Power Cleans 5x3 (add 2.5 lbs to last workout) MR Pull Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Dips Ball Slams - 40 lbs 20 yard Farmer's Walk - As Heavy As Possible *Complete one 20 yard Farmer's Walk at the end of every round.
2013 10 17
Bench Press 3x5 (add 2.5 lbs to last workout)
Today you will be introduced to one of my favorite CFFB workouts, although it is a very much a love/hate relationship. Religion is one of those works you really have to dig in for those extra reps, and go to that special place. You can learn a lot about your self doing some max rep sets.
Religion Complete 5 rounds: Squat Max Reps 7 Burpee Box Jumps - 20" box
*Amateur - use body weight for this workout.
Power Athlete Radio Episode 28 We are extremely excited to have Jesse Burdick join the show and talk technology, parenting, and weight lifting! This conversation takes turns up, down, left and right but all pertinent and relevant info. Sit back and enjoy this episode of Power Athlete Radio!
2013 10 16
Deadlift 5 RM (add 10 lbs to last workout)
Minute On...Minute Off 30 KB Swings - 2 pood *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round not completed, perform a 10 burpees.
2013 10 14
Press 3x5 (add 2.5 lbs to last workout)
Squat 3x5 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: 10 yards Double Leg Bounds (rest 30 seconds) 10 yards Double Leg Bounds
Cleaning Your Press After reading this blog post this was something that I played around with quite a bit, and ended up liking it a lot. I felt like I was able to get the bar into a better position for the press. Also when I was trying to work on getting my power clean up I think it helped in getting extra reps in there, and working on my landing. Read it over and see what you think.
2013 10 13
2013 10 13
Don't forget to donate to Wade's Army if you haven't already. Make sure to have your $30 donation in by October 20th to have your shirt in time to wear for Wade's workout on November 12th. Thanks to everyone's donation we will be receiving on of these 8'x3' banners to have at gym!
Power Clean 5x3 (add 2.5 lbs to last workkout) After SWOD & DWOD - 100 Banded Goodmornings
As many rounds as possible in 10 minutes: 10 True Push Ups 10 Supine Ring Pull Ups
2013 10 10
Yesterday I uploaded a bunch of new pictures to our Flickr account. Make sure to check them out!
Bench 3x5 (add 2.5 lbs to last workout)
Complete 8 rounds for time: Box Jumps 20" - 3 reps Front Squats @ 70% of 1 RM - 3 reps 10 yard Flying Start - 1 rep Rest 90 seconds between rounds
*For the flying starts mark off 20 yards. Take 10 yards to accelerate. Be at full speed by 10 yards, sprint that last 10 yards. *If you don not have a Front Squat 1RM and many of you probably won't we will just work up to a weight that is challenging but you can still move with good speed.
2013 10 09
Deadlift 5 RM (add 10 lbs to last workout)
Complete 3 rounds for time: 1 One Arm DB Power Snatch + 1 One DB Push Press (Right) - 7 reps 1 One Arm DB Power Snatch + 1 One DB Push Press (Left) - 7 reps 25 lbs Weighted Chin Ups - 7 reps *Complete 7 reps of a single arm DB power snatch to single arm push press. A single rep constitutes 1 single arm DB power snatch & single arm DB push press. Complete 7 reps for the right and left, then complete 7 weighted chin ups. Repeat 2 more times.
2013 10 07
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
Complete 10 rounds: 4 Lateral Hurdle Hops 20 yard sprint *90 seconds between efforts. *For lateral hurdle hops to sprint...set up four 16"-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
2013 10 06
2013 10 06
