Deadlift 5 RM (add 10 lbs to last workout)
Minute On...Minute Off 30 KB Swings - 2 pood *You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round. *Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. *Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time. *For every round not completed, perform a 10 burpees.
2013 10 14
Press 3x5 (add 2.5 lbs to last workout)
Squat 3x5 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: 10 yards Double Leg Bounds (rest 30 seconds) 10 yards Double Leg Bounds
Cleaning Your Press After reading this blog post this was something that I played around with quite a bit, and ended up liking it a lot. I felt like I was able to get the bar into a better position for the press. Also when I was trying to work on getting my power clean up I think it helped in getting extra reps in there, and working on my landing. Read it over and see what you think.
2013 10 13
2013 10 13
Don't forget to donate to Wade's Army if you haven't already. Make sure to have your $30 donation in by October 20th to have your shirt in time to wear for Wade's workout on November 12th. Thanks to everyone's donation we will be receiving on of these 8'x3' banners to have at gym!
Power Clean 5x3 (add 2.5 lbs to last workkout) After SWOD & DWOD - 100 Banded Goodmornings
As many rounds as possible in 10 minutes: 10 True Push Ups 10 Supine Ring Pull Ups
2013 10 10
Yesterday I uploaded a bunch of new pictures to our Flickr account. Make sure to check them out!
Bench 3x5 (add 2.5 lbs to last workout)
Complete 8 rounds for time: Box Jumps 20" - 3 reps Front Squats @ 70% of 1 RM - 3 reps 10 yard Flying Start - 1 rep Rest 90 seconds between rounds
*For the flying starts mark off 20 yards. Take 10 yards to accelerate. Be at full speed by 10 yards, sprint that last 10 yards. *If you don not have a Front Squat 1RM and many of you probably won't we will just work up to a weight that is challenging but you can still move with good speed.
2013 10 09
Deadlift 5 RM (add 10 lbs to last workout)
Complete 3 rounds for time: 1 One Arm DB Power Snatch + 1 One DB Push Press (Right) - 7 reps 1 One Arm DB Power Snatch + 1 One DB Push Press (Left) - 7 reps 25 lbs Weighted Chin Ups - 7 reps *Complete 7 reps of a single arm DB power snatch to single arm push press. A single rep constitutes 1 single arm DB power snatch & single arm DB push press. Complete 7 reps for the right and left, then complete 7 weighted chin ups. Repeat 2 more times.
2013 10 07
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
Complete 10 rounds: 4 Lateral Hurdle Hops 20 yard sprint *90 seconds between efforts. *For lateral hurdle hops to sprint...set up four 16"-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
2013 10 06
2013 10 06
Don't forget to join our Wade's Army Team to help fight neuroblastoma, and aid in research. Keith, Mike, Robb, Vishnu, Johnny get on it :) It would be awesome for everyone to be rocking their Wade's Army shirt on November 12th when we do this workout. To make sure you have it by then you need to have made your minimum donation of $30 by October 20th. As of now we have met our initial goal of $1,000, so I have bumped it up to $1500. You guys can help push us closer to the new goal!
Power Clean 5x3 (add 2.5 lbs to last workout) Back Extensions 3x10
The "OG" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Pull Ups
2013 10 03
On Monday Brandon and I went to Penn High School to participate in a health fair, which is the high school we went to. It was nice to see that they have gotten new platforms and added 2 more. Hopefully they are putting them to good use.
Squat 3x5 (add 5 lbs to last workout)
On the minute Sprint 100 yards on the minute for 12 minutes.
2013 10 02
