04/13/13

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Strength:

Top Pulls – 5 x 2 @ 80%

Notes: I’ve searched all over the Interwebz for the video of Drew demonstrating the Top Pulls, but I can’t find it anywhere.  Don’t worry though my strong ones.  We will go over these just as we go over every lift.  🙂

– Then-

3 x 10 Strict Weighted Pull-ups – 60 sec rest b/w each set

Conditioning:
21-15-9
Deadlifts (225/155)
HSPUs

 

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04/12/13

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Strength:

Split Jerk – 7×2 @ 80%

Conditioning:

7 min AMRAP of:
7 Front Squats @ 70%
21 Lateral Jumps over BB
7 T2B

– Rest 1 Min-

2 min AMRAP of:
Ring Dips

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04/11/13

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If you have worked out Monday – Wednesday, this is your rest day and/or mobility day.  If you haven’t  worked out Monday – Wednesday you may come in to make up something you missed earlier this week.

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04/10/13

 

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Strength:

Push Press – 4 x 5 @ 75%

Conditioning: 

3 Rounds
Run 400m
21 KBS (24/16kg)
12 pull-ups

Midline:

1a) GHD Situps – 2 x 15
1b) GHD Back Extensions – 2 x 15

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04/09/13

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Strength:

HBBS – 3×5 @ 80%

Conditioning:

*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:

15 Hang Power Cleans @ 115/75#
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:

10 Hang Power Cleans @ 115/75#
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

Midline/Stability:

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

*We will go over the Pallof Press in class, but just in case you have no idea what this is I’ve hooked you up with the following video demo. And yes, I know we don’t have “that machine”, but we will be able to perform the same movement by attaching a band to one of the uprights on the rig  🙂

http://www.ericcressey.com/exercise-of-the-week-pallof-press

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04/08/13

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Maybe you have already noticed that we put a lot of focus on strength and Olympic Weightlifting at Marvel Strength & Conditioning.  That’s because we believe they are the primary sources of building overall fitness. The stronger you become, and the more you excel in Olympic Weightlifting, the better off you’re going to be at lifting heavy loads in various time domains.  Not convinced?  Read this short blog post from Olympic Weightlifter and CrossFit athlete, Spencer Arnold. If that’s not enough and you’re still searching for answers as to why Olympic Weightlifting is fundamental to what we do, then grab a cup of coffee and dig into Rudy Nielsen’s writeup, “The Importance of Olympic Weightlifting for the Sport of Fitness”.  I am not able to link directly to that post, but don’t worry my strong ones… click here then click on Outlaw Doctrine and you’ll see the post in the drop down menu.  Easy peasy lemon squeezy.

Strength:

Every 30 seconds for 4 minutes 1 snatch at @85%

THEN when clock hits 5:00

3:00 to complete 3x ME UB snatches @ 75%

*ME UB are basically touch and go reps.  Score is total # of all 3 sets within 3 min cap.

Conditioning:

5 Rounds for total time

Row 200
Rest 1 min
Run 200
Rest 1 min

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