Been to long...

Hello all you fit freaks! I have to say that I am truly sorry for not updating this blog since last September. I have been incredibly busy the last seven months. Now, I am not one for excuses so I wont make any. Starting now I will post at a minimum weekly. 

I have been getting a lot of direct messages on my Twitter asking fitness and lifestyle related questions. As a trainer I normally charge for answering these type of questions, but I feel it is part of my civil duty to help YOU live a better life.

That being said; next week I will be posting a FAQ post where I answer some of the most common questions I get asked. If you have anything you want answered tweet me or leave a comment below.  

Enough rambling... 

Train hard and stay safe.

Caleb Burzan

05 August 2013

Warm Up: 

10 minute ROM

3x 10-15

GHD Sit Ups

GHD Back Extensions

Push Ups

OVH SQT

KB Swings (35)

Ring Dips

METCON: 

21-15-9

Front Squat to Overhead Press

Pull Ups

Supplemental Work: 

50x Leg Levers

2 x 50x Bicycle Crunches

25x Reserve Crunches 

15x L Pull Ups

10x Jack Knife 

15x Weighted Sit Ups

Prep Phase (BW):

100 Jump Ropes

20x Lunges

100 Jump Ropes

30x Jump Squats

100 Jump Ropes

40x Step Ups

100 Jump Ropes 

1 August 2013

Prep Phase:

10 minutes ROM drills

20 minutes of bodyweight movements (20 movements, non stop for 1 minute each)

Strength:

Front squat 3x3
135, 155, 185

METCON:
5x
Run, 400m
15x, Overhead Squat 45#