Wednesday 9-30-15

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***SUPER IMPORTANT NOTE!!!*** I am out of town Wednesday night. We are short on coaches due to 2 being out of town and the rest covering classes and personal training sessions. SO, I'm posting this programming hoping that you can get into the gym sometime Wednesday/Thursday/Friday to get it done during Open Gym time. Technically, our regularly scheduled class time is Open Gym time on Wednesday, so if you're there and I'm not -- go ahead and do it!! I'll have it written on the board with a reminder that I will be gone. Warm-up: 3x10 hollow rocks, 3x10 Supermans (with 3-sec hold) A.  Clean and jerk - 4x2@85% B.  Back squat - 4x3@85% C. Retest! Test 1: 3x max plank hold with 1:1 work:rest. Test 2:  500m in as few pulls as possible. Refer back to Monday 8/24/15 for numbers to beat!!

Tuesday, 9.29.15

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Amateur

Deadlift 1x5 Pull Ups 3 x Max Reps

Collegiate

Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.

Conditioning

Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps

Monday 9-28-15

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Week 6, Day 16 Warm-up: looooong warm-up today to get us ready for 85% jerks! EMOM x6 - 1 wall walk with 8sec hold. Then alternate 3x8 scap pull-ups and 3x8 HS shrugs A.  Jerk - 4x2@85% B.  Front squat - 4x3@85% C.  CORE CITY - population: you guys
  • 100 Russian twists
  • 80 side plank hip taps with 3-sec hold
  • 60 butterfly sit-ups (add a med ball if you want!)
  • 40 back extensions
  • 20 T-tilts (L+R=1)
Work through the reps with minimal rest, but keep the movements clean!

Monday, 9.28.15

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Amateur

Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Seated Box Jump 2 RM (Top of thighs, 1” below parallel) Barbell Thruster 2 RM

Conditioning

Complete 3 rounds:

Each round consists of 3 cycles of the following: Front Squats  – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep Rest 2 minutes betweeen rounds.

Friday, 9.25.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform x10: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your 1 RM Power Clean. Increase weight each minute and work up to your heaviest technically sound complex.

Conditioning

“The Mooch” Complete as many rounds as possible in 9 minutes of: 225/135 lbs Back Squats – 3 Reps Pull Ups – 6 Reps Push Ups – 9 Reps

Thursday, 9.24.15

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2 Weeks left to make a donation to Wade's Army and still receive a shirt. The shirt must be claimed by October 8th

Sprints

Complete the following sprints:

2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…

4 x 30 yd Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 yd Flying Starts (rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM