29.1.15

Posted: January 29, 2015 in Uncategorized

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

BB warmup
Muscle clean x3
FS x3
Clean x3
3 sets

Strength
Clean pull + clean up to DM
Drop sets 70% 5 sets of DM

Conditioning
EMOTM 20 mins -alternating
A.
3 pwr cleans 70/40
5 box jumps

B.
3 front squats 70/40
5 wall balls

27.1.15

Posted: January 27, 2015 in Uncategorized

Warm up
75 jumping jacks
30 arm circles bkwd/fwd
Mountain climbers x20
Squat stretch 1-2 min hold

Barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Snatch pull + hang snatch up to DM
Dropsets 5×1 @70% of DM.

Conditioning
24-20-16-12-8
KBS
Burpee
T2B

35 double unders or 120 singles after each set

Posted: January 26, 2015 in Uncategorized

Warm up
Half clam
Leg lifts
Tempo squats

Squat jumps x10
Push up x 10
3 rounds

Squat
55×5
65×3
75×2
80×1
85×1
90×1
95xAMAP

CONDITIONING
Amap 10 min
2-4-6-8-10……
Thruster 70/45
Ring dip/push up
Rest 2 min then
Amap 5 min
Barbell floor wipers x 20
Burpee hurdle jumps x 5

Posted: January 23, 2015 in Uncategorized

Practice makes perfect. Sometimes we get so caught up in numbers and performance indicators that we neglect to work on the basics. In the next few posts I will be posting some information and videos in regards to “practice.” Yes I said practice. When our goal is developing strength and conditioning we need to be executing movement with the best efficiency possible. Even if the weight is light we need to be consistent in our approach. Here’s a great video from the guys at super training. Simple and to the point information. Happy pulling family.

Warm up
Hip cross
Banded hamstring stretch
Sumo squat/hamstring stretch

50 empty bar deadlifts from shoelaces

Strength-deadlift
65 1
70 1
75 3
75 3
75 3
75 3
75 AMAP

Conditioning
5 Burpees
30 double Unders
200m sandbag run
10 Burpee plate hops
30 double Unders
200m sandbag run
15 Burpee plate hops
30 double Unders
200m sandbag run
*continue increasing Burpees for 5 for as much work completed in 25 min

22.1.15

Posted: January 22, 2015 in Uncategorized

Warmup
High knees
Buttkickers
Toe touches
Heel grabs
Knee hug to lunge

Barbell warmup
Muscle clean x3
FS x3
Clean x3
3 sets

Strength
Hang clean + front squat up to DM
70% 6×1 of DM

Conditioning
25 pull ups
25 wall balls
25 box jumps
25 t2b
25 hang cleans 60/30
25 see the lights 20/10
25 kbs
Rest 2 min
Then complete one more time.

Posted: January 21, 2015 in Uncategorized

Warm up
Roll out/mobilize 10 min

Strength-Press
OH Press 65 1
70%x1
75%x3
75%x3
75%x3
75%x3
75%xAMAP

Conditioning
20 Backsquat 70/40
Run 1000M
20 Ground to Overhead
Run 800m
20 Front Squat
4 Min Airdyne/row
20 Floor Bench
400 Meter Walking Lunge
20 Deadlift
40 Burpee w max jump

20.1.15

Posted: January 20, 2015 in Uncategorized

Warm up
75 jumping jacks
20 mountain climbers
20 bent knee iron cross

Barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3

Strength
Hang pwr snatch + ohs up to DM
Dropsets @70% of DM 6×1

Conditioning
21 Burpees
15 Thrusters 50/25
9 Burpees
800 Meter Run
9 Burpees
15 Thrusters
21 Burpees

Posted: January 19, 2015 in Uncategorized

2015/01/img_0221.jpg

Class hours today
6,8,9am open gym 7-8am 10-11am

WARM UP
hip circles
-half clams
-leg lifts
-tempo squats
Then
50 jumping jacks
20 air squats

SQUATS INTENSIFICATION PHASE
75%x1
85%x1
90%x3
90%x3
90%x3
90%x3
90%xAMAP

CONDITIONING
AMRAP 10 min
1,2,3…. Oh squat
1,2,3…. Pull Ups
Rest 2 min
400m run
100 double Unders
400m run

Posted: January 16, 2015 in Uncategorized

Warm up

Jump rope 10 min
Every fail 5 v ups

Strength-deadlift
80%x3
80%x3
80%x3
80%x3
80%x3
80%x amap
Conditioning
5 pull ups
10 push ups
15 be squats
AMAP 20 min

15.1.14

Posted: January 15, 2015 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
Clean x3

Strength
8 min to warm up 2 pwr clean + push press
12 min EMOTM
2 pwr clean + push press around 70-80%

Conditioning
24-16-12-4
Thrusters 40/25
Push ups
Wall balls
200m run between rds.