Find: Fastest 40 yard sprint then.... 5 RM Weighted Chin Up *Find your fastest 40 yard sprint. You have 4-7 chances to run to your fastest time. Remember, to warm up properly before attempting any all out efforts.
Power Clean 5x3 (add 2.5 lbs to last workout)
2013 07 25
2013 07 25
Squat 3x5 (add 5lbs to last workout) Bench 3x5 (add 2.5lbs to last workout)
Complete 8 rounds: 5 DB Thrusters - 50 lbs 10 Russian Twist (10 RT / 10 LT) 15 KB Swings - 2 pood *Rest 30 seconds between rounds
2013 07 24
Hey everyone I made a Flickr account as you can see on the right hand side of the page. I am gonna try to post all of the pictures I take during class on there. Take a look and see if there are any cool pics of yourself!
Deadlift 5 RM (add 10 lbs to last workout)
On the minute Sprint 60 yards on the minute for 10 minutes.
2013 07 22
2013 07 22
Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It's nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!
Press 3x5 (add 2.5 lbs to last workout)
Complete 5 rounds: Back Squat - 3 reps Max Distance Reverse Medball Toss - 10 reps *Amateur- add 5 lbs to squat workout from last Thursday *Collegiate/ Professional - use 95% of 3 RM from last Thursday *Use at least a 20 lbs medball for this workout
2013 07 21
Some stuff for the weekend
Robb Wolf podcast with Jim Laird while Robb is usually talking about nutrition the focus of this podcast is training. I've been listening to Robb's podcast since he started and this one is one of my favorites.
Power Athlete Radio - Episode 18
Mike's Ultimate Live Stream Link
Movement Demo: Jimmy Buffets
2013 07 19
2013 07 19
Power Clean 5x3 (add 2.5 lbs to last workout)
T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below
2013 07 18
2013 07 18
