2014 02 16
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
4″ Deficit Deadlift 7 RM (1. Complete complex first 2. Deficit Deadlift 3. Evil Wheels)
Conditioning
Complete the heaviest set possible (video of complex): This is a combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee height to full extension, return bar to the floor. 4. Power Clean Perform 3 reps per set. *Work up to the heaviest set of 3 reps possible.
then…
50 Evil Wheels for time Post heaviest set completed & evil wheel times to comments.
2014 02 13
Everyone hard at work Monday night.
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Collegiate
Squat 1 RM Floor Press 5 RM
Conditioning 3 Rounds Max reps of Two Arm 1.5 pood KB Push Press – 60 seconds GHD Back Extension Isometric Hold – 60 seconds
*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.
Score total reps on KB push press and rounds you were able to complete out of the 3 rounds of isometric holds.
2014 02 12
You Just Had a Crap Training Session. What Now?
Training days, you win some and lose some. On the days that you lose what do you do? Pack it up and move onto the next lift, decrease the weight, sit and spin your wheels? We are all going to have days when we walk in here and things just don't go our way. You swear some changed your plates for heavier ones, you just can't move fast, or you forgot how to do a clean. To make the most out of days and not let them just be a waste we really need to sit back and analyze the whole situation, so we can figure out where things went wrong. This way you can do your best to minimize poor training days in the future. Things to think of: do you have a big project you've been working on, fail to eat/drink enough, doing extra training on the side, compromise sleep, and the list could go on. Some of these things may be unavoidable, while others are within your control. Do what you can for the factors you can control, and remember off days will happen…. WOOSA
Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Power Clean 1 RM
Conditioning
On the minute Complete the following on the minute for 10 minutes: Power Cleans @ 80% of 1 RM – 2 reps Pull Ups – Max Reps *** Amateurs use your 90-100% of your 5x3 weight for power cleans ***If you feel you could sustain 5-8 reps without weight, then try to add some weight to your pull ups. Otherwise stick to unweighted pull ups
2014 02 10
Amateur
Squat 3×5 (add 5 lb to last workout)
Collegiate
Complete 8 sets: Squat @ 225/150 lbs – 3 reps 24″ Box Jumps – 3 reps *rest 60 seconds between sets
Conditioning
Complete as many rounds as possible in 9 minutes of: Push Presses – 3 reps Ball Slams – 5 reps *For push press, use between 185-225 lbs, 125-150 lbs *For ball slams, go as heavy as possible.
2014 02 09
2014 02 09
Amateur
Power Clean 5×3 (add 2.5 lb to last workout) Strict Chin Ups 3 x max reps
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2 One Arm DB Rows 3 x max reps (AHAP)
Conditioning
Complete for time: 2 pood KB Swings – 100 reps Row – 75 calories Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2014 02 06
[youtube=http://www.youtube.com/watch?list=UUtUmfYBCsWPLznczvbUx9GQ&v=EN_pPTusr9A#t=20]
For some reason the right video won't load, so press the "next" button on the bottom of the youtube clip
Here is some change of direction work at its finest. This fine footwork comes from Will Helu of the London Wasps. I attempted to get screenshots of the positions I wanted, which was harder then I thought. What you see is Will's 2 cuts that lead to the defender falling straight on his butt. Even though both frames are blurry you can see that he has relatively straight toes when he is making his cuts, and his knees are inside his feet. Maybe one day I can move like this… probably not.
Amateur
Bench 3 x 5 (add 2.5 lbs to last workout)
Collegiate
Bench 3 x 3 @ 90% of 3 RM from Monday
Conditioning
Complete 5 rounds for time: Barbell Walking Lunges @ 40% of 1 RM Squat – 12 reps (6 each side) Dips – 12 reps 50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep
2014 02 05
Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Starr Shrugs 3 x 15 *Starr Shrugs are the first movement talked about in the Shrug Post.
Conditioning
Complete 7 rounds: False Grip Rings Rows – Max reps Hollow Rocks - 10 reps
2014 02 03
http://www.youtube.com/watch?v=SJn64kkpOSc
I saw this Nike commercial the other day, and there were somethings that I really like about (other then the fact I like shoes). When Richard Sherman is running up the stadium steps you can see the good arm swing he has. Which, resembles what we work on every Tuesday. He brings his hand up to his face, then punches it back behind his butt, and maintains a rough 90 degree angle of the elbow. He also maintains great upright posture and has no side to side displacement of his shoulders. Fast forward to 0:55 you have someone doing a falling start. This is the clip that really caught me eye. During the fall everything stays in line, waits until he needs to step, then throws his hands apart, while bringing his knees up resembling our wall drills, followed by quick rhythmic steps. To see it in slow motion is a thing of beauty.
Amateur
Squat 3 x 5 (add 5 lb to last workout) Press 3 x 5 (add 2.5 lb to last workout)
Collegiate
Front Squat 3 x max reps @ 90% of 7 RM Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
Conditioning
4 Rounds: Double Unders – 15 reps Reverse Wall Climb + Push Up - 5 reps (scale reps as needed)
*12 minute time cap
2014 02 02