Posted: December 19, 2014 in Uncategorized

Warm up
Hip mobility
Lateral squat walks
Lunges

Jumping jacks x 20
Sit ups x 10
3 rounds

Empty bar dl from shoe strings x 50
Strength deadlift
65%x5
65%x5
65%x5
65%x5
65%x5
65%xAMAP

CONDITIONING
deadlift x 5
Hang clean x 3
Push press x 1
X 10 rounds
At the top of every minute including min 1 do 20 KB swings

Rest 3 min
Abb complex

18.12.14

Posted: December 18, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Pwr clean x3
3 sets

Strength
EMOTM
5 min
3 pwr clean + 2 FS
5 min
2 pwr clean + 2 FS
5 min
Pwr clean + FS

First 5 min stay at a doable weight, next 5 min increase load. Last 5 will be near maximal

Conditioning
60 double unders
30 pistol squats
15 hspu
400 m run
3 rds

Then
50 Burpees

Posted: December 17, 2014 in Uncategorized

Warm up
Roll out/stretch 10 min

Strength press
65%x5
65%x5
65%x5
65%x5
65%x5
65%amap

Conditioning
1 front squat
3 push up
5 pull up
Amrap 25 min

16.12.24

Posted: December 16, 2014 in Uncategorized

Warm up
50 jumping jacks
30 arm circles fed/bkw
Frog stretch as needed
Pole squat as needed

Barbell warm up
Muscle snatch x3
Ohs x3
Pwr snatch x3
3 sets

Strength
Power snatch up to DM
Dropsets @70% 6×2 of DM

Conditioning
18 ground to overhead 50/35
16 Burpees
30 double unders
5rds
30 sec rest between rds

Posted: December 15, 2014 in Uncategorized

IMG_0021.JPG
What a great time at the party last weekend there will be more pictures to come!
Don’t miss days in the next few weeks with the holidays coming it’s really hard to get back on track and really easy to get off track. Challenge yourself to stay on track.

Warm up
100 jumping jacks

Lateral walks + squats x 30
Lunge walks x 30

Strength Squat
75%x5
75%x5
75%x5
75%x5
75%x5
75%xAMAP

CONDITIONING
Clusters x 3 @ 70/50
Knees to elbows x 6
EMOTM 10 min
Rest 2 min
Run 800m

Posted: December 12, 2014 in Uncategorized

Don’t forget the CenCal Christmas party is Saturday night at the AVE 7-close come have fun with your gym family.

Warm up
Ladders 10 min

Strength-Deadlift
5×5 @ 50%

Conditioning
50KB swing
25 clean
50 KB Swing
25 push press
50 KB Swing
25 snatch
50 KB swing
25 ohs
*men 60
women 40

11.12.14

Posted: December 11, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
FS x3
Clean x3

Strength
Clean pull + hang power clean + clean up to DM
Drop sets clean 70% of DM 7×1

Conditioning
25 Burpees
50 1 Arm Dumbbell Thrusters (25 per arm)
50 Deadlifts 70/45
50 Squat Jumps
50 See the Lights
50 1 Arm Dumbell thrusters
25 Burpees

Posted: December 10, 2014 in Uncategorized

DONT FORGET THAT THE CHRISTMAS PARTY IS THIS SATURDAY AT THE AVE FROM 7-CLOSE. I HOPE TO SEE EVERYONE THERE.

WARM UP
Mobilize/roll out 10 min

STRENGTH-PRESS
5×5 @ 50%

CONDITIONING-DURABILITY
8 rounds for time
Push press x 10 60/35
10 x KB High Pulls
10x Push ups
5 X Pull Ups
10 X Knees to Elbows
1 Min Air AIRDYNE

9.12.14

Posted: December 9, 2014 in Uncategorized

Warm up
400m jog
Lat roll out 2 min
Frog stretch as needed

Barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3

Strength
Snatch pull + hand power snatch + snatch up to DM
Drop sets snatch 70% of DM 7×1

Conditioning
5 rds
200m run
8 Dumbbell snatch (per arm)
16 box jumps
24 push ups

5 min cool down of choice

Posted: December 8, 2014 in Uncategorized

IMG_0010.JPG

What an awesome day of competition. All of our teams made it in the top 25. 3 teams made it to the finals, and in the men’s division we took 1st and 2nd place. The effort and determination our teams put in was simply amazing. I’m proud of all of them they all worked so hard. Also thanks to the family and friends that support them on this journey, none of us can make it without their love and support.

*DONT FORGET THE CENCAL CHRISTMAS PARTY IS THIS SATURDAY AT THE AVE 7-close. THIS IS GOING TO BE AN AMAZING TIME WITH YOUR CENCAL FAM. DONT MISS IT. THE MORE THE MERRIER BRING YOIR FRIENDS AND FAMILY.

WARM UP
Jump rope 5 min
Hold bottom of squat 2 min
Then
25 air squats
25 sit ups
2 rounds

STRENGTH SQUATS
Deload
50% 5×5

CONDITIONING
30-20-10
Front squats 70/50
Pull ups

Cool down
1 min plank
1 min v ups
1 min knee to elbow
2 min run/row/bike
3 rounds