Sorry for just now getting the post up. Internet at home wasn't working last night.
Power Clean 5x3 (add 2.5 lbs to last workout)
Hang Power Snatch 1 RM
Perform 10 rounds: 3 Snatch Pulls @ 90% of 1 RM Hang Power Snatch 6 Ring Dips 9 Knees to Elbows
2013 12 20
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
Barbell Step Up 20, 20, 20 (10 RT/ 10 LT) Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
7 Minutes Left, Down by 6 Complete 2 rounds: Max Rep 50 lbs / 35 lbs DB Push Press - 60 seconds Rest 60 seconds Max Rep 50 lbs / 35 lbs Weighted Pull Ups - 60 seconds Rest 60 seconds Row for Calories - 60 seconds Rest 60 seconds Max Rep Burpees - 60 seconds
2013 12 18
Deadlift 5 RM (add 10 lbs to last workout)
Complete the following: Seated Box Jump 2 RM (thights 1" above parallel when seated w/ 4-7 attempts) Rest 3 minutes... 2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then... 2 x 30 Meter Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.
Complete 7 rounds: 3 Deadlifts 3 Power Cleans (touch and go) *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *Rest as needed between rounds. *If you let go of the bar during the round, count a miss for that round.
2013 12 16
Feel like getting some great Oly Coaching? We have Mike Cerbus and Jessica Salvaggio coming in to do a 5 day Oly workshop. We have never done anything like this and it is a great chance to really dig into your Oly work. Sign up here
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
Overhead Squat 3 x max reps @ 2 RM Power Snatch Push Press 3 RM
Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups - 10 reps True Push Ups - 10 reps
2013 12 15
2013 12 15
Chad Vaughn talking about the "drop snatch" aka "snatch balance." Take a watch and come ready for this movement. This one we haven't done before.
Power Clean 5x3 (add 2.5 lbs to last workout)
Power Snatch 2 RM
You have 15 minutes... Find 1 RM Heaving Snatch Balance then.... As many rounds as possible in 10 minutes: 50 lbs One Arm Walking DB Lunge - 25 yards 50 lbs One Arm Hang Power Clean - 10 reps *Alternate hands as needed *Back knee has to touch the ground to count as a rep.
Some Good Readzzz for the weekend 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 1 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 2 THIS CUE COULD KILL
2013 12 12
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
Squat 2 RM, 1 x max reps @ 80% of 2 RM Bench 3x5 @ 80% of 1 RM
Every 30 seconds Sprint 60 yards every 30 seconds for 7 minutes.
2013 12 12
K-Star riding around on a skateboard prior to the Mobility Seminar. After seeing this I knew it was going to be a good day.
REVIEW: HBO SPORTS' "STATE OF PLAY: TROPHY KIDS" This is an interesting review of a HBO special that is focusing on the relationship between kids and their parents in sports. Specifically those parents are willing to do whatever it takes for their kids to succeed, living vicariously through their kids, and how they take it to far. Take a read and share your comments.
Deadlift 5 RM (add 10 lbs to last workout)
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Complete 7 rounds: Max Reps False Grip Pull Ups on Rings 10 Hollow Rocks Post total reps to comments. then... For time: 100 Ball Slams 40 lbs
2013 12 09
Sorry for the late post everyone got back in late from my Mobility Seminar yesterday.
Squat 3x5 (add 5 lbs to last workout)
Front Squat 5x3 @ 90% of 3 RM
Complete 4 rounds: Isometric Hold Top of Ring Push Up - 30 seconds 185 lbs/125 lbs - Anyway Overhead - Max Reps
2013 12 09
2013 12 08
