Vigor

12/19/2022

I have decided to do some personal and small group training in Kettering.
Let me know if you’re interested. Availability will be VERY limited.

Send a message to learn more

11/21/2022

Working out at home or in a gym with little or no programming? This could be the answer! This is the programming that I use personally. Check it out

It’s all about the fine details.

I don’t care what your skill level is, who you are, or what your background is.

I’m going to coach you up.

Most love it, others can’t stand it. I work with the ones who WANT it. Who want to improve. Want to better themselves. Want to take things to the next level.

I use all my time and resources to make people better. I don’t have time to want something more for them, than they do themselves.

If you want to be better, do something about it. Stop wondering around and waiting for that to happen.

02/26/2022

2.26.22
Warm up
10–>1
Jumping jack
Push ups
Squat

Mobility
1 min each
L Sprinters lunge
R Sprinters lunge
L Figure 4
R Figure 4

Strength
Deadlift
5 rounds of warm up increasing load, decreasing reps
Example
20 @ 95lb
15 @ 135
10 @ 205
8 @ 255
6 @ 305
Working sets
5 X 6 @ 325lb

WOD
10 min EMOM
3 Barbell row 135/95
3 Hang Power Clean
3 Shoulder to OH
*all 9 reps must be completed without taking hands off bar

Accessory
3 X max reps
Single arm DB row L & R
Banded face pulls
Rest 1 min

Use a dumbbell that allows you to do at least 15 reps. 15-40 is where you want to be
Use a heavy enough band to keep you in the same rep range. 15-40

02/25/2022

2.25.22
Warm up
10–>1
Jumping jack
Push up
Squat

WOD
5RFT
9 Pull ups
18 Alt. KB sn**ch 24/16kg or 50/30lbs

Accessory
3 rounds
Max Reps:
DB Supinated curls
DB 90 degree front raise
DB Skull crusher
DB A’s

All to be done with light weights. You want to be able to perform at least 15 reps per movement. If you get 30-40, even better.
I’m going to use 12lb dumbbells so I guess we’ll say
12/8lb

02/23/2022

2.23.22
2 minutes jump rope
10 PVC pass thru
20 PVC OHS
30 Sit ups

WOD
25 rounds of Cindy
A round of Cindy =
5 pull up
10 push up
15 squat

30 minute time cap

That’s a round every 1:12 if you need a way to pace.

It’s a grind and it will suck beyond round 10.
Another point of view is that AT MOST this will take up 1/48th or 2.08% of your day.
You’re sacrificing 2% of your day for a whole slew of health benefits!
Seems like a damn good trade when you look at it like that!

02/23/2022

2.22.22
I rode the bike 22.2 miles
1 hour of LISS

02/22/2022

2.21.22
WOD
10–>1
Sandbag Burpees 75/50
Box Jumps 30/24

02/20/2022

2.20.22
Warm up
7 minutes
3 inch worm
6 alt lunges
10 jump squat (finish w/ a hand clap above head)

WOD 1
4 rounds of:
DB upright row/muscle clean + press complex to failure (1 db upright row/1 db muscle clean and press = 1 rep)
10-15 Sumo deadlift 205/135
BB wide grip upright row to failure
10-15 Sumo deadlift
DB bent lateral raise complex (R/L/Both = 1 rep) to failure
Rest 1 minute at the end of each round.

WOD 2
4 rounds of:
1.Seated 90 degree DB press to failure (lock elbows at 90 degrees with palms up, raise DB’s as high as possible keeping the elbows locked in at 90 degrees = 1 rep)
20 Step ups + sand bag 75/50
2.Seated DB behind back lateral raise to failure (DB caps together behind back, keep elbows extended while lifting DB’s straight out to the side as high as your mobility will allow with pinkies to the ceiling = 1 rep)
20 Step ups + sand bag 75/50
3.Seated DB jumping jack “tops” to failure (arms straight out to the sides then touch DB’s together over head = 1 rep)
Rest 1 minute at the end of each round.

5 movements per round
8 total rounds
40 total sets
Weights should allow you to do proper form while still burning you out within 10-15 reps.
No rest between movements.
It’s going to set your shoulders on fire and seriously test your will.
You’re going to have to get mean and get focused in order to win this battle with your mind.
Don’t make excuses
Don’t accept anything less than the best effort from yourself.

02/17/2022

2.16.22
Warm up
10–>1
Jumping jack
Push up
Air squat

WOD
20 min AMRAP
3 C2B pull up
5 DB push press* 50/30
7 Box jump 24/20

*if the fatigue prevents you from doing 5 unbroken, switch to push jerk.
The point of today’s workout is to go unbroken.
It takes 5 seconds, max, to get chalk.
Your hands, shoulders, and lungs, are going to beg you for a timeout. F**k that s**t! Just GO!

02/16/2022

2.15.22
LISS
60 min low intensity steady state cardio.
I chose bike and was happy that my leg cooperated.
1 hour 7 minutes
22.9 miles
Heart rate hung in the mid 90’s the whole way.
641 calories

02/15/2022

2.14.22
I apologize for the crappy programming lately. I’m dealing with an injury and it sucks. Can’t use my legs for any type of movement associated with the hip. So I’m limited to upper body and a little jump rope.

Anyyyyyyyyyway…

For Quality
60 strict pull ups from a dead hang
120 full hand release push up

However many pull-ups you do without failing or breaking, do twice that amount of push ups.
Every rep is to be perfect!
Pull ups are dead hang. No tension anywhere except your hands. Rep is complete when you touch the bar to your throat. Lower yourself slowly

Push ups are just as strict. Start on floor with everything tight and only your toes chest touching. Zero breaks in your body all the way through the range of motion. Flex your shoulders and chest at the top of each by trying to squeeze the insides of your elbows together. Hands completely off the floor with tight body before beginning the next rep.

I never stopped but still took 17:25 to finish.