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Epic Snowed-In Workout at The Strength Coach House

12 Jan

If you live in the Northeast then chances are you just got slammed with a whole bunch of snow just like I did here in Boston. With over two-feet of snow coming all over night it meant for a professional snow day for all of us at MBSC. Sorry, to all my clients but pulling out of my driveway is physically impossible.  So, after actually getting to sleep past 5 AM for the first time in weeks, eating an epic breakfast, and shoveling 2  tons of snow out of the driveway it was time for me and the room mates an in-home workout.

Before watching the video of our in-home workout be informed that I live in a house with 3 other strength and conditioning coaches. Henry Lau, Brendon Rearick and Ana Tocco are all great room mates and coaches and our unique situation allows us to have some great tools on hand for exercise. Tools included being a weight vest, sledgehammer, chains, medicine balls and bands. With that being said you could complete this in-home circuit with out any of the tools using just your body weight.

Here is how it went down

Snow Day Workout:

Complete 4x with no rest

1. Jump Squats x 10

2. Off-Loaded Straight Leg Sit-Ups x 5 each side

3. Overhead Squat x 10

4. Feet Elevated Band Resisted Push-Ups x 10

5. Band Resisted Good Mornings x 10

6. Band Pull-Aparts x 15

7. Wheel Rollouts x 10

8. Chain Loaded RFE x 8 each leg

9. Medicine Ball Wood Chop x 10 each side

10. Chain Curls x 10


If you are snowed in and need some good reading checkout some great posts from my room mates and friends.

Brendon Rearick: Drills for Better Posture and Shoulder Health

Ana Tocco: Strength Coach Roundtable Discussion #3

Marco Sanchez: In-Home Workout

Jaime Rodriguez: 2011 Goals and Training

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Workout of the Week

27 Oct

The featured workout of the week is my bench press day that I performed yesterday. I am currently training for another powerlifting competition on December 12th in Rockland, Massachusetts. I plan on competing in the bench press and deadlift competitions, sorry no back squats for me. Although this was my “bench day,”  pull-ups stole the show in this workout. Anthony Morando hopped in the lift and surely a competition between us followed. What was originally planned as 4 sets of 5 of weighted pull-ups turned into a competition of who could pull more for 3’s, 2’s and singles. We worked up to hanging 40 kgs in the pull-ups, which turned out to be a personal record for me. This is why I love working out with the other guys at MBSC, we are always pushing each other to work a little harder. In fact there was so much energy in the gym when this was going on that Coach Dan Gabelman, who wasn’t even lifting at the time had to get in on it. Check out the workout below and watch the video to see how the pull-ups went down.

Foam Roll

Static Stretch

Thoracic Mob Drills

Wallslides

No-Money Drill

Prone YW

Linear Warm-Up

Supine Med Ball Chest Pass: 3 x 10

Med Ball Slam: 3 x 10

Bench Press: Bar x 10, 135 x 5, 185 x 2, 225 x 5, 235 x 5, 245 x 5

Bench Press w/ Competition Pause: 2 x 3 with 245 with 1 second pasue

Close Grip Floor Chain Press: 1 x 5 reps of 135 +2, 30 lb chains , 3 x 5 reps of 185 + 2, 30 lb chains x 5 reps

with

Pull ups: BW x 10, +20kg x 5, +28 kg x 3, + 36 kg x 3, +40 kg x 2

Circuit : Perform 3 times

Push Up with 40 lb vest feet elevated: 15-20

TRX Row with 40 lb vest: 10-15

Pallof Press: 10 each side

Tricep  Band Pressdown: 20 reps

 

Enjoy!!

 

Workout of the Week from Coach Anthony Morando

20 Oct

This week the featured workout was written up by fellow MBSC coach Anthony Morando. Anthony is a great, young and energetic coach who may train a greater variety of people in a single day than many do in an entire year. One of Coach Morando’s responsibilities is to serve as strength coach for the Malden Catholic high school football team. The workout featured today is a lift he designed for their in-season program. The workout is to be performed on a Monday, the most intensive day of conditioning being as it gives them the most time for recovery before game day.  Since I am on a de-load week I saw this as a great opportunity to jump in and try out the workout myself along side Anthony. I loved the workout. If your an in-season athlete or just a regular old gym rat looking to reduce your volume for a de-load week try it out and make sure to up the intensity in the second round as the reps drop from 10 to 5. Enjoy!

Coach Anthony Morando

Jump Squat 3 x 5 or KB Swing 3 x 10

Yoga Table Stretch: 2 x 10

Plank Circuit: 2 x 20 seconds

Perform 2 Rounds in circuit fashion on exercise after another.

DB Bench Press 1 x 10, 1 x 5

Chin Up 1 x 10, 1 x 5

Trap Bar Dead Lift 1 x 10, 1 x 5

Ball Rollout 1 x 10, 1 x 10

DB SLDL 1 x 10, 1 x 5

TRX ROW 1 x 10, 1 x 10

1 Leg Squat 1 x 10, 1 x 5

Conditioning

Sled March: 20 yards x 4

Tempo Runs on Treadmill: 8 x 15 seconds on/ 30 seconds off with 4 degree incline