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Saturday 6.14.14

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A.
8 Rounds
Every 90 seconds
Psn + Hsn + Ohs
*Start easy and build to a heavy set in the 8 rounds
B.
4 minute amrap (0-4)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 95/65
5 minute amrap (4-9)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 135/95
6 minute amrap (9-15)
15 box jumps with step down 24/20
25 wall Balls 20/14 - 10/9
AMRAP Power snatches 155/105
Note:
There is no rest between amraps - score is total repetitions performed
don't be a dum dum, pace yourself and use a weight that is manageable for you to perform Snatches in these fatigued conditions.
If you don't get to the snatches, you don't get to the snatches. You may not touch your barbell to change plates until each amrap is over.

Friday, 06.13.14

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IMG_4739

Summer S&C Camp getting after some slide board push ups

Amateur

Power Clean 5×3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate

Power Clean 5×3 @ 90% of 3 RM Weighted Chin Ups 3 x max reps with 25/15 lbs

Conditioning

Death By Ball Slam + 2 Burpee Buy In Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

Friday 6.13.14

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A. 7 Minute pulling Pyramid 1.2.3.4.5.4.3.2.1...etc Perform 1 unbroken vertical pull (chin up, pull up, switch grip, etc) then perform 2 unbroken, then perform 3 unbroken, then 4 unbroken...etc. you must drop from the bar between each set B. Sandbag Zercher Squat - Max Repetitions, As heavy as possible Teapot Right 70/55 x 5 reps Teapot Left 70/55 x 5 reps Rest 2 minutes between sets Score is squat repetitions, not time. Click here to watch a video of a Teapot Click here to watch a video of a sandbag Zercher Squat  

Thursday, 06.12.14

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Deadlift

After chatting with CJ about warm ups the other day I thought I would give everyone a rough template for warming up on the Amateur Program. Here is a link to the suggested warm up calculator from Mark Rippetoe's book Starting Strength. Mark is responsible for the linear progression that the Amateurs follow. I think there even may be an app for Starting Strength.

Starting Strength Warm-up Calculator here! . Here are the instructions for the Google Doc online version:

Follow the link. Select the "File" button in the left hand corner. From the drop-down menu select "Copy spreadsheet." Click "OK" on the Dialog Box.

Although these aren't written in stone and you may want to add a warm up set our two, but its a good guideline.

Sprints

Complete 4-6 reps: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Amateur

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

Collegiate

Front Squat 1 RM Close Grip Bench 3×5 @ 90% of 5 RM from Monday

Thursday 6.12.14

By: 2 Comments

A.

Lunge with bar on back 12.12.12

*** weight can go up, down, or stay the same. focus on keeping an upright torso, and a vertical shin.

B.

3 Rounds

400m Run

21 Ball Slams 40/30

12 Toes to Bar

* Remember, a Rxd ball slam ends with catching the ball with every slam.


  Random Link day, post something, anything. Educational, inspirational, funny, or none of the above. Conversations with a Would be games athlete - Doug Chapman Dumb and Dumber trailer Debuts 

Wednesday 6.11.14

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A. "Capacity Test" 4 Minute max calorie row 1 minute rest 3 minutes max pull ups 1 minute rest 2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight 1 minute rest 1 minute max shoulder to overhead 135/95 Notes: * All weights pulled from the floor * Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.