2015 05 10
Warm-up: front rack mobility
A. High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex.
B. Death by back squat @ 65% of 1RM. It's been a while since we've done this!! Find your old numbers so you know exactly what to beat on this. It's up to you if you'd rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here!
C1. 2x10 barbell bent-over rows, 1 set max reps
C2. 2x10 ring/stationary dips, 1 set max reps
*aternate the push/pull movements. That last set should be all the way to fatigue/can't hit full ROM any more
2015 05 08
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 6×2 Pull Ups 3 x Max Reps *Collegiate use 85% of your Power Clean 1 RM from 04-03-2015.
Conditioning
Complete one on the minute for 12 minutes.
110 Yard Sprint
-then-
Complete 100 Evil Wheels not for time.
2015 05 07
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side *take a handful of warm up sets to find a weight that challenges you, and then stay there for all sets
Conditioning
Complete as many rounds as possible in 9 minutes:
185/125 lb Barbell Thrusters – 5 Reps 20″ Lateral Box Jumps – 5 Reps Plyo Push Ups – 10 Reps
2015 05 06
Warm-up: front and back of the shoulder mobility, lat roll-out to open up your sides/back
A. 2 hang power cleans + 2 push jerks (yes, I want everyone to push jerk today, even if it's not your go-to style). 1 set of the complex every 2:30 x 8 rounds, increase weight each round as form allows
B. OHS - 15min to work to heavy single, then 1 set max reps at 80%
C. 5 rounds: 5 KB PP on the right, 50ft waiter's walk, 5 KB PP on the left, 50 ft waiter's walk, 25 KB swings. Here's the kicker: you will have 2:30 to perform round 1, any remaining time will be rest. You will have 2:20 to perform round 2, 2:10 for round 3, 2:00 for round 4, and 1:50 for round 5. It's going to take some mental stamina to get it all in, but I know you guys can do it!!
2015 05 06
Austin one of our High School Athlete's putting his training to work by making the opponent pay for coming at him with the ball
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Every Minute for 8 Minutes: Deadlift – 3 Reps @ 80% of your most recent 1 RM. *Collegiate pull for speed dropping each rep at the top.
Conditioning
Complete 6 Rounds: Supine Ring Rows – 12 Reps Sprint – 20 yd Shuttle 40 lb Ball Slams – 12 Reps Rest :60 seconds *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change of direction each round.
2015 05 05
Warm-up: 2x5 pressing snatch balance, 2x5 snatch balance, 2x5 heaving snatch balance, 2x5 snatch pull
A. High hang snatch - 3.3.3.3.3
B. 10min to work up to 80% of 1RM front squat. Then...
C. 20min EMOM - at the top of every minute, perform 1 front squat @80% of 1RM. Then, odd min perform 10 plank elbow touches, even min perform 10 lying leg raises
2015 05 04
Amateur
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 2, 2, 2, 2, 2 Press 5, 5, 5
Conditioning
Complete as many rounds as possible in 5 minutes: 185/125 lb Push Press – 5 Reps CTB Pull Ups – 7 Reps
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 minutes: Broad Jump – 4 Reps 185/125 lb Hang Power Clean – 6 Reps
2015 05 04
warm-up: 3 rounds of 10 step ups (total), 10 jumping squats (your legs should feel alive after this!)
A. Clean - every 2:00 for 20:00, 2 cleans. Begin at 60% of 2RM and work up as form allows
B. Back squat - 3.3.3.3 of a 22X1 tempo
C. For a total of 200 yards: 2 right arm DB power cleans, 2 left arm DB power cleans, 10 lunges with the DB, 10 lunges
2015 05 02
If anyone is interested the High School Rugby Midwest Tournament is this weekend (Saturday and Sunday) at the Elkhart Moose Rugby Ground. We have around 8-10 boys that have trained here for the last year that will be playing this weekend. This is a great chance to support their hard work. I will most likely be posting playing times on my Facebook page. Saturday will be Quarter and Semi-Finals, with Sunday being the Championship. I believe that cost to get in will be around $10.
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 x Max Reps
Conditioning
Complete 150 Calories for time:
Minute 1: C2 Rower – Max Calories You guys are lucky its supposed to be AirDyne, but we only have 1 bike
Minute 2: Power Clean – 3 Reps Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the C2 Rower, then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved. **For Power Clean, use 80% of 1 RM.
2015 04 30