2014 05 24
A) 3-position snatch (floor, below, knee, power position) - 4 x 3
C&J - 1.1.1.1.1 (start at 80% of last Wednesday's last rep, try to increase this week)
B) Back squat - warm up, then 2x3 @ 75%, 2x3 @80%, 2x3 @85% of 1RM
C1) 10 DB Push Press, 10 DB double arm rows, 10 windshield wipers - 3 sets, no rest, not for time
** Don't forget: there is no Oly class on Monday 5/26! Come out and do Murph with the rest of the gym (or bring beer and watch everyone else work out.)!
2014 05 23
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Five rounds for total reps of: 50/35 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50/35 pound Weighted Pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds
2014 05 22
Amateur
Bench Press 3×5 (add 2.5 lb to last workout)
Collegiate
Bench Press 3×5 @ 85% of 1 RM from Total on Friday
Conditioning
Complete 4 rounds: Each round consists of 3 cycles of the following: Front Squats @ 80% of 1 RM – 2 reps 40 lb Balls Slams – 10 reps 15′ Rope Climb – 1 rep *Rest 2 minutes between rounds.
Come dressed appropriately for the rope climbs please
2014 05 21
CONGRATULATIONS ADAM and WELCOME BABY PEARL!!! We are all so happy for you two! :)
A) Snatch - 1.1.1.1
Then: 5x2 at 70%, rest 2:00-2:30 between sets.
**focusing on just the snatch today-- trying to get quite a few reps under the bar and work up to a heavy single. Then, we'll drop in weight and hit some working sets.
B) Split jerk - 2.2.2
Front Squat - 3x5 (try to increase from last week's 5x5 at 70%)
C) 15 jack knives, 15x3second Superman holds - 4 sets
**IMPORTANT REMINDER: No class next Monday 5/26 on Memorial Day. Come do Murph with the rest of the gym! There will be partner options, so come on out and have fun with your fellow CFSBers.
2014 05 21
I'm a sucker for Bruce Lee quotes.
Amateur
Deadlift 5 RM (add 10 lb to last workout) Strict Pull Ups 3 x max reps
Collegiate
Pull 1 deadlift every 30 seconds for 15 minutes. Use 70% of 1 RM. Strict Pull Ups 3 x max reps
Conditioning
Complete 6 rounds: 135/80 lb Sandbag Shouldering - 10 reps 50 yard Prowler Shuttle – 180 lbs
*Push prowler or sled 25 yards and then back to the starting line.
2014 05 19
A. Power snatch + Hang Power Snatch (from power position) - (1+1) x 5
2 Power cleans + 1 Jerk - 5 sets, increasing in weight if technically sound
B. Overhead Squat - 5 x 3 at 75% of 1RM (if you don't have a 1RM, 5 x 3 at a weight where you can hit at or below parallel)
C1. Standing DB crunches (25 each side x 2 sets)
2014 05 18
After rough loss in the semi-finals to Gonzaga High School (the eventual national champions) Penn was able to bounce back and take 3rd in the nation with a solid win against Xaiver High School out of New York.
Amateur
Press 3×5 (add 2.5 lb to last workout)
Collegiate
Press 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
21, 15, 9 reps of: 225 lb Back Squat Ring Dips
2014 05 18
2014 05 17
A. Snatch pull x 2 + Snatch -- (2 snatch pulls + 1 snatch = 1 rep), work up to heavy but perfect set
Power clean 2.2.2.2.2
B. Back squat 3x3 --22X1 (2 seconds down, 2 seconds at bottom, stand up, 1 second rest at top) ***First set at 60% of your 1RM back squat, increase by feel
2 Push press + 2 Push jerk - (2+2) x 4 -- work up to challenging set of 2, repeat that challenging set x 3
C. GHD sit-ups & back extensions -- 2x alternating sets of 10 each
2014 05 16