Monday 6.16.14

By: 0

So, Em Clem and Carl chalkboard painted the entire wall. It looks awesome doesn't it? Its not ready yet though! so don't write on it! yet...also, don't stretch on it or touch it. You know what, don't even look at it yet. I'm sorry, I was in a bad place when I said that last comment you can look at it just don't write on it. A. Squat 1rm *Come in with a game plan today on what you want your sets to be. Click here to compare to old results B. 10 minutes to accumulate as much time as possible in an L-hang. Every time you break from the bar, perform 14 rotational ball slams. click here to watch a video about rotational ball slams click here to watch a video about L-hang and possible scalings If you cannot perform any of the above scalings, perform a pillar for max time within the 10 minutes.

2014 06 15

Saturday 6.14.14

By: 0

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

Friday 6.13.14

By: 1 Comment

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

Thursday 6.12.14

By: 2 Comments

A.

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

Wednesday 6.11.14

By: 0

A. "Capacity Test" 4 Minute max calorie row 1 minute rest 3 minutes max pull ups 1 minute rest 2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight 1 minute rest 1 minute max shoulder to overhead 135/95 Notes: * All weights pulled from the floor * Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.  

2014 06 10

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