Jedi Training 101: Bar levitation
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 5×3 @ 90% of 3 RM Bench Press 2, 2, 2, 2, 2
Pull Ups – 100 reps *Complete 100 pull ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
2015 01 14
Deadlift 1x5 (add 10 lbs to last workout)
Power Clean 1, 1, 1, 1, 1
10, 8, 6, 4, 2, reps of: Power Cleans @ 70% of 1 RM 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of implements you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 01 12
Power Clean 5×3 (add 2.5 lbs to last workout)
Complete 5 rounds:
Pull Ups – max reps 135 lbs Prowler Push – 50 yards
Weighted Pull Ups 5, 5, 5, 5, 5
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Complete 8 rounds for time:
185/125 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Dynamic Push Ups – 10 reps Russian Twist w/ 2/1.5 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.
2015 01 07
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM *bottom of the knee to lockout
Complete 5 rounds: Pull Ups – max reps Shin Hops – 10 reps
2015 01 06
Press 3×5 (add 2.5 lbs to last workout)
Floor Press 5 RM
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on… *This workout is performed at body weight or 225/150 lbs, which ever is more.
2015 01 04
Thursday the gym will be closed, however we will have open gym. The hours will be 10:00am to 12:00pm. During this time, you can hit up todays workout or do your own thing. After open gym hours we will be getting the gym ready for Mike and Carm's wedding along with some other general cleaning. If you are able to stick around and help out that would be awesome. If not we understand.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Overhead Squat 2, 2, 2, 2, 2, 2 Push Press 3 RM
Complete as many rounds as possible in 12 minutes: Shin Hops – 5 reps Supine Ring PU – 10 reps
2014 12 31
Press 3×5 (add 2.5 lbs to last workout)
Bench Press 3 RM, 1 x max reps @ 80% of 3 RM
Complete 5 rounds for time: 135/95 lbs Barbell Walking Lunges – 25 yards 25/15 lbs Weighed Chin Ups – 10 reps Full Glute Ham Raises – 10 reps
2014 12 28
2014 12 28
Lets talk about lunges for a second. I am going to use Hayden as an example. This was his first time in here, and this is not meant to pick on him. Lets first direct your attention towards the blue dashed lines. Hayden's step was to shallow, which lead to his shin driving forward, with is torso following suit. Now looking at the green line, with a slightly longer step Hayden's torso will be in a more vertical position. His shin would be at roughly a 90 degree better engaging his hamstrings, and creating stability in his knee.
Deadlift 5 RM (add 10 lbs to last workout)
Power Snatch 2, 2, 2, 2, 2, 2
Complete 5 rounds:
Max reps of One Arm KB Power Clean + Push Press (RT) w/ 2 pood – 60 seconds Max reps of One Arm KB Power Clean + Push Press (LT) w/ 2 pood – 60 seconds GHD Back Extension Isometric Hold – 60 seconds
Rest 1 minute between rounds.
2014 12 22
