Hey people! You all had to listen to my Paleo-diet ramblings over the past couple years, so I though some might be interested in this. This was the first event of it’s kind and seems to have been very productive. Scientists, Journalists, and exercise professionals, all with an evolutionary perspective! I guess this confirms how much of a nerd I’ve become over this stuff:)
They should have videos of the presentations up soon. Check it out-Jake
Warm-up- Turkish get-up x 5 minutes
Workout- Strength
1-arm press- 3 sets of 3
go heavy and rest 2 minutes between sets
Pull-up- 3 sets of 3-5 (with band or not)
Make the reps hard, but crisp. Not grinding, or reaching with the neck
Rest 2 minutes between sets
Finisher- Circuit
Two hand swings x10
Band pull-aparts x10
Bear crawlx up and back
Two hand swing x10
Ball slam x10
Do 4 circuits with 1 minute in between
Have a good monday! Jake
Warm-up- Band walks x 2 up and back
Workout- Air squat x 6
Push-up x 6
Split jumps x20
Crab walk x up and back
Walking lunge x up and back
Do 4-5 rounds with 45 second rest in between. Enjoy using your bodyweight!
Finisher- Vo2 15/15 two hand swings
Try to keep it up for 12 minutes!
Keep moving during the rest periods!
Let me know how you guys are doing with these workout.-Jake
Warm-up- Turkish get-up x5 min
No hip bridge- Go a bit heavier
Workout- circuit-
Deadlift x8
Double press x8
Jump rope x 30
Double row x8
triceps press x8
suitcase walk x 4 lengths- 1 hand per round
Take a minute in between rounds and do four of them.
Finisher- 1 arm swings x 1 minute each hand
rest about 1 minute, then
1 arm swing(heavier bell) x30 secs each hand
Got a job at a big gym. They have a few bells, but it won’t be the same without you guys!
Warm-up- Band pull-ups- 3 sets of 5
Nice and crisp. If it gets tough….stop!
Workout- Circuit stations
20 seconds of each, rest 1 minute between rounds, do 5 rounds
Body row
Step-up
see-saw press
Deadlift
Pull-apart
Split Jumps
Finisher- Skipping series(hopefully Stephanie is there!)
Lazy skip
power skip
crossover skip
Monster skip
skater steps
Backwards skip
Do 2 lengths of each then rest and repeat 2-4 times. Have fun!-Jake
