Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Squat 3×5 @ 90% of 5 RM
GHD Sit Ups 3×15
DWOD
As many rounds as possible in 10 minutes:
Close Grip Bench – 3 reps
Dynamic Push Ups – 10 reps
*Close Grip Bench use body weight
2013 12 26
We have 2 new lifting platforms! These turned out really well and we are hoping to get 2 more in the next month or so. Few rules: no metal plates (minus the 5s/2.5s), these are for weightlifting not for metcons, no benching on them, please don’t come straight in from the snow/rain/mud and walk on them (you should have separate gym/outside shoes anyways). To be summed up in a few words treat them with respect, so we can keep them looking good for a long time.
Also I was able to make an appearance on the Power Athlete Coaches Round Table were we discussed implementing a CFFB class. Hopefully I will be lucky enough to be on a few more of these in the future. If you have some time to kill take a watch, let me know how ridiculous I looked/sounded.
COACH’S ROUND TABLE – IMPLEMENTING CFFB IN A CLASS SETTING
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM
Push Press 5×3 @ 90% of 3 RM
DWOD
Complete for time:
30 KB Step Ups – 20″ box w/ 1.5 pood in each hand
50 Strict Pull Ups
100 Banded Good Mornings.
*This workout can be broken up in any amount of sets and rep
2013 12 22
2013 12 22
Sorry for just now getting the post up. Internet at home wasn’t working last night.
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Hang Power Snatch 1 RM
DWOD
Perform 10 rounds:
3 Snatch Pulls @ 90% of 1 RM Hang Power Snatch
6 Ring Dips
9 Knees to Elbows
2013 12 20
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 20, 20, 20 (10 RT/ 10 LT)
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
DWOD
7 Minutes Left, Down by 6
Complete 2 rounds:
Max Rep 50 lbs / 35 lbs DB Push Press – 60 seconds
Rest 60 seconds
Max Rep 50 lbs / 35 lbs Weighted Pull Ups – 60 seconds
Rest 60 seconds
Row for Calories – 60 seconds
Rest 60 seconds
Max Rep Burpees – 60 seconds
2013 12 18
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Complete the following:
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Rest 3 minutes…
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
DWOD
Complete 7 rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*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.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
2013 12 16
Feel like getting some great Oly Coaching? We have Mike Cerbus and Jessica Salvaggio coming in to do a 5 day Oly workshop. We have never done anything like this and it is a great chance to really dig into your Oly work. Sign up here
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Overhead Squat 3 x max reps @ 2 RM Power Snatch
Push Press 3 RM
DWOD
Complete as many rounds as possible in 10 minutes:
Supine Ring Pull Ups – 10 reps
True Push Ups – 10 reps
2013 12 15
2013 12 15
[youtube=http://www.youtube.com/watch?v=lLUEXameEkw]
Chad Vaughn talking about the “drop snatch” aka “snatch balance.” Take a watch and come ready for this movement. This one we haven’t done before.
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2 RM
DWOD
You have 15 minutes…
Find 1 RM Heaving Snatch Balance
then….
As many rounds as possible in 10 minutes:
50 lbs One Arm Walking DB Lunge – 25 yards
50 lbs One Arm Hang Power Clean – 10 reps
*Alternate hands as needed
*Back knee has to touch the ground to count as a rep.
Some Good Readzzz for the weekend
5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 1
5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 2
THIS CUE COULD KILL
2013 12 12
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
DWOD
Every 30 seconds
Sprint 60 yards every 30 seconds for 7 minutes.
2013 12 12