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Thursday, 02.20.14

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There is Rope Climbs in todays work out. Please come with the appropriate attire, such as longs socks and sweat pants. Here are some videos from Carl Paoli to brush up on your Rope Climbing Skillz. Part 1 Part 2 Part 3 He as more videos in this series 5 more to be exact, but the first 3 cover the meat of things.

Amateur

Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)

Collegiate

Complete 3 rounds:
Squat 75% – 3 reps
Squat 75% + 10 lbs – 3 reps
Squat 75% + 20 lbs – 3 reps

Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM squat from Feb 6, 2014 for 3 reps. Put the weight away and add 10 lb. Squat another 3 reps. Put the weight away and add 10 more lb and squat 3 reps. Make sure to limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.

Push Press 7 RM

Conditioning

Complete 5 rounds:
15′ Rope Climbs – 3 reps
Max reps of 40-50 lb Ball Slams – 60 seconds
Rest 60 seconds between rounds
*Complete three (3) 15′ ascents, once you arrive at the bottom, start the clock. You have 1 minute to complete max reps of ball slams. Rest 60 seconds and repeat.

2014 02 19

Tuesday, 02.18.14

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Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Power Snatch 2 RM, 3×2 @ 92.5% of 2 RM

Conditioning

Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Hold Top of Ring Dip – 20 seconds
Ring Dips – Max Reps
Hold Top of Pull Up – 10 seconds
Pull Ups – Max reps

2014 02 17

Monday, 02.17.14

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We miss you Barry!

Amateur

Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)

then…

Complete 8 rounds:
40 lbs Reverse Overhead Ball Toss – 25 yards
50 yard Shuttle Run – 1 rep
*For shuttle run, sprint 25 yards, touch and sprint 25 yards.

Collegiate

Complete 8 rounds:
40 lb Reverse Overhead Ball Toss – 25 yards
50 yard Shuttle Run – 1 rep

Rest 5-10 minutes…

Complete 12 rounds:
Squat @ 70% of 1 RM from Thursday – 2 reps
Assault Bike Sprint – 30 seconds

Rest 5-10 minutes…

Floor Press 3×5 @ 90% of 5 RM from Thursday

2014 02 17

Friday, 02.14.14

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Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

4″ Deficit Deadlift 7 RM (1. Complete complex first 2. Deficit Deadlift 3. Evil Wheels)

Conditioning

Complete the heaviest set possible (video of complex):
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

then…

50 Evil Wheels for time
Post heaviest set completed & evil wheel times to comments.

2014 02 13

Thursday, 02.13.14

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Everyone hard at work Monday night.

Amateur

Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)

Collegiate

Squat 1 RM
Floor Press 5 RM

Conditioning
3 Rounds
Max reps of Two Arm 1.5 pood KB Push Press – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds

*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.

Score total reps on KB push press and rounds you were able to complete out of the 3 rounds of isometric holds.

2014 02 12

Tuesday, 02.11.14

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You Just Had a Crap Training Session. What Now?

Training days, you win some and lose some. On the days that you lose what do you do? Pack it up and move onto the next lift, decrease the weight, sit and spin your wheels? We are all going to have days when we walk in here and things just don’t go our way. You swear some changed your plates for heavier ones, you just can’t move fast, or you forgot how to do a clean. To make the most out of days and not let them just be a waste we really need to sit back and analyze the whole situation, so we can figure out where things went wrong. This way you can do your best to minimize poor training days in the future. Things to think of: do you have a big project you’ve been working on, fail to eat/drink enough, doing extra training on the side, compromise sleep, and the list could go on. Some of these things may be unavoidable, while others are within your control. Do what you can for the factors you can control, and remember off days will happen…. WOOSA

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Power Clean 1 RM

Conditioning

On the minute
Complete the following on the minute for 10 minutes:
Power Cleans @ 80% of 1 RM – 2 reps
Pull Ups – Max Reps
*** Amateurs use your 90-100% of your 5×3 weight for power cleans
***If you feel you could sustain 5-8 reps without weight, then try to add some weight to your pull ups. Otherwise stick to unweighted pull ups

2014 02 10

Monday, 02.10.14

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Amateur

Squat 3×5 (add 5 lb to last workout)

Collegiate

Complete 8 sets:
Squat @ 225/150 lbs – 3 reps
24″ Box Jumps – 3 reps
*rest 60 seconds between sets

Conditioning

Complete as many rounds as possible in 9 minutes of:
Push Presses – 3 reps
Ball Slams – 5 reps
*For push press, use between 185-225 lbs, 125-150 lbs
*For ball slams, go as heavy as possible.

2014 02 09

Friday, 02.7.14

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Amateur

Power Clean 5×3 (add 2.5 lb to last workout)
Strict Chin Ups 3 x max reps

Collegiate

Overhead Squat 2, 2, 2, 2, 2, 2
One Arm DB Rows 3 x max reps (AHAP)

Conditioning

Complete for time:
2 pood KB Swings – 100 reps
Row – 75 calories
Evil Wheels – 50 reps

*This can be broken into any amount of sets and reps.

2014 02 06

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