phase I

Jump Rope x 90S.

Pushup Row x 10 R/ea.

Hip Gyro x 20 R

Floor Press/Pushup x 10 R/ea.

BB Clean x 20 R

Knee In DB Curl x 10 R

Russian Twist x 20 R/ea.

Box Jump x 20 R

PHASE II

Touch Down Front Raise 10 R/ea.

Chinup 20 R

Medicine Ball Torso Rot. (3 pnt.)10 R ea.

Bosu Pushup 20 R

OH Squat 10 R

Plank Kickback 20 R

Side Plank Toe Tap(wtd.) 10 R

Dealift 20 R

 

]]> http://www.3gtrainer.com/2012/01/eye-of-the-tiger/feed/ 0 “Challenge” http://www.3gtrainer.com/2011/12/challenge/ http://www.3gtrainer.com/2011/12/challenge/#comments Fri, 16 Dec 2011 15:53:16 +0000 BrandonBlog http://www.3gtrainer.com/?p=1334 Complete As Many Circuits As Possible In 15 Minutes x 20R/ea. Of :

Goal: 7+ circuits

OH Wall Shot

Wall Tap (jumping)

Forehead Pushup

Frog Hop

Demo Exercises

]]> http://www.3gtrainer.com/2011/12/challenge/feed/ 0 “Merry Christmas” http://www.3gtrainer.com/2011/12/merry-christmas/ http://www.3gtrainer.com/2011/12/merry-christmas/#comments Fri, 16 Dec 2011 15:47:20 +0000 BrandonBlog http://www.3gtrainer.com/?p=1330 Complete 3 Cycles Of Each Phase Of:

PHASE I

Pullover x 20R x 20-30lbs.

Knee In Curl (One Arm) x 10R x 12-20lbs.

Clean/Jerk x 15R x 45lbs.

Pushup To Press x 6R x 8-12lbs.

PHASE I

Burpee x 30S.

High Knees x 30S.

Side Plank x 15S./ea.

Box Jump x 30S.

 

]]> http://www.3gtrainer.com/2011/12/merry-christmas/feed/ 0 “Total Body” http://www.3gtrainer.com/2011/12/total-body/ http://www.3gtrainer.com/2011/12/total-body/#comments Wed, 14 Dec 2011 17:27:46 +0000 BrandonBlog http://www.3gtrainer.com/?p=1325 Complete 5 Sets In Pairs x 15,12,10,10,10 Of:

Wall Shots (sngl. Leg)

DB Leg Raise (sngl. Arm)

Complete 3 Sets In Pairs x 60S.,40S., 20S. Of:

Dive Hop

KB Swing

Complete 3 Sets In Pairs x 15,12,10 Of:

Matt Drag Pushup

Pullup

 

]]> http://www.3gtrainer.com/2011/12/total-body/feed/ 0 “Back To Training” http://www.3gtrainer.com/2011/12/back-to-training/ http://www.3gtrainer.com/2011/12/back-to-training/#comments Wed, 14 Dec 2011 17:20:39 +0000 BrandonBlog http://www.3gtrainer.com/?p=1322  

Complete 5 Sets In Pairs x 15,12,10,10,10 Reps Of:

One Arm Row

Turkish Getup

Complete 3 Sets In Pairs Of:

Pullup x 12 Reps

Pullover Leg Raise w/Swiss Ball

 

Complete 3 Sets In Pairs x 15,10,10 Of:

BB Deadlift

Push From DB (close)

 

]]> http://www.3gtrainer.com/2011/12/back-to-training/feed/ 0 “Mandatory Corrective Warm-up” http://www.3gtrainer.com/2011/12/mandatory-corrective-warm-up/ http://www.3gtrainer.com/2011/12/mandatory-corrective-warm-up/#comments Wed, 14 Dec 2011 17:13:12 +0000 BrandonBlog http://www.3gtrainer.com/?p=1319 MFR Lats x 2-3 Minutes/ea.

MFR Piriformis x 2-3 Minutes/ea.

Band Rows x 25R.

Y,T,A (2.5 lbs.) x 10R.

Rear Fly (standing) x 10R.

OH Lateral Raise x 10R.

Rotator Pull (Abducted) x 10R.

Rotator Pull (Adducted) x 10R.

Bridge (Sngl. Leg) x 20R/ea.

OH Wall Squat x 20R.

 

]]> http://www.3gtrainer.com/2011/12/mandatory-corrective-warm-up/feed/ 0 “Leg Power” http://www.3gtrainer.com/2011/12/leg-power/ http://www.3gtrainer.com/2011/12/leg-power/#comments Wed, 14 Dec 2011 17:03:09 +0000 BrandonBlog http://www.3gtrainer.com/?p=1314 Complete 5 Sets In Pairs x 15,12,10,10,10 Reps Of:

BB Back Squats

DB Kickbacks

Complete 3 Sets In Pairs x 12-15 Reps Of:

Goblet Squat To Press

OH Lateral Raise

Then Complete 3 Sets In Pairs x 12-15 Reps Of:

DB Front Step-Up

Pullover To Crunch

 

]]> http://www.3gtrainer.com/2011/12/leg-power/feed/ 0 “MOVE” http://www.3gtrainer.com/2011/12/%e2%80%9cmove%e2%80%9d/ http://www.3gtrainer.com/2011/12/%e2%80%9cmove%e2%80%9d/#comments Wed, 14 Dec 2011 15:29:55 +0000 BrandonBlog http://www.3gtrainer.com/?p=1298 Complete 1 circuit through of:

20 spread ups w/medicine ball rotation x 10 lbs.

10 burpees

15 medicine Ball pushups

50 body rows

30 deadlift x 45-135 lbs.

25 box jumps or 30ea. step ups

100 wall shots x 10 lbs.

5 minutes jump rope or versa climber x 3 min.

50 Kettlebell squat to upright row x 15-30 lbs.

¼ mile walk holding two 12-20 lb. DB

 

]]> http://www.3gtrainer.com/2011/12/%e2%80%9cmove%e2%80%9d/feed/ 0 “Softball I “ http://www.3gtrainer.com/2011/12/softball-i/ http://www.3gtrainer.com/2011/12/softball-i/#comments Wed, 14 Dec 2011 15:28:06 +0000 BrandonBlog http://www.3gtrainer.com/?p=1295 Complete 5 Circuits Of:

Single Leg Deadlift x 15Ea.

Pushup Row x 10R/Ea.

Lunge To Overhead Press x 15 Ea.

Straight Arm Pressout x 20R

OH Knee In x 20R

 

]]> http://www.3gtrainer.com/2011/12/softball-i/feed/ 0