2013 07 22
Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It's nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!
SWOD
Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds: Back Squat - 3 reps Max Distance Reverse Medball Toss - 10 reps *Amateur- add 5 lbs to squat workout from last Thursday *Collegiate/ Professional - use 95% of 3 RM from last Thursday *Use at least a 20 lbs medball for this workout
2013 07 21
Some stuff for the weekend
Robb Wolf podcast with Jim Laird while Robb is usually talking about nutrition the focus of this podcast is training. I've been listening to Robb's podcast since he started and this one is one of my favorites.
Power Athlete Radio - Episode 18
Mike's Ultimate Live Stream Link
Movement Demo: Jimmy Buffets
2013 07 19
2013 07 19
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below
2013 07 18
2013 07 18
DWOD
Find:
1 RM Box Jump
*Warm up as needed. Land above parallel. Take between 4-7 max attempts. Remember you still have to squat heavy after this, so play it smart.
SWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8
Wanna buy some CFFB swag? Click here, they just came out with a bunch of new stuff!
2013 07 17
2013 07 17
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 10 rounds: 10 Mountain Climbers 10 Evil Wheels 50 yard Farmer Carry - AHAP
2013 07 15
2013 07 15