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What are we doing with all of that Goals info?

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Hey everyone, Just wanted to update you all on what we took from all of the surveys you guys filled out for us (on the "we want to know your goals" post right here) So the overwhelming responses were on adding more gymnastics skill work into the programming, which you are going to see high rep, low rep, and skill days each week for gymnastics, primarily on Wednesdays but you will see them throughout the week as well. Quite a few of you were asking for a mobility class as well, guess what, we are starting one within the next few weeks, just keep your eyes to the blog! If you don't check the blog already click here to subscribe to it That way you don't miss out on the next survey where you can chime in!

2015 04 16

Thursday, 4.16.15

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Amateur

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

Collegiate

Front Squat 5 RM Bench Press 5 RM

Conditioning

Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This should be HEAVY!

2015 04 15

Wednesday 4.15.15

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 Click here to get a larger picture you can zoom in on A. 20-30 minutes of Handstand Push Up Warm Up and Progression Work Note: This is geared toward helping you understand the body positions and rep range we want before progressing and warming you up for your max effort attempt. B. 3 x Max Repetitions at your ability level for HSPU Scaling Note: You are allowed one mulligan on your sets if you feel you went too easy or too hard on your Max Effort Sets, we want them in that appropriate rep range. C. 7 minute ladder 30 Burpees 30 Kettlebell Swings 55/35 *American 20 Burpees 20 Kettlebell Swings 55/35 *American 10 Burpees Max Kettlebell Swings in time remaining

2015 04 14

Tuesday 4.14.15

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A. 5-10 minutes of light Snatch Work B. 15-20 minutes to accumulate 5 Sets 3 Snatch Pulls + 3 Power Snatches Note: start with something conservative and work up, stay connected to the bar the entire time C. 5 Rounds 1 Power Snatch @ 80% 1 Pull Up 1 Power Snatch @ 80% 3 Pull Ups 1 Power Snatch @ 80% 5 Pull Ups Notes: You may kip on the pull ups

2015 04 13

Tuesday, 4.14.15

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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

Monday 4-13-15

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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

Monday, 4.13.15

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WADES UNIFORM

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

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