A) Overhead stability skill work! Including (but not limited to) KB windmills, TGUs, and KB OHS!
B) 3 sets: 6 duck walks forward, 5 OHS, 6 duck walks backwards, 5 OHS
C) 4 rounds: 250m row, 10 (5L/5R) TGU AHAP
2015 04 14
Amateur
Deadlift 5 RM Pull Ups 3 x Max Reps
Collegiate
Power Snatch 6×2 Weighted Pull Ups 2, 2, 2, 2, 2 *Collegiate use 90% of your Power Snatch and Snatch Pull respectively from 2015-03-17
Conditioning
Complete 3 Rounds: Hold the top of a Pull Up – 45 Seconds Rest 15 Seconds 45/25 lb Plate OH Walking Lunge – Max Reps in 45 Seconds Rest 15 Seconds Sledge Hammer Strikes – Max Reps in 45 Seconds Rest 15 Seconds Sprint Full Gasser or 1/2 Gasser – 45 Seconds Rest 15 seconds
2015 04 13
Warm-up: (3x3 for all movements, use PVC or empty bar)
1) pressing snatch balance to parallel
2) pressing snatch balance to bottom of squat + 3 sotts press
3) snatch balance (not pressing) to bottom of squat + 3 sotts press
4) snatch balance + 3 OHS
A) Snatch balance - work up to heavy but perfect single **REMEMBER** if your shoulder flexibility does not allow you to deload the bar onto your back safely, don't do it! Ride it down to the floor.
B) Front squat - 5 rounds of :30 max reps at 65% of 1RM, 2:00 rest. Shoot for 10 reps each round and try to stay consistent - even under fatigue!
C) 8 min ascending ladder: 2, 4, 6, 8, 10.. Etc. of snatch grip DL at 105% of your max snatch, and no-push-up burpees. **Make sure your feet are in good landing position on the burpees and jump high!
2015 04 13
30 Days for Wade Campaign
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. A limited edition t-shirt design is now available in our new online store! All proceeds go to families in need! 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. These will only be available from April 1-30th, so please act now!
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 3, 3, 3, 3, 3 Push Press 2, 2, 2, 2, 2
Conditioning
Complete as fast as possible on the minute for 12 minutes: Russian KBS – 10 Reps Double Unders – 20 Reps *KB weight should be as heavy as possible.
2015 04 13
Warm up: skill work on hip extension/dropping into the landing position
A) High hang clean (from hip) - 3RM
B) Back squat - 5x3@ 80, 85, 85, 90, 90% of 3RM
C) :30 max push-ups, :30 max ring rows, 1:00 rest, :30 max V-ups, :30 max scorpions, 1:00 rest - 3 rounds
2015 04 11
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
1 Clean Pull + 1 Power Clean x 6 *Perform 6 sets of designated complex using 85% of 1 RM Power Clean from 04-03-15.
Conditioning
As many rounds as possible in 14 minutes: 40/30 lb Ball Slam – 10 Reps Towel Pull Up – 5 Reps AHAP DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep
2015 04 09
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side
Conditioning
As many rounds as possible in 10 minutes: Sprint 40 yds Plyo Push Ups – Max Reps Unbroken
*Plyo Push Ups should be performed on a 45 lb bumper. One hand will start on the plate and at the top of each rep, you must switch hands explosively without “walking” them. The set ends when you can no longer perform this movement dynamically.
2015 04 08
There are a couple of weightlifting competitions coming up over the next few months. If anyone is interested in competing, let me know so we can start tailoring your programming accordingly! The competitions are:
- May 16-17: Indiana State Championships in Indianapolis, IN
- June 13-14: CANUSA JekyllHYDE Summer Open in Ypsilanti, MI
- June 20: Sayre Park Chicago Summer Open in Chicago, IL
Warmup: (watch this video of a super strong woman pushing some serious weight. Pay especially close attention to her jerk form, how much she pushes that weight off of her shoulders, popping her head through, the lack of flex in her elbows/shoulders after she has the weight overhead, etc.)
3x5 each leg - split/lunge/lunge/recover
3x5 each leg - jerk + 3 press in split
3x5 each leg - dip/dip/jerk
A) Jerk - 15min to work to pretty heavy single
B) OHS - 5RM (try to beat weight from 3/4)
C) (Modified) Death by American KB swings (75/55) - the modification is that we will be going every :30 instead of every minute on the minute
2015 04 08
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