All SHOW and GO!

Ahhh, you all know I love a good strength and conditioning challenge. I haven’t shared a lot of my personal training videos lately and that is simply because I keep some of Carter‘s program design private as it is his intellectual property. The following however is a new favorite of mine and one I must share!

We are in the home stretch of my figure prep for the Arnold Classic and I am proud to say that I still have as much hustle in my training sessions as I do the stage physique. I am also very pleased to report that my back has been pain-free (knock on wood) since I started this prep. I no longer consider myself an injured athlete with a fear of flaring up my low back. Though I am still cautious, I am confident in my health and movement.

Right now, Carter has me on a two-a-day schedule that is heavy with cardio or as he prefers to call it, Energy Expenditure Work :-) . I am also strength training four days a week with two push / pull days, a quad dominant leg day and a hip dominant leg day. At the end of each strength training session, I have the beloved CONDITIONING!

As you know, I love to push my limits when it comes to conditioning and cross the finish line with the hardest effort available despite fatigue setting in. The following is my current conditioning segment on Friday’s push / pull training session. I have recorded the entire circuit from start to finish so you can see I do indeed practice what I preach. You can also see how hard we train and I still have the GO behind the SHOW

Push / Pull Conditioning Circuit
Reps and Regulations:

  • Explosive Burpee into Pull Up x AMRAP
  • Vertical Thrust x 8 – 10 reps
  • Jump Rope x 15 seconds
  • Complete 5 ROUND in as little time as possible

The other beautiful component of this circuit is the self-regulation. The objective is to take as minimal rest as needed, however, you may take as much rest as you need to complete the circuit. The burpee / pull ups are AMRAP (as many reps as possible) so that is relative to your abilities and the weight of the vertical thrust can be  selected based on your strength abilities. Even further, this circuit can be measured and progressed simply by cutting down your rest time and or adding weight. It’s all about relative intensity baby!!

Have at it and enjoy!

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Video filmed at Under Armour’s Combine Training Center (UACTC) and a special thanks to Mike Whitman. :-D

6 Comments on "All SHOW and GO!"

  1. Mike says:

    Thanks for the workout Alli. Here is one for you.

    Blackjack Workout (Combination of exercises is always 21)

    Squat Thrust – 20 Push-up – 1
    Squat Thrust – 19 Push-up – 2
    Continue until you are doing 1 Squat Thrust and 20 Push-ups on the last set.
    You will start out hating the Squat Thrusts, and end up hating the Push-ups!

    “Some people succeed because they are destined to, but most people succeed because they are determined to.”

    • allimckee says:

      Haha, Mike, this looks fun and I can tell I will have my work cut out for me :-) I will have to get my training partner in on this one and get after it as soon as I am finished with the Arnold prep.. (when I can refuel for this challenge!) .. I’ll keep you posted!

      Thanks again for the great quote! You are full of them!
      Alli

  2. Riss says:

    Absolutely love the Push/Pull Conditioning Circuit. I’ve been searching for some things to add a little variety to my training, and I can’t wait to try this!

    And if you don’t mind my asking… Where did you get your capris in the video? They look crazy comfortable. I think you should consider adding a clothing/training gear section to your blog categories!

    • allimckee says:

      Hey Riss!

      So glad you found (and liked) the Push / Pull Circuit.. you’ll have to keep me posted how it goes :)

      As for the Bermuda shorts.. they are from Gina Aliotti’s line.. G Fit. They are some of my favorite pants / shorts to work out in! They are sooooo comfortable, have a great fit and I’ve had them for almost 2 years and they’re still in great shape.. I DEF recommend a pair to anyone :)

      Here’s the link.. http://www.gfitactivewear.com/

      And GREAT idea on the “clothing / training gear” section.. I will most certainly incorporate that as soon as I am finished and home from the Arnonld. THANK YOU!

      • Riss says:

        Thanks so much! Headed over to check them out right now! I hate wearing “shorts” when I’m training, but pants get so stinkin’ hot when you’re pushing a car around a parking lot and doing sprints on leg days in Atlanta!

        Good luck with the Arnold. Less than a week away!

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