Performix Ripped Remix Trainer: Day 15

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Advanced Full-Body Workout Ripped Remix, Day 15
Watch the video: 03:23

You’ll start this week’s full-body workout just like you started last week’s: with bodyweight pulls and pushes aplenty. You’ll finish with an absolute burner of a circuit where you hold a pair of dumbbells through 11 movements without ever setting the weights down. Don’t be hero here! Go light—like seriously light. You’ll probably ignore that advice, but you’ll see the error of your ways quickly enough.

Click on any of the movements below to see them demonstrated ahead of time; you won’t be able to do it in the heat of the circuit with a dumbbell in your fist!

Day 15: Full Body

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Performix Ripped Remix Trainer: Day 11

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The Ripped Remix program has a lot of volume and some unique movements, which means you might end up feeling pretty sore for a day or two after your workouts. Today, focus on maximizing your recovery by eating enough, getting your supplements, and resting as much as possible. Resist the urge to do any extra work. This program is designed to give you all you need to grow!

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Performix Ripped Remix Trainer: Day 5

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Advanced Back & Biceps Workout Ripped Remix, Day 5
Watch the video: 01:45

A powerful physique isn’t complete without a strong back. But if you’ve been largely relying on cable machines to build yours, you’re almost definitely leaving size and strength gains on the table. For the next month, your back training will rely on nothing more than dumbbells, barbells, and body weight. But the way Mike Vazquez trains back, that will be more than enough!

If you’re not great at pull-ups, those around-the-world pull-ups may be impossible for now. That’s totally OK. Regular or assisted pull-ups will get the job done for now. But the advanced variations are a great goal!

The rules we applied to the weighted dips two days ago also work for weighted chin-ups. Use a weighted vest, dip belt, or hold a dumbbell between your ankles. If bodyweight chin-ups are enough to make 8 reps difficult, forget the extra weight. If you need extra help, jump on a pull-up machine, grab a band, or do jumping pull-ups.

Day 5: Back and Biceps

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Porte primed for Criterium du Dauphine

After joining BMC Racing to become the team’s leader for the Tour de France, Richie Porte has surfed the highs and lows of a Grand Tour contender. Having missed out on last year’s podium in Paris in large part due to a late mechanical on stage 2 that cost him nearly two minutes, his fifth place overall confirmed him as a genuine contender at the Tour de France. The Australian will look to this week’s Critérium du Dauphiné for a confidence-inspiring performance in his build-up to the Tour.

Last year, Porte finished two seconds off the podium in the Dauphine and went into the Tour de France without a major victory for the year. This season, Porte has won the Tour Down Under and the Tour de Romandie and has taken heart from those results, even if his Paris-Nice went pear-shaped in the crosswinds on stage 2.

“The Critérium du Dauphiné is the last big test before the Tour de France so it is a chance to see where I stand compared to everyone else,” Porte said in a team press release. “I’m taking a lot of confidence out of my Tour de Romandie win and a good result at the Critérium du Dauphiné would set me up perfectly for July.”

Like many of his Tour de France rivals, Porte has spent half of May training at altitude, and said he is “as prepared as possible”.

“I’m feeling really good right now and although the Tour de France is obviously the main goal this year, I would love to add the Critérium du Dauphiné to my palmarès. We have a strong team to support me and we’ll take things stage by stage.”

BMC’s directeur sportif Fabio Baldato has chosen a veteran team to back Porte in the Dauphiné to give him the best chance at getting that confidence-inspiring result.

“When you look at our roster, with the exception of neo-pro Kilian Frankiny, we have a wealth of experience behind Richie,” Baldato said. With Brent Bookwalter, Kilian Frankiny and Amaël Moinard we have strong riders to protect Richie on the flat, whereas Alessandro De Marchi, Ben Hermans, Nicolas Roche and Danilo Wyss will provide key support on the climbs.

“I think with this team, and a strong and motivated Richie, we are going to the Critérium du Dauphiné in a really good position.”

BMC Racing Team for the Critérium du Dauphiné: Brent Bookwalter, Alessandro De Marchi, Kilian Frankiny, Ben Hermans, Amaël Moinard, Richie Porte, Nicolas Roche, and Danilo Wyss.

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Ride with… Frodsham Wheelers Cycling Club

We sample the signature route of this affable North-West outfit. In association with Powerbar.

Photos by Andy Jones

From: Frodsham, Cheshire
Members: 72
Formed: 2010
Meets: There are five club rides a week, with Saturday’s ride at 8:30am outside Twelve50 bike shop in Frodsham for a 60-mile out and back to the Wizard Tearoom in Alderley Edge.

Sunday Club runs happen throughout the year, but in the summer are split in to A and B rides, with details posted on the club website.

In the summer months Tuesday’s 7pm hilly spin and Thursday’s 6:30pm hard hilly also both start from outside the shop. Wednesday’s 7pm ride starts at Moughland Lane lights, with an additional 7:15pm pick-up at Aston Fields Road.

The winter timetable sees Tuesday’s and Thursday’s rides become a 7pm fast-paced chaingang, meeting at the junction of Stuart Road, Manor Park Avenue and Warrington Road, and Wednesday’s 7pm ride turn into a social 25-miler.

All smiles for the wheelers

“You could have at least cleaned your bikes guys,” jests Frodsham Wheeler chairman, Chris Hanson-Jones, as we ride side by side at the back of 40 or so members all on immaculate bikes, gleaming in the sunshine.

I’ve already noticed the club’s shiniest member, John McKenna, who’s riding a rare limited-edition Bianchi, in Frodsham colours, teamed with a matching orange POC helmet and pair of Giro shoes.

I pull up alongside for a chat, and admiring his souplesse, tanned legs and classy kit, assume he’s been riding all his life, so I’m genuinely lost for words when McKenna tells me that Frodsham Wheelers is the first club he’s even ridden for.

“I could ride a bike,” he laughs, “but I was a wagon driver for 45 years — I swapped 18 wheels for two. I’d never really done much sport before, but I had a heart attack a few years ago, and then major heart surgery and it woke me up.

A great turn out for the usual Sunday run

“I wanted to get fit and my surgeon suggested bike riding. Never in a million years did I dream I’d be in Lycra, leading two club runs a week, and riding 50 miles a day. I wished I’d taken it up years ago and not waited until my seventies.

“I took my grandson out for a ride once and we ended up riding to North Wales and back, it was 100 miles. He was practically on the floor by the time we got back.”

Thankfully, we’ve managed to avoid the hills of North Wales, which lie just to the west of Frodsham. “It’s always the Wizard on a Saturday,” Daniel Emmett, club president, tells me, which turns out to be a flat out and back ride into West Cheshire with just one big climb.

Frodsham flash by in full force

Club-run hero

“We thought about riding somewhere different today but we put it to a members’ vote and everyone agreed that it had to be the Wizard as it’s the club’s signature ride. After last year’s incident, it’s become even more intrinsic to us,” Emmett continues.

The incident Emmett refers to is that of Matthew Kimpton Smith who suffered a huge heart attack on this run. He survived, according to hospital consultants, purely due to the lifesaving skills of fellow club-member Roy Forster.

Roy Forster: “I bought a road bike to get fit after a mountain bike injury. It was just as the club started, so I joined and haven’t looked back.”

“I work with the emergency services as part of my job, so the training just kicked in but since this happened we have decided to roll out first-aid training for all members,” says Forster modestly. “It’s such a shame Matthew couldn’t make it today to talk to you — it’s amazing that he is back riding and racing just one year on.”

Martin Geer, who joined Frodsham Wheelers three years ago, and is now a newly qualified run leader, is the mastermind behind the first-aid training courses.

“I spent 25 years in the fire service,” says Geer, “so designed a cyclist-orientated course for anyone who wants to come along, including the local community.”

Watch now: Nine beginner mistakes to avoid

“That’s what I really love about the club,” Jan Gray tells me, “it’s such an asset to the community and really encourages everyone to get on a bike and give it a go. I joined a couple of months ago and have already seen progression.

“I’ve even signed up for my first sportive — a very hilly one in Scotland. I’m worried about the climbing, but I feel able to tackle it thanks to the support I’ve had. I’m so glad I joined.”

Daniel Emmett: “We’re all part of the wider Frodsham community, and every year we vote on what charity to support.”


Frodsham Wheelers was technically established in 2010, initially as just a group of mates who were returning to the sport after a long racing and riding hiatus. The club soon gained the sponsorship of local Frodsham bike shop Twelve50, where the unique club colours hail from.

Since 2012 the club has been officially affiliated with British Cycling, Cycling Time Trials and Liverpool Time Trials Cycling Association and has steadily attracted new riders.

>>> Find a cycling club near you

The club also promoted its first club 10-mile time trial, and now as well as a fortnightly ‘10’ from May to September, the club also holds a club 10TT handicap and hill-climb, as well as an annual open hilly ‘22’ at Broxton (D22/1), which this year had 100 riders enter, including Chris Boardman’s son.

Martin Geer: “I was cajoled into joining by my hairdresser. I popped into Twelve50 and joined there and then!”

In 2016 the club’s elected committee sat for the first time. Membership now stands at just over 70 riders, and has 10 DRB checked run leaders.

Under the encouragement of more experienced riders, many newcomers have gone from couch to racing in a matter of months, but the club puts a big emphasis fun, socialbility and individual progression.

So as well as racing, Frodsham Wheelers regularly organise velodrome nights, youth hostelling weekends, an annual epic ‘Dawn ‘till Dusk’ 220 miler and trips to Flanders and Roubaix to ride the sportive events and watch the pro races, as well as club jaunts to Italy and the Alps.

Cerys Hanson-Jones: “My grandad used to take me riding, then my dad and I rode a tandem, now I ride out with the club every Sunday.”


Last year’s ‘Dawn ‘til Dusk’ 220 mile ride, with over 10,000 feet of climbing, raised £2,500 for local charity Frodsham Rainbow Club

Second claim member Paul Whittall was a prolific time trial winner back in the 90s, claiming the 22-mile Birkenhead North End Hilly TT course record in 47.08. As a Level 3 qualified ABCC coach, Whittall now offers Frodsham Wheelers members free training advice and support.

>>> Ride with… Hull Thursday Road Club

Alan Clark won the Liverpool Time Trials Cycling Association BAR in 1998, with Chris Hanson-Jones runner up in 1999.

Club member and ex-firefighter Martin Geer is volunteering his time to organise and run cycling-orientated first-aid courses, open to both members and non-members.

A post-prandial peruse of the route plan

Frodsham Wheelers club run Ride highlights

1 Frodsham

The market town of Frodsham, lined with picturesque thatched houses and shops, is well worth a visit. Be sure to take in the wrought Iron Swing Bridge over the River Weaver.

2 Higher Whitley

Surrounded by quiet lanes, the former marl pit, horse pond, and old farmhouse beyond form the centre of this quaint village. Ease off the gas to take in the quintessentially British scenery.

3 Artists Lane

At a mile long, and a five per cent average gradient, Artists Lane seems benign enough on paper, but on the bike it’s a tough climb. You’re justly rewarded with a cracking tearoom at the top.

Favourite cafe

Set in the beautiful National Trust land in Nether Alderley, the historic Wizard Tearoom is a busy and welcoming cafe — a favourite with walkers and cyclists alike. Service is swift and there is plenty of seating. Wizard Tearoom, Macclesfield Rd, Alderley Edge SK10 4UB

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Olympic Speculation Has Paris in 2024 and Los Angeles in 2028

The International Olympic Committee has begun work on a plan that would award both the 2024 and 2028 Olympics to host cities this summer. Under this plan, the 2024 Summer Games would be held in Paris and the 2028 Games in Los Angeles, according to a report from the Wall Street Journal.

Those two cities are the only ones remaining in the bidding for the 2024 Games after Rome, Hamburg, Budapest and other cities have all withdrawn bids. According to the report and further commentary from Yahoo! Sports, the IOC hopes to assign the next two Games before either city “grows disinterested.”

Both Los Angeles and Paris gave strong presentations to the IOC Evaluation Commission earlier this month, and InsideTheGames reported that the IOC was planning a June meeting to discuss awarding one iteration of the Olympics to each city. Now, it looks like that plan would involve Paris before Los Angeles.

Officials from both Olympic bids have explained that their interest in hosting would be for 2024, not 2028, but the IOC is reportedly willing to provide incentives for the Los Angeles bid committee to wait four more years before hosting.

Both Paris and Los Angeles have previously hosted the Summer Olympics twice. Paris hosted in 1900 and 1924, meaning that the proposed 2024 Games would come on the 100-year anniversary of its last Games. Los Angeles previously hosted in 1932 and 1984.

The United States has hosted the Summer Olympics four times. Aside from Los Angeles’ two Games, St. Louis hosted in 1904, and Atlanta was the host of the Centennial Games in 1996. The 2028 Summer Games mean be a return to the U.S. after a 32-year absence and the first Summer or Winter Games since Salt Lake City hosted the Winter event in 2002.

Read more from the Wall Street Journal by clicking here and from Yahoo! Sports by clicking here.

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Novak Djokovic reaches French Open third round

Breaking news

French Open
Venue: Roland Garros, Paris Dates: 28 May-11 June
Coverage: Listen to live radio commentary and follow text coverage of selected matches on BBC Radio 5 live sports extra and online.

Defending champion Novak Djokovic beat Joao Sousa 6-1 6-4 6-3 to reach the third round of the French Open.

The second seed raced through the first set but Sousa dug in and had a chance to lead 4-2 in the third.

But the Portuguese player missed his chance and Djokovic sealed victory in two hours and seven minutes to set up a clash with Argentine Diego Schwartzman.

Nine-time champion Rafael Nadal is playing Dutchman Robin Haase on Philippe Chatrier Court.

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Ryder Cup: Robert Karlsson named Europe vice-captain

Robert Karlsson

Europe Ryder Cup captain Thomas Bjorn has named Sweden’s Robert Karlsson as his first vice-captain for the 2018 event against USA in France.

Karlsson, 47, played in Europe’s victory in 2006 and the defeat two years later and is Bjorn’s first backroom appointment.

Next year’s event takes place at Le Golf National in Paris from 28-30 September.

USA are the current holders having beaten Europe 17-11 at Hazeltine.

Former European Tour number one Karlsson said: “I’ve played in two Ryder Cups so I have the experience of what the players will face and also have a lot of experience on the European Tour.

“I know the players well and I know Thomas very well too.”

Bjorn added: “Robert will be a vital foil for me over the next 16 months in all aspects of our preparation, including helping analyse statistical information on players.

“I know he will give me his honest opinion on everything I ask.”

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French Open 2017: Champion Garbine Muguruza survives scare to reach third round

Garbine Muguruza

French Open
Venue: Roland Garros, Paris Dates: 28 May- 11 June
Coverage: Listen to live radio commentary and follow text coverage of selected matches on BBC Radio 5 live sports extra and online.

Defending French Open champion Garbine Muguruza survived a scare to beat world number 99 Anett Kontaveit 6-7 (4-7) 6-4 6-2 and reach the third round.

The fourth seed was a set and a break down but recovered to win in two hours and eight minutes.

The 23-year-old will now play Yulia Putintseva, seeded 27.

The women’s draw is wide open, especially after world number one Angelique Kerber and British hope Johanna Konta went out in round one.

Watched by sister Serena – who will not play again this season because of her pregnancy – Venus Williams easily beat Kurumi Nara 6-3 6-1 to move into round three for the first time in five years.

Venus Williams

At 36 she is the oldest woman to reach the third round at the French Open since Billie Jean King in 1982.

Petra Kvitova’s return to action came to an end in the second round as she lost 7-6 (7-5) 7-6 (7-5) to Bethanie Mattek-Sands.

In the men’s draw, home favourite and 12th seed Jo-Wilfried Tsonga was given only the briefest of reprieves as he lost 7-5 6-4 6-7 (6-8) 6-4 to Argentine Renzo Olivio.

Olivio needed one game to turn his overnight advantage into victory and will now play Briton Kyle Edmund in the second round.

Sixth seed Dominic Thiem was broken just once in a 7-5 6-1 6-3 win over Italian Simone Bolelli.

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Training for a Half Marathon PR: 3 Essential Ingredients

The half marathon is one of the fastest growing races in the world – and for good reason.

Cheering finishers at the 2017 Colfax Half Marathon

At 13.1 miles, it’s long enough to require endurance and mental toughness, but short enough for most runners to tackle with less than a year of running experience.

Unlike a marathon, where the body is limited by the amount of carbohydrate (fuel) it can store, the half marathon allows most runners to finish strong. You likely won’t “hit the wall.”

Nevertheless, it will still take hard work. You can’t “fake” your way through a half marathon like you can a 5k race.

But with the right training approach that prioritizes the elements of fitness that are specific to the HM distance, you’ll experience tremendous progress and hopefully, a faster finish time.

There are three fundamental types of workouts that are critical for success in the half marathon.

Let’s begin with the most general – the long run.

Half Marathon Workout #1: The Long Run

Every runner must run a weekly long run – no matter what distance you’re training to complete.

They build general endurance so you can:

  • run further
  • complete longer and more intense workouts
  • maintain faster paces for longer periods of time

In other words, long runs build your capacity for work. They increase your ability to tolerate a high workload.

Or, as Bill Squires said:

The Long Run puts the tiger in the cat!

Beginners should particularly focus on long runs because their lack of endurance is the top obstacle to faster racing.

Long runs increase running economy (efficiency) so that you can run faster with less effort. It’s like increasing your car’s fuel economy – you can go further on the same amount of fuel.

They also make the half marathon distance comfortable – so you can then worry about running it fast rather than just completing the distance.

During a 12-20 week training period, add a mile to your long run every 1-2 weeks but take a “recovery week” every 4-6 weeks where the long run distance dips by 2-3 miles. Run at least 10-11 miles during training to ensure you can complete the half marathon comfortably.

More advanced runners will want to run significantly more than 13.1 miles during their peak long run – even up to 20 miles.

The longer you can safely run, the more you can focus on speed on race day.

If you want more guidance on building your long run and mileage, this article shows you how (it’s NOT the 10% rule…).

Half Marathon Workout #2: The Tempo Run

Tempo runs are what I consider “bread and butter” workouts for any runner training for the 10k – 50 kilometers. They’re that useful!

This is because they help push your endurance to new levels. More specifically, they increase your body’s ability to clear lactate from your blood stream, which is a byproduct of hard exercise.

Tempo runs help you run at a faster pace without accumulating excessive lactate, ultimately helping you maintain a faster pace for a longer period of time.

There are quite a few definitions of “Tempo:”

  • The pace that you can hold for about an hour (often correlating with 10k Pace for some runners)
  • A “comfortably hard” pace (for those who like to run by perceived effort)
  • The pace that causes your heart rate to reach 85-90% of maximum (if you prefer heart rate monitor training)

Beginners can start with tempo intervals which are simply 2-5 minutes at tempo pace with 1-2 minutes of easy running as recovery. Aim to complete roughly 15-20 minutes at tempo pace.

Advanced runners can skip the recovery running and instead run 3-5 miles at tempo pace with no rest.

And of course, you’ll want to run a few easy miles before and after any tempo workout to ensure you have a proper warm-up and cool-down.

Half Marathon Workout #3: HM-Specificity

Specificity is the golden rule in running: training must be specific to the goal race.

These workouts are slightly more advanced, so if you’re a beginner, you can just run easy mileage, long runs, and tempo workouts.

But advanced runners need an extra challenge for a new personal best. Half marathon-specific workouts closely resemble the race. At its most basic, you’ll run at half marathon pace for 6-8 miles.

Here are two more examples:

  • Two repetitions of 5km at goal half marathon pace, with 2 minutes of easy running as recovery.
  • End a long run of 13-18 miles with 3-6 miles at goal half marathon pace (this workout makes you run fast in a fatigued condition, making it even more specific to the half).

Workouts like these should be done in the final 4-6 weeks before the goal race so you don’t get too fatigued or burned out too early in the season.

Most beginners will see rapid improvement without these challenging sessions. If you’re not ready for workouts like this yet, that’s ok! You can simply skip them.

These workouts help you build a foundation of endurance so that your next 13.1 miles can be your best. Focus, prepare intelligently, and run strong!

If you’d like help with your half marathon training, we have many coaching programs to help you snag your next personal best.

A version of this article initially appeared on

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