2013 05 28
DWOD
Find: 3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel then... Sprint 10 x 30 yards *45 second rest between sprints Like last week the DWOD will be done first.
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
2013 05 28
2013 05 26
2013 05 25
Congrats Christian, and other Penn players who signed to play rugby at Davenport University! Christian has been coming to CFSB for 2 years now and has put in a lot of hard work. It's nice to see it pay off. If you see Christian around the gym be sure to congratulate him.
SWOD Power Cleans 5x3
DWOD Complete 7 rounds: Max Rep Handstand Push Ups 15 Hollow Rocks
2013 05 23
2013 05 23
Robby jumping so fast the camera can't keep up with him
SWOD Squat 3x5 (add 5 lbs to last workout) 50 Evil Wheels
DWOD The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups
What you should be thinking about on your Squats
1) Retract, depress, and squeeze the shoulder blades 2) Squeeze your butts, then squeeze your trunk 3) Drive your hips back and pull yourself down 4) Hit below parallel 5) Then explode up with all your might, while driving back into your heels
Here are some good videos of K-Star dropping some knowledge bombs
2013 05 22
2013 05 21
2013 05 21
DWOD Find: 3 RM Max Height Box Jump then.. Sprint 12 x 50 yards Rest 30 seconds between sprints
SWOD Deadlift 5 RM
Today we will be doing the DWOD first. This will pop up from time to time. There are a couple reason for this format. One reason is when your competing in a sport you won't always be as fresh as possible, so it's good to train in a fatigued state from time to time. Sometimes you need to know that you can still put out a decent workload even when your fatigued i.e the second half of a game.
2013 05 20