Workout - June 29, 2008

Had the pleasure to train with one of the baddest mo-fo's around~Jim Kelly, who trains many of the Iraqi troops on combative techniques and co-owner of the Cincinnati Jiu Jitsu Academy. Here we go...

1. Hose Arm Bars [feet can't touch] - 5x + DB Single Arm Snatch - 5x/arm
2. Weighted Vest Sit outs - 20x + KB/Vest Front Squats [1.5 pood per arm] - 10x
3. Prowler Push - 70 yards + Backward Sled Drag - 70 yards
4. Barbell Bus Drivers - 10x + 45# rubber plate halos - 10x
5. Barbell Roll out - 10x + Stability Ball ABC Hip Thrusts [like a suplex] - 15x
6. Kneeling Tire Flip - 5x + Barbell/Band Single Arm Clean/Jerk - 5x/arm

Finished with some stairs and track work.

Workout - June 22, 2008

As usual, 6 stations x 5 minutes per station:

1. Elbow plate crawl - 10 yards + Guard position alternating band row - 20x
2. MB Single arm Push up hold - 5x/side + Band full Turkish get up - 5x/side
3. BOSU Circles - 5x/direction + Chains/KB Backward Drag - 35 yards
4. KB/Vest Front Squat - 1ox + KB/Vest Lunge Walk - 35 yards
5. Alternating Hose Waves - 20x + KB Arm Bar - 5x/side
6. DB Kneeling Tuck Jump - 5x + KB Chopper - 10x/side

Finished with Prowler push 5x for 70 yards each time...might have been the hardest workout we have done yet!

Firefighter's Circuit - Brutal!

ASF is home to 3 of 5 firefighters as they prepare to defend their #1 national ranking this year; check out some of their training....

Junior Hockey Strength and Power

A few highlights...

Combines overrated?

Does the Football Combine Predict Playing Ability?

By Dr. Michael Yessis

Click here to find the answer...

Introducing....Heather Riley Poggiali !!!

Workout--May 10, 2008

Each of the following stations was done for 5 minutes....

1. Hose Arm Bars--10x + Dragon Pushups--20x
2. Stability Ball Skiers--20x + KB Turkish Get Up--5x/side
3. KB Single Arm Band Swings--5x/side + Barbell Snatch--10x
4. Med Ball Rotational Throws--10x/side + Prowler Push--70 yds
5. Burpee Box Jump--5x + Lunge Jumps--20x
6. Tire Sledge Hits--5x + Alternating hand tire touches--20x/hand

Hit the stairs for another 15 minutes straight.
Here is a video for that day...