2015 04 08
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side
Conditioning
As many rounds as possible in 10 minutes: Sprint 40 yds Plyo Push Ups – Max Reps Unbroken
*Plyo Push Ups should be performed on a 45 lb bumper. One hand will start on the plate and at the top of each rep, you must switch hands explosively without “walking” them. The set ends when you can no longer perform this movement dynamically.
2015 04 08
There are a couple of weightlifting competitions coming up over the next few months. If anyone is interested in competing, let me know so we can start tailoring your programming accordingly! The competitions are:
- May 16-17: Indiana State Championships in Indianapolis, IN
- June 13-14: CANUSA JekyllHYDE Summer Open in Ypsilanti, MI
- June 20: Sayre Park Chicago Summer Open in Chicago, IL
Warmup: (watch this video of a super strong woman pushing some serious weight. Pay especially close attention to her jerk form, how much she pushes that weight off of her shoulders, popping her head through, the lack of flex in her elbows/shoulders after she has the weight overhead, etc.)
3x5 each leg - split/lunge/lunge/recover
3x5 each leg - jerk + 3 press in split
3x5 each leg - dip/dip/jerk
A) Jerk - 15min to work to pretty heavy single
B) OHS - 5RM (try to beat weight from 3/4)
C) (Modified) Death by American KB swings (75/55) - the modification is that we will be going every :30 instead of every minute on the minute
2015 04 08
A.
10-15 Minutes Handstand Skill Work
180 Degree Box Walks
Handstand Kick Ups
Wall Walks
B.
5 Rounds, Teams of 2
1 Min Max Russian Swings AHAP
1 Min Max Partner Seated Med Ball Toss AHAP
1 Min Max Push Ups
Note: this is essentially the Partner Seated Med Ball Toss, we want them to be 6ft apart.
2015 04 07
What are we doing with your Goals?
I want to thank everyone who took the time to fill out our Goal Questionnaire form --we had 50 responses! Now, you’re probably wondering what we’re going to do with all the information.Reviewing all of the responses are going to help us with a lot of things:
1. Get a better understanding of What You Are Training For: A lot of your goals have probably changed since you started. Maybe you didn’t have goals to start out with or maybe we weren’t aware of all the goals you had. Now we will have a better understanding of some driving factors in you being here. 2. See what the common goals are: Looking to see what trends there are in the goals will help us better understand how we can make small changes to our daily programming. If an overwhelming amount of people have Handstand Push Ups on their goal list, we can start throwing in specific work for that skill. 3. Possible additional services: One of the questions asked, "Are there any services you would like to see offered that would pertain to your goals?” Reviewing the responses to this question will help us see if there is anything we currently aren't doing that an overwhelming amount of you want.
It is going to take us awhile to look over all of the data and organize it into an easy digestible fashion -- there is a lot! After we have looked over everything, we will be sure to do another post and share the data with you.
1. Get a better understanding of What You Are Training For: A lot of your goals have probably changed since you started. Maybe you didn’t have goals to start out with or maybe we weren’t aware of all the goals you had. Now we will have a better understanding of some driving factors in you being here. 2. See what the common goals are: Looking to see what trends there are in the goals will help us better understand how we can make small changes to our daily programming. If an overwhelming amount of people have Handstand Push Ups on their goal list, we can start throwing in specific work for that skill. 3. Possible additional services: One of the questions asked, "Are there any services you would like to see offered that would pertain to your goals?” Reviewing the responses to this question will help us see if there is anything we currently aren't doing that an overwhelming amount of you want.
It is going to take us awhile to look over all of the data and organize it into an easy digestible fashion -- there is a lot! After we have looked over everything, we will be sure to do another post and share the data with you.
2015 04 07
2015 04 07
New cycle starts today! Skills, drills, and thrills!
Skills (all with empty bar, if it doesn't look good, try try again):
5x3 snatch pull from below knee
5x3 snatch pull from above knee
5x3 hang snatch from above knee
A) Snatch - 15min to work up to heavy but pretty set of 3
B) Tempo front squat - 3.3.3.3 - 22X2 (look back at number from 3-16-15)
C) Tabata plank hold (8 rounds), THEN immediately max set of butterfly sit-ups in 90 seconds
2015 04 06
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Rack Pull 5, 5, 3, 3, 3 Pull Ups 3 x Max Reps *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Conditioning
Tabata Jacked Street:
45/33 lb Barbell Bicep Curl – Max Reps Ab Mat Sit Up – Max Reps Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.
2015 04 06
Ceewa resting after 15.5
A.
Warm Up
2-3 Rounds
Static Pillar Hold 30 sec
Jimmy Buffets 30 sec
Scap Pull Ups 30 sec
Inch Worm Feet Only 30 sec
PVC Hip Hinge 30 sec
Note: Big emphasis on getting organized for the Deadlift today, if you have a hard time with the DL, today is the day to come in.
B.
Deadlift 5RM
Note: Its a beauty contest today, if we see sketchy back positions, we will have the coach stop you.
C.
7 Minute Ladder
5 Pull Ups
20 No Push Up Burpee
10 Pull Ups
20 No Push Up Burpee
etc.. pull ups increase by 5 repetitions, while to No Push Up Burpees remain constant
2015 04 06
I know its not Easter anymore...but this is funny.
A.
15 min to find Press 5RM
B.
15 min to find Squat Heavy single
Note: There should be a rep or two left in the tank. Work to something heavy but...NO FAILED REPS
C.
4 Rounds
At the top of the every 4 min
5 Squats @70-80% of todays single
200m run
Note: Score is the time for each round. The clock will reset at zero for each round.
2015 04 05