Barry says hi, and he hopes to be back in soon.
Complete 10 rounds:
50 yards
*Rest 45 seconds between sprints
Complete as many rounds as possible in 15 minutes:
Ring Pull Ups – 10 reps
225 lbs Back Squat – 10 reps
50 lbs Ball Slams – 10 reps
2014 06 18
Deadlift 5 RM (add 10 lbs to last workout)
4 ” Deficit Deadlift 3 x max reps @ 90% of 3 RM from last Tuesday
Complete 6 rounds:
25 lbs Weighted Pull Up – Max Reps
180 lbs Prowler Push – 25 yards
2014 06 16
Drake warming up for the Indiana North All-Star Team this past weekend.
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
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
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
2014 06 15
Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps
Power Clean 5×3 @ 90% of 3 RM
Weighted Chin Ups 3 x max reps with 25/15 lbs
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.
2014 06 12
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.
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.
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 1 RM
Close Grip Bench 3×5 @ 90% of 5 RM from Monday
2014 06 11
Deadlift 5 RM (add 10 lbs to last workout)
50 Evil Wheels after the DWOD
Deadlift 3 RM, 1x max reps @ 80% of 3 RM
50 Evil Wheels after the DWOD
Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
2014 06 09
I love this picture!
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
1. Squat 5 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
2. Squat 5 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
3. Squat 5 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 5 RM’s
Close Grip Bench 5 RM
“7 Minutes Left, Down by 6”
Complete 2 rounds:
1 minute 55/35 lbs DB Push Press – Max reps
Rest 1 minute
1 minute 50/35 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.
2014 06 08
2014 06 08
Congrats to some of our Penn Rugby Players. Blake was selected 2nd Team JV All State, Zack and Jack were selected 1st Team JV All State. Your hard worked paid its dividends, and excited to see what all of you will do in the years to come!
Power Clean 5×3 (add 2.5 lb to last workout)
Power Clean 3 RM
Complete 10 rounds for time:
185/125 lbs Ground to Overhead – 3 reps
Evil Wheels – 10 reps
2014 06 05
Squat 3×5 (add 5 lbs to last workout)
Squat 3 @ 75%, 3 @ 80%, 2 @ 85%, 3×1 @ 90%
12, 9, 6 reps of:
Bench Press @ body weight
Bent Over Rows @ 205 lbs
Rest 10 minutes then…
On the minute
Sprint 100 yards on the minute for 8 minutes.
2014 06 05
