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  • Hulk Out: Bell Ringer

    May 14, 2014 Author: HulkE
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    Kettlebells. Yep, we’re using them.

     

    Whether you’re tight on time or limited in space, kettlebells are a great go-to for quick and easy workouts at the gym OR at home. These odd shaped weights are perfect for momentum-based workouts.

    If you don’t have one or don’t have access to one, don’t fret. GORUCK sandbags can work in a pinch or with a bit of creativity, your full loadout ruck will do great.

    The Bell Ringer is technique driven and meant to be performed as a circuit. Feel free to blast through this workout. Again, you won’t need much for this particular workout – weight and space. That’s it.

    If you’re familiar with GORUCK events, then you know that your ruck is your greatest asset as well as the Cadre’s preferred torture device for PT. With the Bell Ringer, you’ll get a taste of what that’s like by using only a kettlebell throughout the entire circuit. Choose your weight wisely and NO SWITCHING WEIGHTS MID-CIRCUIT!

    Stay strong, keep breathing, and get swingin’.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Kettlebell

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute of rest between sets)
    OR
    5 minutes of jump rope

    Workout:
    5 exercises, 10 reps each exercise, 6 sets
    1:00 – 1:30 minute rest between sets

    Alternating Kettlebell Push-Up

    • Lay the kettlebell on its side so that the handle portion lays it flat against the ground.
    • Start with your right hand on the kettlebell, go down, push-up while quickly switching hands and repeat with left side until your right hand is back on the kettlebell. That’s one rep.

    Kettlebell Overhead Press

    • Cradle the kettlebell with your hands around the rounded part (not the handle).
    • Start position is at chest level.
    • Press the weight overhead then back to the start position. That’s 1 rep.

    Russian  Kettlebell Swings

    • Keep your back straight throughout the exercise.
    • Have your legs at shoulder width apart.
    • Explode through the hips and raise the kettlebell up to shoulder height then in a controlled motion, lower the weight back down to the start.

    Sumo Squat with Kettlebell

    • Have your legs slight wider than shoulder width with your toes pointed at a 45-degree angle.
    • Keep your back straight throughout the exercise.
    • Use an overhand grip with both hands to hold the handle.
    • Go at a 30X1 tempo (refer to GORUCK’s Guide to Tempo Training)

    4-Count Flutter Kicks

    • The start position is both feet 6 inches above the ground.
    • Keep your legs perfectly straight and toes pointed throughout the exercise.
    • Cadence is a 4-count: 1, 2, 3, (rep #). Perform until all reps are completed.

     

  • Hulk Out: The Multi-Tasker*

    April 30, 2014 Author: HulkE
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    The Multi-Tasker is an AMRAP-style workout. What’s AMRAP you say? As Many Rounds/Reps As Possible. If you’re familiar with GORUCK’s Training page, one who practices CrossFit, or a crazy meathead (-points at myself-), then this is a cringe worthy acronym.


    This particular workout is to be performed as a circuit: complete one exercise then move on to the next. Although it is only 4 exercises with 4 reps each exercise, this workout can sneak up on you quick. Make sure to get your stations at the ready ahead of time. We’re looking for total rounds completed during a set time. How long you rest and what you do between each set is entirely up to you. And as always, STAY TRUE TO FORM.

    With GR events, you’ll never know what the Cadre wants you to do until you’re instructed to do so. The Multi-Tasker is meant to keep you on your toes but keep you moving, while at the same time testing your abilities to concentrate.

    This is a gym friendly workout…well, figuratively speaking. You will be hogging a squat station for some time. If you’re lucky, grab 2 Olympic bars (one on the ground ready for the power clean/push press combo and one prepped for back squats). So be prepared to make gym-emies. It can be done at home as long as there’s enough space and can be easily modified by using sandbags or a heavy ruck.

    It’s you versus the clock. How many complete sets can you do? Only you will know so keep your head in the game.

    Stay strong, keep breathing, and don’t stop.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Timer, Clock, or Watch
    Olympic barbell (preferably 2)
    Squat rack
    Various weighted plates
    Dumbbells

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute of rest between sets)
    OR
    5 minutes of jump rope

    Workout:
    4 exercises, 4 reps each exercise, AMRAP in 1-hour
    1 – 1:30 minute rest between sets

    Note:
    This workout is flexible. You can stick with one weight load for each of the exercises or adjust as you see fit. Personally, I start off light with each of the exercises then progressively add more weight as I continue more sets. The thirst for Iron never stops!

    *The Multi-Tasker is what my girlfriend decided this workout should be called considering all its “moving parts” and testing one’s ability to concentrate.

  • Hulk Out: Chest Day

    December 4, 2013 Author: HulkE
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    What’s the quintessential exercise when you think about heading to the gym to workout? WRONG! It’s flat barbell bench press. (If you got it right, then yay… have a cookie.)

    Regular ol’ flat barbell bench press is a great exercise to do at the gym for upper body strength. The main muscles being worked are your chest and the secondary muscles affected can vary depending on grip style, grip width, angle of stabilizing surface (i.e. incline, flat, decline, or malleable), and varying weights used.

    The following  simple workout revolves around the flat barbell bench press as the heaviest lift of the workout. The push-ups before benching are your chest muscles warm-up; the exercises after benching help work the muscles that flat bench didn’t hit.

    With the bench press, focus on the task at hand and visualize what you will need to do. Add the weighted plates that you want to press, add them to the barbell, and lock them in place with the appropriate safety clips.

    Soon as you’re ready, lay on your back and keep it flat against the bench during the entirety of each set and rep. DO NOT ARCH YOUR BACK DURING MID-EXERCISE.

    Adjust where you need to be before pushing off – I like to line my eyes directly underneath the barbell.

    Brace your core (keep your ab muscles tight) and keep your feet comfortably on the ground. DO NOT FLAIL YOUR LEGS/FEET AROUND DURING MID-EXERCISE.

    Place your hands. Normally, shoulder width apart works fine. If your gym uses notched, Olympic bars, “measure” where shoulder width is for you. For this particular exercise, an overhand grip will be used.

    Take a deep breath in. Unrack the weight, Keep holding that breath while slowly lowering it down to lightly touch your chest muscles. After that initial touch, push the weight as fast as you can upwards while exhaling.

    Once the weight is pressed back to the top and arms are straight (aka locked out), then you’ve completed 1 rep while doing full range of motion. Congrats!

    Now pause, take a deep breath in, and repeat until sets are finished.

    DO NOT BOUNCE THE WEIGHT OFF YOUR CHEST WHEN DOING ANY HEAVY BENCH EXERCISES. Failing to do so can lead to serious injuries and even death. So don’t do it. Be safe and have a spotter readily available regardless if you can bench the weight flawlessly or have initial concerns before pressing.

    Now I’m a gym guy and love Iron.  But this workout along with many of the workouts that I refer to can easily be adapted for non-gym goers. For this particular workout, various styles of push-ups and stretchy bands can do what Iron does.

    Stay strong, keep breathing, and be hungry.
    -HulkE

     

    What You Will Need:
    Foam Roller
    Rowing Machine or Jump Rope
    Flat Bench Press Station + Various Weighted Plates
    Dumbbells

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

    Workout:
    4 exercises, different sets, various reps
    Rest for 1:30-2:00 minutes between sets.
    Rest for 2:00-3:00 minutes between exercises.

    Push-Up: 3 sets of 5-6 reps

    • Preferably on the ground
    • Maintain proper push-up position the entire time (feet together, hands shoulder width apart, back straight, core tight)
      -arms straight on the up
      -triceps (back of arms) parallel to the ground on the down

    Flat Barbell Bench Press: 9 sets at a 30X1 tempo (See GORUCK Glossary for Tempo Training.)

    • Have a spotter available
    • Record your weight progressions for the following pyramid set:
      -12 reps ___________
      -10 reps ___________
      -8 reps ___________
      -6 reps ___________
      -5 reps ___________
      -4 reps ___________
      -3 reps ___________
      -2 reps ___________
      -1 rep ___________

    Alternating Dumbbell Press: 3 sets of 6 reps

    • Laying on a flat bench.

    Dumbbell Flies: 3 sets of 6-8 reps

    • Laying on a flat bench.

    Note:
    To make your chest muscles really hate you for the next couple of days or to fully push your chest muscles, do 3 sets of 10 -12 reps of incline bench press before the flat bench and 3 sets of 10-12 reps of decline bench press after the flat bench. Choose your weights accordingly and have a spotter available.

    Carry a small notebook and pen and record all the weights that you’ve used for each of the above exercises. It’s a great way to track progress and plan future workouts.