2014 06 14
Saturday 6-14-13 I SWEAR TO G** I POSTED THIS ON THURSDAY AFTERNOON I DONT KNOW WHAT HAPPENED
A) Power Snatch + hang snatch from power position - (1+1) x 5
*****try to beat #s from 3 weeks ago (5/19)
Power clean and ; jerk (2PC + 1J) - 5 sets
*****try to increase from 5/19
B) BS - 20 min to find 1RM/heavy single
C) Alternating tabata - Bulgarian split squats (make sure you alternate legs each time) and plank hold
*not for score, but for badassery
2014 06 14
A.
8 Rounds
Every 90 seconds
Psn + Hsn + Ohs
*Start easy and build to a heavy set in the 8 rounds
B.
4 minute amrap (0-4)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 95/65
5 minute amrap (4-9)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 135/95
6 minute amrap (9-15)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 155/105
Note:
There is no rest between amraps - score is total repetitions performed
don't be a dum dum, pace yourself and use a weight that is manageable for you to perform Snatches in these fatigued conditions.
If you don't get to the snatches, you don't get to the snatches. You may not touch your barbell to change plates until each amrap is over.
2014 06 13
Paleo Evolution by CFSB’s Jessica Sieff
Our very own Jess S attended the Paleofx conference a little while ago and wrote an article for evolve magazine.
Want to check out it?
Click here to read
The Paleo Evolution, written by Jessica Sieff
2014 06 13
Summer S&C Camp getting after some slide board push ups
Amateur
Power Clean 5×3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps
Collegiate
Power Clean 5×3 @ 90% of 3 RM Weighted Chin Ups 3 x max reps with 25/15 lbs
Conditioning
Death By Ball Slam + 2 Burpee Buy In Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
2014 06 12
A.
7 Minute pulling Pyramid
1.2.3.4.5.4.3.2.1...etc
Perform 1 unbroken vertical pull (chin up, pull up, switch grip, etc) then perform 2 unbroken, then perform 3 unbroken, then 4 unbroken...etc. you must drop from the bar between each set
B.
Sandbag Zercher Squat - Max Repetitions, As heavy as possible
Teapot Right 70/55 x 5 reps
Teapot Left 70/55 x 5 reps
Rest 2 minutes between sets
Score is squat repetitions, not time.
Click here to watch a video of a Teapot
Click here to watch a video of a sandbag Zercher Squat
2014 06 12
After chatting with CJ about warm ups the other day I thought I would give everyone a rough template for warming up on the Amateur Program. Here is a link to the suggested warm up calculator from Mark Rippetoe's book Starting Strength. Mark is responsible for the linear progression that the Amateurs follow. I think there even may be an app for Starting Strength.
Starting Strength Warm-up Calculator here! . Here are the instructions for the Google Doc online version:
Follow the link. Select the "File" button in the left hand corner. From the drop-down menu select "Copy spreadsheet." Click "OK" on the Dialog Box.
Although these aren't written in stone and you may want to add a warm up set our two, but its a good guideline.
Sprints
Complete 4-6 reps: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1 RM Close Grip Bench 3×5 @ 90% of 5 RM from Monday
2014 06 11
A.
Random Link day, post something, anything. Educational, inspirational, funny, or none of the above. Conversations with a Would be games athlete - Doug Chapman Dumb and Dumber trailer Debuts
Lunge with bar on back 12.12.12
*** weight can go up, down, or stay the same. focus on keeping an upright torso, and a vertical shin.
B.
3 Rounds
400m Run
21 Ball Slams 40/30
12 Toes to Bar
* Remember, a Rxd ball slam ends with catching the ball with every slam.
Random Link day, post something, anything. Educational, inspirational, funny, or none of the above. Conversations with a Would be games athlete - Doug Chapman Dumb and Dumber trailer Debuts
2014 06 11
2014 06 11
Warm up: shoulder series
A) C&J - 3x2 @ 70%, 3x2 @ 75%, 1x2 @ 80%
B) Front squat - 70% x5, 75% x5, 80% x5
C) EMOM for 12 min:
odd - 4x 3sec each side plank touches
even - 5 burpee box jumps
2014 06 10