Blog Search

Monday 6.16.14

By: 0

So, Em Clem and Carl chalkboard painted the entire wall. It looks awesome doesn't it? Its not ready yet though! so don't write on it! yet...also, don't stretch on it or touch it. You know what, don't even look at it yet. I'm sorry, I was in a bad place when I said that last comment you can look at it just don't write on it. A. Squat 1rm *Come in with a game plan today on what you want your sets to be. Click here to compare to old results B. 10 minutes to accumulate as much time as possible in an L-hang. Every time you break from the bar, perform 14 rotational ball slams. click here to watch a video about rotational ball slams click here to watch a video about L-hang and possible scalings If you cannot perform any of the above scalings, perform a pillar for max time within the 10 minutes.

Monday, 06.16.14

By: 0

IMG_4791

Drake warming up for the Indiana North All-Star Team this past weekend.

Amateur

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

Collegiate

Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 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 3 RMs, just remember we rather find your 2 RM than your 4 RM. *you had the same format last week but with 5RMs. Come in with a plan of attack based off of last week Press 5 RM

Conditioning

Complete as many rounds as possible in 12 minutes: 45/35 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Dynamic Push Ups – 15 reps

Saturday 6-14-13 I SWEAR TO G** I POSTED THIS ON THURSDAY AFTERNOON I DONT KNOW WHAT HAPPENED

By: 2 Comments

A) Power Snatch + hang snatch from power position - (1+1) x 5 *****try to beat #s from 3 weeks ago (5/19) Power clean and ; jerk (2PC + 1J) - 5 sets *****try to increase from 5/19 B) BS - 20 min to find 1RM/heavy single C) Alternating tabata - Bulgarian split squats (make sure you alternate legs each time) and plank hold *not for score, but for badassery

Saturday 6.14.14

By: 0

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

By: 0

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

By: 1 Comment

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

By: 0

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