Blues City Strength

12/31/2018

E1 Blues City Strength

Check out this recent Podcast about training and Blues City Strength with Bob Schmidt from BSin' with Bob. Thanks Chris Jones for making the connection.

http://www.bluescitystrength.com/ https://www.facebook.com/bluescitystrength/ A person who has never been to the gym before or when they go to a gym. They leave feeling unsuccessful because they were really kind of felt like they were going to do this and they get to the gym and then there psyched a...

11/10/2018

Just a reminder that stretching before and after any kind of exercise is really important. It helps warm up the muscles you are about to work on, preventing injury. Stretching after a workout is equally important as it will reduce muscle soreness as well as help get your muscles back to their original length.

11/10/2018

Just a reminder that stretching before and after any kind of exercise is really important. It helps warm up the muscles you are about to work on, preventing injury. Stretching after a workout is equally important as it will reduce muscle soreness as well as help get your muscles back to their original length.

10/26/2016

A neuroscientist says there’s a powerful benefit to exercise that is rarely discussed

Great article about the powerful benefits of exercise that we all know to be true but rarely take into account. Thanks for sharing Annie Padrid The Space 2.0, Functional Training and Sports Performance!

The neurological benefits of exercise could have profound implications for how we live, learn and age as a society.

04/06/2016

4/6/2016 WEDNESDAY No Turning Back

http://www.bluescitystrength.com/blog/2016/4/6/462016-wednesday-no-turning-back 4/6/2016 WEDNESDAY No Turning Back

WARMUP SMR Jump Rope TRX See Saw Good Morning Pysio Ball Supine Leg Curl     STRENGTH 2-1-2-3-3-4-5 Deadlift   SS 12 Slideboard Body Saw   STRENGTH 2 3x8 Half Kneeling KB SA Press   WORKOUT 5 Rounds 3 Stair Climbs 9 HR Plyo Push-ups 15 Squats 21 Body Tucks

04/04/2016

4/4/2016 MONDAY Oblique Slings & Squats

http://www.bluescitystrength.com/blog/2016/4/4/442016-monday-oblique-slings-squats 4/4/2016 MONDAY Oblique Slings & Squats

WARMUP SMR Plank 2:20 Spidey Stretch TRX Squat Jumps Leg Swings     SKILL TRX Contralateral  Oblique Sling Progression 3x6-8/side   LIFT 2-1-2-3-3-4-5 Back Squat   WORKOUT AMRAP 10 Min 6 Push-ups 4 Box Jumps 6 Pull-ups

03/30/2016

3/30/2016 WEDNESDAY Time to Chop some WOOD

http://www.bluescitystrength.com/blog/2016/3/30/3302016-wednesday-time-to-chop-some-wood 3/30/2016 WEDNESDAY Time to Chop some WOOD

WARMUP Bike 3 Min Scap Push-ups Banded Scap Pulldowns Supine Bench T Spine Activation Over/Under PVC Hollow Ground Prone Thumbs Width     STRENGTH 1 4x6/side Landmine Barbell Wood Chop “Guilty Reminder”   STRENGTH 2 6x8 Barbell Close Grip Bent Over Rows   SS 8/side DB Reverse Lunges   WORKOUT EMOM 1…

03/28/2016

3/28/2016 MONDAY A Good Day to Press

http://www.bluescitystrength.com/blog/2016/3/28/ognpss4juo0msa247o5viq8aeh123p 3/28/2016 MONDAY A Good Day to Press

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03/25/2016

3/25/2016 FRIDAY Brace Yourself

http://www.bluescitystrength.com/blog/2016/3/24/3252016-friday-brace-yourself 3/25/2016 FRIDAY Brace Yourself

WARMUP Over Over Back Back Lat Line Overs Pillar OH Reaches Spidey Stretch Leg Swings Leg Abduction     STRENGTH 5x5 Back Squat   SS 8 Club Bell Shoulder Flexion   WORKOUT 12 Min AMRAP 6 Lateral Box Over Burpees 6/side Loaded Lunges 6 Power Cleans

03/22/2016

3/22/2016 TUESDAY Deadlift Progression

http://www.bluescitystrength.com/blog/2016/3/22/7wxj3ls4bayyxu1knife96tiid2y0a 3/22/2016 TUESDAY Deadlift Progression

WARMUP 3 Min Row SL Kickback Banded Straight Arm Pulldowns KB RDL       STRENGTH 5x5 DEADLIFT   SS 3x10 Kneeling Cable Scarecrow   WORKOUT 4 Rounds 6/side KB Get-ups 6/side KB Cleans ¼ Mile Run

03/21/2016

3/21/2016 MONDAY Hypers and Prowlers

http://www.bluescitystrength.com/blog/2016/3/20/z50nxkz934stu6z6u666x7x0cttffc 3/21/2016 MONDAY Hypers and Prowlers

WARMUP SMR RIP Banded Pulldown to High Knee TRX Jumps     CORE 3x 10 Reverse Hypers 15 Rollouts 20 Hollow Rocks   STRENGTH 3x8 Half Kneeling Cable Chop Half Kneeling Landmine Press KB Alternating Loaded Lunges   3x 12/side One Arm Bent Over 1 Min Decline Plank   WORKOUT 5 Min AMRAP In teams of 2-4 2…

03/18/2016

3/18/2016 FRIDAY A Strength Day Firestorm

http://www.bluescitystrength.com/blog/2016/3/18/i3515a3ruhbpkypzmrypg51a0jq9tl 3/18/2016 FRIDAY A Strength Day Firestorm

WARMUP 2 Min Plank Push-up to T Inchworm Walkouts Bear Core     STRENGTH 1 5x5 Bench Press   STRENGTH 2 3 Rounds 6/side Landmine Rotations 12/side SA Battle Rope Slams   STRENGTH 3 3 Rounds x 1 Min Max Reps Hammer Curls Banded Tricep Extension Barbell Reverse Curls

03/17/2016

3/17/2016 THURSDAY Enter the Wall Ball

http://www.bluescitystrength.com/blog/2016/3/17/xmnxutujfnenm284l06vpdkcvat758 3/17/2016 THURSDAY Enter the Wall Ball

WARMUP 3 Min Jumprope Spidey Stretch + Hip Raise Leg Swings See Saw Banded Good Morning     LIFT 5x30m Farmer’s Carry Post Weight Range   15-15-15-15-15 Heavy KB Swings Post Weight Range   WORKOUT Complete AFAP 20 Toes to Bar 30 Pull-ups 40 Ball Slams 50 Double Unders (150 Singles) 40 Wall Balls 30…

03/16/2016

3/16/2016 WEDNESDAY Take Care of Your Tissues

http://www.bluescitystrength.com/blog/2016/3/16/j7b3fi9p2utfgvcodpqb9htjrmda8k 3/16/2016 WEDNESDAY Take Care of Your Tissues

WARMUP SMR 10 Min Ankle Break Mobility Achilles Wall Floss Quadruped T-Spine Rotation CandleStick to Rollout     CORE Pillar to PressOut Captain Morgan Dragon Flag Progression Parallel Bar Swing   MONO-Structural 3x1000m - Rest 2 Mins btw Sets Row   Mobility Pigeon Pose

03/15/2016

3/15/2016 TUESDAY Upside Down & Inside Out

http://www.bluescitystrength.com/blog/2016/3/15/3152016 3/15/2016 TUESDAY Upside Down & Inside Out

WARMUP Plank Pillar Rocks Hip Opener - Bottom to Bottom Squats Up Down Dogs ChupaCabra     STRENGTH 1 5x5 Front Squat   STRENGTH 2 10-1 Handstand Pushups Chinups   CORE Seated Med Ball OH Toss + Russian Twist Suspension Fallouts   CONDITIONING 4 MIN AMRAP Burpees

03/11/2016

3/11/2016 FRIDAY Finish It!

http://www.bluescitystrength.com/blog/2016/3/10/n4ks3mxeluqhegkfd9tpbf35bhvqbu 3/11/2016 FRIDAY Finish It!

  WARMUP 2 Min Plank Flutter Kicks Candlestick to Sit Pos. Up-Down Dogs Pike Pos PUs   STRENGTH 4x8 HSPUs SS1: 8 Cable Face Pulls SS2: 3 Ankle Hops - 6 Tuck Jumps   WORKOUT 6 Rounds FT 6/side SA DB Push Press 6/side OH Rev Lunges #45 6 Lateral Box Over Burpees  

03/10/2016

3/10/2016 THURSDAY Anti-Rotation

http://www.bluescitystrength.com/blog/2016/3/10/tu5j9z4j7fmqzlhkkirlowxnpw44ko 3/10/2016 THURSDAY Anti-Rotation

WARMUP 3 Min Monostructural DB Gorilla Walks Side Lying T-Spine Windmill PVC OH Squats     STRENGTH 5x7/side SA Hip Bridge Floor Press SS1: Dips SS2: Anti Rotation Core   WORKOUT 7 Rounds 3 Thrusters 6  Decline Push-ups 9 Chin-ups Rest 1 Min btw Rounds

03/09/2016

3/9/2016 WEDNESDAY Recover Hard

http://www.bluescitystrength.com/blog/2016/3/9/lne72jcu6plpoe13bu49t9f627xn8y 3/9/2016 WEDNESDAY Recover Hard

MOBILITY 10 Min SMR 5 Min Row Banded 3 Way Contract Relax Stretch     CORE Plank Candlestick Banded Hip Rotations Deadbug Side Plank Cable Row Hanging Tucks Bench Dragon   RECOVERY 5K Bike

03/08/2016

3/8/2016 TUESDAY Survive the POINT

http://www.bluescitystrength.com/blog/2016/3/8/gf9c83pjhqxi8xq1122bl0e08sl2mx 3/8/2016 TUESDAY Survive the POINT

WARMUP Dynamic Warmup     SPEED 10m Line Ladder 1-5-1   STRENGTH 3-3-4-4-5-5-5 Deadlift   7x7 Bent Over Row   CONDITIONING 30 Min Run

03/07/2016

3/7/2016 MONDAY You Must Crawl Before You Can Walk

http://www.bluescitystrength.com/blog/2016/3/6/372016-monday-you-must-crawl-before-you-can-walk 3/7/2016 MONDAY You Must Crawl Before You Can Walk

    WARMUP 2 Min Plank 5 Min Run Chupacabra High Knee Walk to Spidey + Hip Raise\   STRENGTH 2 10-1 Front Squat SS 5/side Archer Push-ups   STRENGTH 2 3x10 DB Push Press SS 5/side Lateral Lunge     WORKOUT 4 Bear Crawl 8/side DB SA Sn**ch 12 Pull-ups 3 Bear Crawl 6/side DB SA Sn**ch 9 Pull-ups 2 Bea…

03/04/2016

3/4/2016 FRIDAY Have a Ball SLAMMIN Weekend

http://www.bluescitystrength.com/blog/2016/3/4/342016-friday-have-a-ball-slammin-weekend 3/4/2016 FRIDAY Have a Ball SLAMMIN Weekend

WARMUP Double Under Practice Bird Dogs Med Ball Bend & Reach Med Ball 180s Med Ball Clean Practice     STRENGTH 1 10x KB Stair Climbs Rack-UP / Hang-DOWN   STRENGTH 2 3x 6 SA Bench Press 6 SA Renegade Row 6/side Lateral Shuffle - Med Ball Toss   WORKOUT “SLINDY” 10 MIN AMRAP 15 Ball Slams 10 Push-up…

03/03/2016

3/3/2016 THURSDAY A Swing then a Burst

http://www.bluescitystrength.com/blog/2016/3/3/ovanp4nuadwvtn61vtjly0rvb4o0nz 3/3/2016 THURSDAY A Swing then a Burst

WARMUP 2 Min Plank Spidey Stretch Quadruped T-Spine Reverse Lunge to X Knee Drive SA Transverse KB Swing       STRENGTH 10-8-6-4 SA KB Clean & Press   Superset: 8 Goblet Squats   WORKOUT 10k Bike FT Level 12-15 (6.2 Miles Eq)   COOLDOWN Pigeon Stretch Couch Stretch

03/02/2016

3/2/2016 WEDNESDAY Hyper Drive

http://www.bluescitystrength.com/blog/2016/3/2/7y1fbxmknjzn1ry9auzr0ui1byur88 3/2/2016 WEDNESDAY Hyper Drive

3/2/2016     WARMUP Utilize PVC for: Pass Throughs Jacks Press OH Squats Good Mornings See Saws RDL   STRENGTH Prep: 3x8 PysioBall Reverse Hypers 8-3 Deadlift SS: Banded T-Spine   WORKOUT 5 RFT 5 R/L Lateral Shuffle Transverse Med Ball Toss 10 Box Jumps 15 Incline PUs

03/02/2016

— Blues City Strength

http://www.bluescitystrength.com/blog/2016/3/2/7y1fbxmknjzn1ry9auzr0ui1byur88

3/2/2016     WARMUP Utilize PVC for: Pass Throughs Jacks Press OH Squats Good Mornings See Saws RDL   STRENGTH Prep: 3x8 PysioBall Reverse Hypers 8-3 Deadlift SS: Banded T-Spine   WORKOUT 5 RFT 5 R/L Lateral Shuffle Transverse Med Ball Toss 10 Box Jumps 15 Incline PUs

03/01/2016

3/1/2016 TUESDAY Lock and Load Your Pistol Squat

http://www.bluescitystrength.com/blog/2016/3/1/312016-tuesday-lock-and-load-your-pistol-squat 3/1/2016 TUESDAY Lock and Load Your Pistol Squat

WARMUP Burpee Broad Jump / Crawl Back Double Under Practice Line Hops + 180s Transverse Banded Hip Rotation     STRENGTH 3-5x 3-6/side Pistol Squat Intro Max Reps Suspended Atomic Push-up 6-8/side Side Plank + Cable Row   WORKOUT 10 MIN AMRAP 5 KB Clean 10 ½ Get-Up Alt R/L 5 Burpees

02/26/2016

2/26/2016 FRIDAY Bear Down

http://www.bluescitystrength.com/blog/2016/2/26/2262016-friday-bear-down 2/26/2016 FRIDAY Bear Down

WARMUP 3 Min Jumprope Spidey Stretch Deadbugs OH Walking Lunge with Plate Banded Paloff Press     STRENGTH 5x 10 Hollow Rocks 15 KB Swings 10 Box Jumps   WORKOUT 10 MIN AMRAP 5 DB Clusters 10 Toes to Bar 25 Double Unders / 50 Single Unders

02/25/2016

2/25/2016 THURSDAY Need for Speed

http://www.bluescitystrength.com/blog/2016/2/25/2252016-thursday-need-for-speed 2/25/2016 THURSDAY Need for Speed

  WARMUP Pillar Extensions on Physio Ball SL Glute Bridge Raises 8/side Knee Raise + Forward Lunge Knee Raise + Lateral Lunge Jump Lunge + Switch Lateral X Skater Bound   AGILITY SL Ladder Drill     STRENGTH 3x3/side Depth Jump + Catch 3x5 Eccentric Medball Catch Lateral / Diagonal Lunge Variation  …

02/23/2016

2/23/2016 TUESDAY Luck Seven

http://www.bluescitystrength.com/blog/2016/2/22/2232016-tuesday-luck-seven 2/23/2016 TUESDAY Luck Seven

WARMUP 3 Rounds 200m Run/Row 12 KB Swings 10 V-Ups 8 Squat Jumps     LIFT Deadlift Build to Heavy set of 7 reps   WORKOUT AMRAP in 12 Min 6 Single Arm DB Power Sn**ch Per Arm (40/20) 6 Burpees 6 Goblet Squats (24/16)

02/20/2016

The benefits of good posture - Murat Dalkilinç

The benefits of good posture - Murat Dalkilinç

View full lesson: http://ed.ted.com/lessons/the-benefits-of-good-posture-murat-dalkinic Has anyone ever told you, “Stand up straight!” or scolded you for slo...

02/18/2016

2/18/2016 THURSDAY Crazy 8s

http://www.bluescitystrength.com/blog/2016/2/18/2182016-thursday-crazy-8s 2/18/2016 THURSDAY Crazy 8s

WARMUP Agility Manual Hamstring Tuck + Broad Jump Barbell Flexibility       DYNAMICS 4x 20s Lat Bosu Step Over Rip Trainer Crazy 8s     WORKOUT 12 MIN E3MOM 3 Deadlifts 3 Hang Power Cleans 3 Front Squats

02/16/2016

2/16/2016 TUESDAY Point of No Return

http://www.bluescitystrength.com/blog/2016/2/15/2162016-tuesday-point-of-no-return 2/16/2016 TUESDAY Point of No Return

WARMUP SMR Double Under Practice BulletProof Shoulder Routine 3x30s Bottom Position Development 3x5 Bottom to Bottom Squat       STRENGTH 8-6-6-4-4-4-3 Strict Press   3 Atts @ 10 Rep Max Squat   WORKOUT AFAP FT 25 Double Unders 15 Hollow Rocks 3-4-5-4-3 Wall Walks

02/15/2016

Proactive Coaching

02/15/2016

2/15/2016 MONDAY Threshold of Misery

http://www.bluescitystrength.com/blog/2016/2/14/2152016-monday-threshold-of-misery 2/15/2016 MONDAY Threshold of Misery

WARMUP SMR Hamstring & IT Band Focus Double Under Practice Slider Pillar Bodysaw Bottom’s Up SA KB Carry Quadruped Extension-Rotation Bowler’s Squat     STRENGTH 1 5x20m Work to heavy set Farmer’s Carry   STRENGTH 2 8-6-6-4-4-2-2 Build load progressively Weighted Pull-ups   WORKOUT For Completion Ca…

02/12/2016

2/12/2016 FRIDAY Move Like You Mean It

http://www.bluescitystrength.com/blog/2016/2/12/2122016-friday-move-like-you-mean-it 2/12/2016 FRIDAY Move Like You Mean It

WARMUP 3 Rounds 300m Run 9 Air Squats 6 Inch Worm Push Ups 9 Supermans   SKILL Practice for 20 min: Pistols - box / band progressions Power Sn**ch - hang/floor   WORKOUT AMRAP in 5 MIN 5 Hand Release Push Ups 5 Power Cleans REST 1 MIN AMRAP in 5 MIN 5 Bar Dips 5 SDLHP (95/65) REST 1 MIN AMRAP in 5 M…