Great job on the Front Squat 1RM yesterday everyone!
Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Complete: KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *This workout can be broken up in any amount of sets and reps.
2014 04 14
Yay Inch Worms!
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Front Squat 1 RM Bench 3 x max reps @ 1 RM Floor Press
Complete 6 rounds for time: Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps
2014 04 13
Andrew showing off his lateral jumping abilities, while Vish mean mugs the camera.
Would it help you guys if I posted the days warm ups, much like I do for the Strength and Conditioning? Or is the way I've been doing it working just fine? Post thoughts to comments.
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 1 RM
Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Strict Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes
2014 04 10
Be sure to head over to our store and get some of the new swag that is coming out. We have a number of different items to pick from. Pre-Order sales will end April 25th. Click here to head to the store
Bench 3×5 (add 2.5 lb to last workout)
then…
Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings
Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings
then….
Floor Press 1 RM
2014 04 09
2014 04 08
Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3 RM
Complete as many rounds as possible in 12 minutes: DB Bent Over Rows – 7 reps DB Cleans – 7 reps DB Push Presses – 7 reps *Use 50 lb dumbbells for this workout
2014 04 07
Mel going for her Dumbbell Power Snatch 1RM, with the Macgyvered 75lb dumbbell
Squat 3×5 (add 5 lb to last workout)
Squat 3 RM Press 3×10 @ 90% of 10 RM
Complete as many rounds as possible in 12 minutes: Kipping Pull Ups – 4 reps Clapping Push Ups – 6 reps Standing Broad Jumps (minimum of 6 feet per jump) – 8 reps
2014 04 06
2014 04 06
This Saturday April 5th don't miss out on an chance to watch some good rugby, and support a great cause! Admission to the game is free, and your attendance alone will help fund research for a cure for Niemann-Pick Type C. Click here for more information
Power Clean 5×3 (add 2.5 lb to last workout)
Rack Pull 5, 5, 5 *base of the knee cap to lockout
Find: 1. 1RM One Arm Dumbbell Power Snatch (RT/LT) 2. 2RM Weighted Chin Up *Work up the the heaviest weight possible for a one arm DB power snatch for your right and left arm. Then find your best 2 RM chin up. There is no time component for this workout so make sure you rest enough to perform your best
2014 04 03
Bench 3×5 (add 2.5 lb to last workout)
Press 10 RM
Religion 2.1 Complete 5 rounds: Front Squat – Max Reps Burpee to Lateral Hops – 5 reps *Front Squats use bodyweight *For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
2014 04 03
