2015 04 07
New cycle starts today! Skills, drills, and thrills!
Skills (all with empty bar, if it doesn't look good, try try again):
5x3 snatch pull from below knee
5x3 snatch pull from above knee
5x3 hang snatch from above knee
A) Snatch - 15min to work up to heavy but pretty set of 3
B) Tempo front squat - 3.3.3.3 - 22X2 (look back at number from 3-16-15)
C) Tabata plank hold (8 rounds), THEN immediately max set of butterfly sit-ups in 90 seconds
2015 04 06
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Rack Pull 5, 5, 3, 3, 3 Pull Ups 3 x Max Reps *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Conditioning
Tabata Jacked Street:
45/33 lb Barbell Bicep Curl – Max Reps Ab Mat Sit Up – Max Reps Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.
2015 04 06
Ceewa resting after 15.5
A.
Warm Up
2-3 Rounds
Static Pillar Hold 30 sec
Jimmy Buffets 30 sec
Scap Pull Ups 30 sec
Inch Worm Feet Only 30 sec
PVC Hip Hinge 30 sec
Note: Big emphasis on getting organized for the Deadlift today, if you have a hard time with the DL, today is the day to come in.
B.
Deadlift 5RM
Note: Its a beauty contest today, if we see sketchy back positions, we will have the coach stop you.
C.
7 Minute Ladder
5 Pull Ups
20 No Push Up Burpee
10 Pull Ups
20 No Push Up Burpee
etc.. pull ups increase by 5 repetitions, while to No Push Up Burpees remain constant
2015 04 06
I know its not Easter anymore...but this is funny.
A.
15 min to find Press 5RM
B.
15 min to find Squat Heavy single
Note: There should be a rep or two left in the tank. Work to something heavy but...NO FAILED REPS
C.
4 Rounds
At the top of the every 4 min
5 Squats @70-80% of todays single
200m run
Note: Score is the time for each round. The clock will reset at zero for each round.
2015 04 05
30 Days For Wade
Wade's Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child's fight with cancer is often too much for a family to fathom.
For this campaign a limited edition t-shirt design is now available in our new online store! Orders can be placed on this site and the shirts will be shipped to your door step! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma.
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Collegiate
Squat 4, 4, 4, 4 Press 5, 5, 5
Conditioning
Complete for time: Rope Climb – 10 Reps 225/150 lb Back Squats – 40 Reps Handstand Push Ups – 50 Reps Note: break up the work however you would like
2015 04 05
2015 04 05
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2015 04 05
2015 04 04
2015 04 04