My apologies for the late post guys. With being in Naperville for the Crossfit Football Trainers Course it slipped away from me. You think I would learn by now
Press 3×5 (add 2.5 lb to last workout)
Push Press 5 RM
Dynamic Push Ups 3 x 15
Complete as many rounds as possible in 12 minutes:
185/125 lb Front Squats – 7 reps
Burpee Pull Ups – 7 reps
2014 03 24
2014 03 19
Hey everyone I will be going out of town this week for a Crossfit Football Coaches Seminar. I don’t have anyone to cover the class on Friday, so what I am going to do is condense everything to a 3 day template for this week. So today we will be doing our Power Clean 5x3s and Hang Power Clean 1 RM for Collegiate prior to deadlifts.
Power Clean 5×3
Deadlift 5 RM (add 10 lb to last workout)
Hang Power Clean 1 RM
Deadlift 5 RM
On the minute
Complete the following on the minute for 8 minutes:
25/15 lb Weighted Pull Ups – 3 reps
185/125 lb Power Cleans – Max reps
2014 03 17
Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Bench 7 RM, 1 x max reps @ 80% of 7 RM
Reverse Wall Walks + Push Up – 50 reps
40 lb Ball Slams – 100 reps
*This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible.
*The reps can be broken into any combination of sets and reps.
2014 03 16
2014 03 16
Tony digging in for his last set of Religion. He got 50 reps at 225lbs! Not bad.
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2 RM + Max rep overhead squat
One your last set of power snatches before dropping the weight perform a single set of max rep OH squats with your 2 RM weight.
Complete 5 rounds:
Unbroken Double Unders* – Max reps
Weighted Pull Ups w/ 25 lb – Max reps
*This constitutes the most DU’s you can do in one set unbroken. Once you break or miss, transition on to weighted pull ups.
2014 03 13
Some wise words from Strength and Conditioning guru Rafael Ruiz. Make sure to follow his gym 1Forty-Four1 on Facebook
“As a Performance Coach preparing athletes for sports specific and/or real world application, I’m disheartened by watching 1/2 ass’n reps because you’re tired or just trying to reach a certain # in an arbitrary rep scheme. 99 out of 100 times, this common practice will cause a lot more harm than good. A ball doesn’t slow down according to your effort, a bullet doesn’t scale down and that’s great that you finished your reps & sets, but the play was over :10 ago and you never got into position to even think about making a play!”
-Rafael Ruiz
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
then…
Complete 6 rounds:
One Arm KB Walking Lunge w/ 1 pood – 10 yards (alternate hands each round)
Sprint 60 yards
*Rest 60 seconds between rounds
Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
then…
Religion
Complete 5 rounds:
Squat – Max Reps
Burpee Box Jumps 20″ – 7 reps
*If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.
2014 03 12
Deadlift 5 RM (add 10 lb to last workout)
then…
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
40 lbs Ball Slams
Complete for time:
315 lb Deadlifts – 9 reps
Sprint 50 yards
315 lb Deadlifts – 6 reps
Sprint 100 yards
315 lb Deadlifts – 3 reps
Sprint 150 yards
then…
Rack Pull 7 RM
***Set the bar 1″ below bottom of knee cap and pull to full extension.
***If weather allows I would like to do the sprints outside
2014 03 10
Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)
Front Squat 5×3 @ 92.5% of 3 RM Power Clean from Friday
Press 1 RM
12, 9, 6, 3 for reps:
185/125 lb Push Press
Ring Dips
2014 03 09
2014 03 09
