04/19/13

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Strength:

7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes:
Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (butt) in contact with the bench.

Skill

10 minutes Freestanding Handstand practice.

Conditioning: 

AMRAP 7 Min of:
20 Split Jumps
5 Power Snatches 135/95#
15 HR Push-ups 

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04/18/13

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If you have worked out Monday – Wednesday this is your rest day and/or mobility day.  If you have missed a day you may come in to make up something from earlier in the week.

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04/17/13

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Strength:

4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes:
Watch Demo Video.  It’s there for a reason.

Conditioning: 

75 DUs
20 Pullups
25 Ab-Mat Situps
50 DUs
20 Pullups
25 Ab-Mat Situps
25 DUs
20 Pullups
25 Ab-Mat Situps

Midline/Stability:

Pallof Press – 3×3 for 10 sec hold on each side

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04/16/13

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Strength:

Clean and Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec

Conditioning:

5 Rounds
12 KB Push Press (52/35)
Row 250

Midline:

Partner Side Medball Throws

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04/15/13

UPDATE: Turf and DFP’s hitting cage arrive Monday, 4/15!

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Strength:

1a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
1b) 5X2 Tempo HBBS @ 75% – rest 60 sec.

Notes:
*Tempo HBBS = Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
**1a and 1b are super sets.  Do 1a, rest 60 seconds, do 1b, rest 60 seconds… Repeat.
***Watch Demo Video for 1a.  It’s there for a reason.

Conditioning:

12 minute AMRAP of:
7 Hang Power Cleans 135/95#
14 Burpees with Jump Over the Box (you may touch top of box)

 

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