Congrats Mike and Carm!!!
The gym will be closed for Mike and Carm’s wedding today, however they have invited those who want/are able to come in and do a workout with them at 9:00am. They have chosen to do the workout Jack.
Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box
2015 01 01
Thursday the gym will be closed, however we will have open gym. The hours will be 10:00am to 12:00pm. During this time, you can hit up todays workout or do your own thing. After open gym hours we will be getting the gym ready for Mike and Carm’s wedding along with some other general cleaning. If you are able to stick around and help out that would be awesome. If not we understand.
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Overhead Squat 2, 2, 2, 2, 2, 2
Push Press 3 RM
Complete as many rounds as possible in 12 minutes:
Shin Hops – 5 reps
Supine Ring PU – 10 reps
2014 12 31
Complete 7 rounds:
Deadlift – 3 reps
Power Cleans (touch and go) – 3 reps
Rest as needed between rounds
*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.
*If you let go of the bar during the round, count a miss for that round.
Strict Pull Ups 3 x max reps
Weighted Pull Up 5, 5, 5, 5, 5
2014 12 29
Press 3×5 (add 2.5 lbs to last workout)
Bench Press 3 RM, 1 x max reps @ 80% of 3 RM
Complete 5 rounds for time:
135/95 lbs Barbell Walking Lunges – 25 yards
25/15 lbs Weighed Chin Ups – 10 reps
Full Glute Ham Raises – 10 reps
2014 12 28
2014 12 28
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3×3 @ 90% of 3 RM, 2×3 @ 95% of 3 RM
“Jackie”
Complete for time:
1000 meter row
45 lbs Thrusters – 50 reps
Pull Ups – 30 reps
2014 12 26
Lets talk about lunges for a second. I am going to use Hayden as an example. This was his first time in here, and this is not meant to pick on him. Lets first direct your attention towards the blue dashed lines. Hayden’s step was to shallow, which lead to his shin driving forward, with is torso following suit. Now looking at the green line, with a slightly longer step Hayden’s torso will be in a more vertical position. His shin would be at roughly a 90 degree better engaging his hamstrings, and creating stability in his knee.
Deadlift 5 RM (add 10 lbs to last workout)
Power Snatch 2, 2, 2, 2, 2, 2
Complete 5 rounds:
Max reps of One Arm KB Power Clean + Push Press (RT) w/ 2 pood – 60 seconds
Max reps of One Arm KB Power Clean + Push Press (LT) w/ 2 pood – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds
Rest 1 minute between rounds.
2014 12 22
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM
Press 3×5 @ 90% of 5 RM
Complete as many rounds as possible in 15 minutes of:
Pull Ups – 5 reps
Clapping Push Ups – 10 reps
Shin Hops – 10 reps
2014 12 21
2014 12 20
Amateur
Power Cleans 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete as many rounds as possible in 10 minutes:
55/35 lbs One Arm Walking DB Lunge – 25 yards
55/35 lbs One Arm DB Hang Power Clean – 10 reps
*Alternate hands as needed
*Back knee has to touch the ground to count as a rep.
2014 12 18
