MONDAY, 12.30.13

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Amateur

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT) *Pick a box height so the hip is 1" above the knee. Use a weight you can handle for 16 solid reps. Close Grip Bench 5x2 @ 80%, 1 x max reps @ 60%

DWOD

Complete 7 rounds: Handstand Push Ups - Max reps Hollow Rocks - 15 reps

FRIDAY, 12.27.13

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Good luck to Jack  at USA Rugby camp this weekend. I know you'll do great.

Amateur

Power Clean 5x3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 3 RM

DWOD

Complete 5 rounds for time of: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat - 12 reps (6 each side) Dips - 12 reps Sprint 100 meters *Walking barbell lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. *make sure to step out into a long enough lunge where your front knee is even with your front toe.

MONDAY, 12.23.13

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We have 2 new lifting platforms! These turned out really well and we are hoping to get 2 more in the next month or so. Few rules: no metal plates (minus the 5s/2.5s), these are for weightlifting not for metcons, no benching on them, please don't come straight in from the snow/rain/mud and walk on them (you should have separate gym/outside shoes anyways). To be summed up in a few words treat them with respect, so we can keep them looking good for a long time.

Also I was able to make an appearance on the Power Athlete Coaches Round Table were we discussed implementing a CFFB class.  Hopefully I will be lucky enough to be on a few more of these in the future. If you have some time to kill take a watch, let me know how ridiculous I looked/sounded.

COACH’S ROUND TABLE – IMPLEMENTING CFFB IN A CLASS SETTING

Amateur

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Squat 5 RM Push Press 5x3 @ 90% of 3 RM

DWOD

Complete for time: 30 KB Step Ups - 20" box w/ 1.5 pood in each hand 50 Strict Pull Ups 100 Banded Good Mornings. *This workout can be broken up in any amount of sets and rep

THURSDAY, 12.19.13

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Amateur

Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 20, 20, 20 (10 RT/ 10 LT) Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM

DWOD

7 Minutes Left, Down by 6 Complete 2 rounds: Max Rep 50 lbs / 35 lbs DB Push Press - 60 seconds Rest 60 seconds Max Rep 50 lbs / 35 lbs Weighted Pull Ups - 60 seconds Rest 60 seconds Row for Calories - 60 seconds Rest 60 seconds Max Rep Burpees - 60 seconds

TUESDAY, 12.17.13

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Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Complete the following: Seated Box Jump 2 RM (thights 1" above parallel when seated w/ 4-7 attempts) Rest 3 minutes... 2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then... 2 x 30 Meter Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.

DWOD

Complete 7 rounds: 3 Deadlifts 3 Power Cleans (touch and go) *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *Rest as needed between rounds. *If you let go of the bar during the round, count a miss for that round.

MONDAY, 12.16.13

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Feel like getting some great Oly Coaching? We have Mike Cerbus and Jessica Salvaggio coming in to do a 5 day Oly workshop. We have never done anything like this and it is a great chance to really dig into your Oly work. Sign up here

Amateur

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Overhead Squat 3 x max reps @ 2 RM Power Snatch Push Press 3 RM

DWOD

Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups - 10 reps True Push Ups - 10 reps