Fergusonhouse

Daily Workout

tacshooter — Mon, 22 Aug 2011 16:40:16 +0000

Today we’ll be taking a break from the Deck of Cards Workout. We’re still going to keep intensity high, but we’re gonna mix it up a bit. We’re going to start with a run – a mile or so, maybe more…

:: MOVEMENTS ::
- Pull-ups to failure
- Ball Jumps x 20
- Human Flags
- Clapping Push-ups to failure
- Bench Squats x 12
- L-seat to Handstand

Pull Up Maxes

tacshooter — Fri, 19 Aug 2011 02:53:34 +0000

First off, when I’m talking about getting a max on pull-ups, I mean solid pull-ups with good form and no swinging or kipping at all. I haven’t tried to max out on pull-ups for quite some time. The last time I gave it a go, I was struggling with number 8 when I came down off the bar. That was a couple months ago. So today i decided to give it a shot again. I was absolutely amazed at the outcome! On my first set, I didn’t even feel a slow-down until 13 and held perfect form through #16. I was able to get that same 16 reps three times in a row! Then a couple hours later, I decided to hop up for another set and there it was – 18 pull-ups. I did 18 freaking straight-bodied, calm form, no kip, no swing, no kick pull-ups – are you F-ing kidding me?!?!? This is coming from a guy who has ALWAYS had a problem rocking good pull-ups; they’ve been my weak spot for my entire life and now I’m killin’ em’…

Today’s Deck of Cards

tacshooter — Wed, 10 Aug 2011 18:50:39 +0000

Here’s the deck of cards for today – I know it’s hot as hell out there, but keep that intensity up!

Comment below with your time and opinions…

:: Movements ::
♠ = Heavy Bag Squats
♣ = Pull-ups
♥ = Clapping Push-ups
♦ = Ring Roll-outs

Today’s Deck of Cards

tacshooter — Mon, 08 Aug 2011 18:52:00 +0000

Here’s the deck of cards for today…

Comment below with your time and opinions…

:: Movements ::
♠ = Weighted Lunges
♣ = Pull-ups
♥ = Dips
♦ = Hanging Leg Raises

Today’s Deck of Cards

tacshooter — Wed, 03 Aug 2011 02:35:00 +0000

Warm up with some plyo push-ups and lunges, then throw in some human flags after you finish the deck…

Put your time and feedback in the comments section below…

:: Movements ::
♣ = Squats w/35# DB’s
♠ = Reverse Grip Chin-ups
♥ = Decline Push-ups
♦ = Dips

As usual, for more than one athlete, assign the suit to different exercises for each person. That way nobody ends up waiting on anyone else to perform an exercise. When a Diamond is drawn, each person does their specific Diamond movement.

Today’s Deck of Cards

tacshooter — Tue, 02 Aug 2011 02:43:00 +0000

Warm up with some pull-ups and handstands, then throw in some curl iso holds after you finish the deck…

Put your time and feedback in the comments section below.

:: Movements ::
♣ = Double Squats w/Heavy Bag
♠ = Pull ups
♥ = Decline Push-ups
♦ = Ring Roll Outs

Today’s Deck of Cards

tacshooter — Fri, 29 Jul 2011 17:34:26 +0000

Taking a break from pull ups for the first time in a while today. Pay attention to the movement when you do the toe squats. Make sure you get good calf raises out of them and concentrate on squeezing your quads and your core out of the squat. Push ups have been too easy lately. Today, we’ll be doing double the number of push-ups. If you draw a 9 in your push-up suit, you’re doing 18 push-ups! For the ring push-outs, put your feet in the rings, fairly low to the ground (maybe 2 feet high) and get in the up position of a push-up. Then you just want to push yourself like you were slowly swinging backwards. Let yourself come back to the starting position SLOWLY…

Warm up with some pull-ups and handstands, then throw in some curl iso holds after you finish the deck…

:: Movements ::
♣ = Toe Squats
♠ = Dips
♥ = Double Push-ups
♦ = Ring Push Outs

Today’s Deck of Cards

tacshooter — Thu, 28 Jul 2011 19:42:35 +0000

The house has set the suits to their movements and the dealer’s got the cards in hand, now get to work and keep up the intensity…

:: Movements ::
♣ = Toe Squats
♠ = Dips
♥ = Double Push-ups
♦ = Ring Push Outs

For more than one athlete, assign the suit to different exercises for each person. That way nobody ends up waiting on anyone else to perform an exercise. When a Diamond is drawn, each person does their specific Diamond movement.

Today’s Deck of Cards

tacshooter — Mon, 25 Jul 2011 18:29:44 +0000

Maintaining intensity for more than one person… Assign the suit to different exercises for each person. That way nobody ends up waiting on anyone else to perform an exercise. When a Diamond is drawn, each person does their specific Diamond movement.

:: Movements ::
♣ = Burpees
♠ = Pull-ups
♥ = Push-ups
♦ = L-seat to Handstand Stall

Today’s Deck of Cards

tacshooter — Sun, 24 Jul 2011 20:14:11 +0000

Time for another deck of cards workout. I’m working out alone at the fire station today and I had to swing out to station 14, so I’ll have to make due in unfamiliar surroundings… Below are the 4 movements I’ll be using:

:: Movements ::
♣ = Cross-body Lunges
♠ = Pull-ups
♥ = Dips
♦ = Hanging Leg Raises

- Aces – 20
- Face Cards – 10
- Numbers – number on the card
- Jokers – 60 second iso chin-up holds

I’m going to have a 60 second rest break after every 13 cards for a total of 4 throughout the deck… Remember to keep the intensity high and minimize the time between cards…