2013 10 27
Sorry for the late post everyone. I thought that I had it automatically set to go, but apparently not
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
DWOD
On the minute
Complete the following on the minute for 8 minutes:
100 yard Shuttle Run
8 KB Swings – 2 pood
5 Pull Ups
2013 10 25
Dont for get that we have Well Food Co whey available for you at the gym if you are interested. You can read more here about why we choose to pair up with them, and our stance on whey.
SWOD
Bench Press 5 RM
Dips 3 x max reps (1 second hold at top of dip)
DWOD
Complete 3 sets:
Squat 5 reps (add 5 lbs to last workout)
Rest 3-5 minutes then…
Find 1 RM Box Jump
Is putting on some mass a goal of yours? John explains in his bulking protocol.
Part 1
Part 2
2013 10 23
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
5 rounds for total reps of:
50 lbs DB Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
50 lbs Weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Score is total reps for all five rounds.
Here is a Talk to Me Johnnie throw back and on of my favorite “Deadlifts & Viagra.” Side note if you haven’t made your way over to TTMJ yet do so, there are some serious knowledge bombs on there. In this post John explains why we use the deadlfit sparingly once you make the switch to Collegiate. When I first read this post it also lead me to change the way I warm up. When I first started I would do 4-7 warm up sets with 5 reps at each one. By the time I got to my working set I was pretty smoked. Looking back its obvious now, but at the time I never made the connection. Now when I warm up I will still do the same number of sets however I drop the reps significantly it may be something like this: Set (1) 3-5 reps, Set (2) 3 reps, remaining sets 1-2 reps. I just want to do enough to feel the weight and warm up the CNS, not completely tax it. I also focus on speed off the floor. How do you warm up? Have you experimented to find what works best for you?
2013 10 21
Everyone digging in for Religion.
DWOD
Complete:
4 x 2 Max Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
SWOD
Squat 3×5 (add 5 lbs)
Press 3×5 (add 2.5 lbs)
2013 10 20
2013 10 20
SWOD
Power Cleans 5×3 (add 2.5 lbs to last workout)
MR Pull Ups
DWOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips
Ball Slams – 40 lbs
20 yard Farmer’s Walk – As Heavy As Possible
*Complete one 20 yard Farmer’s Walk at the end of every round.
2013 10 17
SWOD
Bench Press 3×5 (add 2.5 lbs to last workout)
Today you will be introduced to one of my favorite CFFB workouts, although it is a very much a love/hate relationship. Religion is one of those works you really have to dig in for those extra reps, and go to that special place. You can learn a lot about your self doing some max rep sets.
DWOD
Religion
Complete 5 rounds:
Squat Max Reps
7 Burpee Box Jumps – 20″ box
*Amateur – use body weight for this workout.
Power Athlete Radio Episode 28
We are extremely excited to have Jesse Burdick join the show and talk technology, parenting, and weight lifting! This conversation takes turns up, down, left and right but all pertinent and relevant info. Sit back and enjoy this episode of Power Athlete Radio!
2013 10 16
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Minute On…Minute Off
30 KB Swings – 2 pood
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
2013 10 14
SWOD
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
10 yards Double Leg Bounds (rest 30 seconds)
10 yards Double Leg Bounds
Cleaning Your Press
After reading this blog post this was something that I played around with quite a bit, and ended up liking it a lot. I felt like I was able to get the bar into a better position for the press. Also when I was trying to work on getting my power clean up I think it helped in getting extra reps in there, and working on my landing. Read it over and see what you think.
2013 10 13