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Getting "Tacked"

January 20, 2018

For Christmas James and I decided to give ourselves the gift of a partner training sessions with our good friend Brett Tack.  Brett is a personal trainer at our gym (Colorado Athletic Club in Boulder) and also a world class athlete.  He is extremely knowledgeable  about exercise and body mechanics so we could not have been in better hands.  Thankfully James and I often train together so we know each other's strengths and weaknesses and often make fun of one another as we push ourselves.  Brett was a good sport and put up with our shenanigans while also working us to the point of exhaustion.  


Here is what we did:


Set 1

20 thrusters with the barbell 

20 wall balls

20 plank, one arm row, other arm row, hop in your feet then back out


repeat set, decrease thrusters and wall balls to 15


repeat again, decrease thrusters and wall balls to 10


Set 2

30 seconds double arm heavy rope up and down, rest :30 seconds

30 second of heavy medicine ball slams (catch in a squat as it rebounds and take back overhead to slam again), rest :30 seconds

10 pick up heavy medicine ball in a squat and drop it over shoulder then the other


repeat 2 more times


Set 3:

10 push ups to tuck knees with feet suspended in TRX

15 hip thruster things (heels of feet on stability ball, knees bent at 90 degrees, back on mat.  Raise hips all the way up until body is straight from shoulders to knees then back down)


Repeat 2 more times


Set  4

10 pull ups

20 Russian kettlebell swings

2 times through


Using a bench with 4 risers, jump out to a plank with hands on bench and feet on floor, do a push up, jump back in then jump up on to bench, repeat 10 times


repeat whole set again





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