Welcome to class to Barry!!!
SWOD
Deadlift 5 RM (add 10 lbs to last workout) Pendlay Row 3x8
DWOD
Complete 3 rounds for time: Walking Lunge w/ 1.5 pood in each hand - 20 yards Strict Pull Ups - 15 reps
2013 09 30
SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 10 rounds: 3 Box Overs w/ 20" box 15 yard sprint *Rest is the walk back to the boxes *For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.
2013 09 30
2013 09 30
Join Our Army!
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
As many rounds as possible in 12 minutes: 40 lbs Ball Slams - 10 reps Towel Pull Ups - 5 reps
2013 09 26
SWOD
Bench 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds: Squats (use same weight from Monday's squat workout) - 3 reps 10 yard Flying Start - 1 rep *Rest 3 minutes between efforts
2013 09 25
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
As many rounds as possible in 12 minutes:
5 One Arm DB Power Snatches - AHAP
25 yard Farmers Walk with one with the same weight as DB Snatches
Power Athlete Radio - Episode 26
Special guest John Meadows joins the Power Athlete Staff to talk shop on nutrition as it relates to physique, performance, and longevity.
2013 09 23
You guys are awesome we are already within $200 our $1000 goal! If you haven't joined the team yet you can do so by clicking on the orange button on the right hand part of your screen.
SWOD
Squat 3x5 (add 5 lbs) Press 3x5 (add 2.5 lbs)
DWOD
Death by Pull Up Complete: 1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...until you can not complete the number of pull ups requried during the minute. *you can do strict, you can do kipping, mixed grip
2013 09 22
2013 09 22
SWOD
Power Snatch 6x2
DWOD
Complete 5 rounds: 3 Snatch Pulls 3 Power Snatches 3 Snatch Push Press *Start at 65% of 2 RM Power Snatch, working up the heaviest set possible. Rest 3-4 minutes between sets.
2013 09 19
To follow up on last Friday's post about failing to maintain posture and position throughout a set, I wanted to do a little post on recording yourself lifting. As someone who regularly, for better or worse, is his own coach recording my lifts play a huge development in my lifts. Recording your lifts can serve many purposes.
First, I can't count how many times after watching a lift I thought to myself, "Hmm didn't realize I was doing that." The same goes when I record others and people have the same reaction; “I didn't know my knees were collapsing in”, “I wasn't reaching full depth”, “my back was rounding”, etc. Sometimes what we think is happening and what is actually happening can be very different. When I played football in high school and we would watch game film I always remember the coaches say, "The eye in the sky doesn't lie." The same goes with the recording of a lift.
Another reason I really like recording my lifts is it is a great way to slow down some of the faster movements like the Oly lifts. Through this you can truly ask, “am I bending my arms early”, “jumping to soon”, “not reaching full extension”, etc. It really is an invaluable tool to be using.
Another thing I like to use recordings for is to see how the bar speed is. There have been plenty of times I have been warming up in squats or deadlifts and thought to myself “that was pretty slow or felt heavy.” I go back and watch the video and come to find out the bar speed was faster then I thought. This serves as a bit of a confidence booster for me for the next lift or to add more weight.
Unlike me, you guys do have me to watch over you and give you corrections. However, I am not always able to watch every rep. Also it's good practice to see and understand what you are doing and how to correct the issue. You can also show me the video and say, "What do you think of this."
The best app out there in my opinion is Coaches Eye. You can take really good quality videos, watch videos frame by frame (comes in handy for the Oly lifts, and sprint work), draw lines, also do voice recordings over videos. It has a lot of nifty features. Give it a shot, and see what you think about it.
SWOD
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (2.5 lbs to last workout)
DWOD
Complete 6 rounds: 25 lbs Weighted Pull Up - Max Reps 180 lbs Prowler Push - 25 yards
2013 09 18