SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
Sindy 2.0 As many rounds as possible in 15 minutes: Pull Ups - 5 reps Push Ups - 7 reps 40 lbs Ball Slams - 10 reps
2013 10 31
SWOD
Bench Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 3 sets: Squat 5 reps (add 5 lbs to last workout) Rest 5-10 minutes then complete... 10 x 10 Meter Flying Starts (rest 45 seconds between effforts) *take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.
Some good reads
IS RAW MILK DANGEROUS? LOSING THE WAR ON SATURATED FAT ATHLETE VS ATHLETICISM Scroll through the comments there is some good dialogue. Would be interested to hear your thoughts on this. Post thoughts to comments.
2013 10 30
Tomorrow is the last day to donate $30+ and be eligible to for Wade's Army shirt or tank top! We are currently sitting at $2,850!
Our team
30 Minutes of Gymnastic work
What would you guys like to work on? I'll have some skills in my head to do, but if there are skills you would like to work on post them to comments!
DWOD
Complete 5 rounds for time: 315 lbs Deadlifts - 7 reps Double Unders - 21 reps
I made an appearance of the Power Athlete Podcast. Take a listen if you have the time Power Athlete Radio - Episode 30
2013 10 28
Wow. Thats all I can say
Hey everyone, just a heads starting Monday we will be have 3 high school kids (2 sophomores, and 1 freshmen) joining us. They are rugby players of mine. I don't say this a warning, but more of a heads up. I may have to step aside from time to time to give them more attention since a lot of this stuff will be new to them. Don't be afraid to show them the ropes and help keep them in line haha :) We all remember how we were in high school.
SWOD
Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds: 135 lbs Barbell Step Ups on 20" box (10 each leg) - 20 reps Evil Wheels - 20 reps Strict Pull Ups - Max reps *Rest 90 seconds between rounds
2013 10 27
2013 10 27
Sorry for the late post everyone. I thought that I had it automatically set to go, but apparently not
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
On the minute Complete the following on the minute for 8 minutes: 100 yard Shuttle Run 8 KB Swings - 2 pood 5 Pull Ups
2013 10 25
Dont for get that we have Well Food Co whey available for you at the gym if you are interested. You can read more here about why we choose to pair up with them, and our stance on whey.
SWOD
Bench Press 5 RM Dips 3 x max reps (1 second hold at top of dip)
DWOD
Complete 3 sets: Squat 5 reps (add 5 lbs to last workout) Rest 3-5 minutes then... Find 1 RM Box Jump
Is putting on some mass a goal of yours? John explains in his bulking protocol. Part 1 Part 2
2013 10 23
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
5 rounds for total reps of: 50 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50 lbs Weighted pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds Score is total reps for all five rounds.
Here is a Talk to Me Johnnie throw back and on of my favorite "Deadlifts & Viagra." Side note if you haven't made your way over to TTMJ yet do so, there are some serious knowledge bombs on there. In this post John explains why we use the deadlfit sparingly once you make the switch to Collegiate. When I first read this post it also lead me to change the way I warm up. When I first started I would do 4-7 warm up sets with 5 reps at each one. By the time I got to my working set I was pretty smoked. Looking back its obvious now, but at the time I never made the connection. Now when I warm up I will still do the same number of sets however I drop the reps significantly it may be something like this: Set (1) 3-5 reps, Set (2) 3 reps, remaining sets 1-2 reps. I just want to do enough to feel the weight and warm up the CNS, not completely tax it. I also focus on speed off the floor. How do you warm up? Have you experimented to find what works best for you?
2013 10 21
Everyone digging in for Religion.
DWOD
Complete: 4 x 2 Max Height Box Jumps starting from a seated position (parallel box) then complete the following sprints: 2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then... 4 x 30 Yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Yard Flying Starts (rest 30 seconds between efforts) *take 10 yards to accelerate, you should be full speed by the time you hit your start.
SWOD
Squat 3x5 (add 5 lbs) Press 3x5 (add 2.5 lbs)
2013 10 20
2013 10 20