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Tuesday, 06.10.14

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Amateur

Deadlift 5 RM (add 10 lbs to last workout) 50 Evil Wheels after the DWOD

Collegiate

Deadlift 3 RM, 1x max reps @ 80% of 3 RM 50 Evil Wheels after the DWOD

Conditioning

Complete 3 rounds: 1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.

Monday 6-9-14

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If you didn't your video of your lifts from Saturday, let me know! A) Snatch - 3x2 @ 70%, 3x2 @ 75%, 1x2 @ 80% Clean DL to knee, floor, hip, floor, clean - 15 min to work to heavy set, then 3x2 @ 85% B) Split jerk + strict press from split x 2 -- work to heavy set x 10 min Back Squat - 70% x5, 75%x5, 80% x5 C) 100 butterfly sit-ups

Monday 6.9.14 Test Day

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A. Jerk 1rm B. For Time 10.9.8.7.6.5.4.3.2.1 Russian Swings 70/55 20 Yard out and Back Sprint C. Optional Cool Down As soon as wod is over, walk 200m Test overhead postion Lacrosse Ball Mash Shoulder for 8 minutes each side Retest Position Notes: Come in with a game plan on how you would like to warm up for your jerk today and go after it.

Monday, 06.09.14

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IMG_4710

I love this picture!

Amateur

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

Collegiate

1. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 2. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 3. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 5 RM’s Close Grip Bench 5 RM

Conditioning

"7 Minutes Left, Down by 6" Complete 2 rounds: 1 minute 55/35 lbs DB Push Press – Max reps Rest 1 minute 1 minute 50/35 lbs Weighted Pull Ups – Max reps Rest 1 minute 1 minute Row – Max calories Rest 1 minute 1 minute Burpees- Max reps *Rest 1 minute between rounds.