Archive for the ‘Uncategorized’ Category

Posted: May 18, 2018 in Uncategorized

Warm Up A

Strength

  • Build to a max power clean
  • Build to a max front squat

Conditioning

  • 10 dB bent rows
  • 10 push ups
  • 10 TRX rows
  • 10 1 arm kB push press
  • 10 box jump
  • Amrap10 min

Posted: May 17, 2018 in Uncategorized

Warm Up D

Conditioning

  • 5 pull-ups
  • 7 dB thrusters 45/20
  • 9 slam balls
  • 200 m run
  • Rest 1 min
  • Amrap 25 min

Posted: May 16, 2018 in Uncategorized

Warm Up C 15 min

Strength 25 min

  • Deadlift, Build to a heavy single in 15 min
  • Floor Press Build to a heavy single in 10 min

Conditioning 20 min

  • buy In 15 burpees over bar
  • 3 rounds
  • 11 push press
  • 33 sit ups
  • Buy out 15 burpees over bar

Aint Nothing But a Peanut

Posted: May 15, 2018 in Uncategorized

Today we are going to be scrubbing our upper back using a peanut and a med ball and smashing our supra patellar with a baseball. Both of these tools will be very valuable in breaking up some of the junkiness in our tissues (Yes junkiness is a scientific term?). These techniques will be tough at first so, when the pain gets real don’t back off the stretch, Rather take a deep breath and squeeze hard for four seconds then release the breath and “soften” the body deeper into the Mob (Mob = Mobilization) for eight seconds. This is what we call contact relax PNF technique that will help you sink deeper into it which will really make some deep changes in your beat up musculature. Don’t hesitate to ask if you need deeper discussion into it, I would love to elaborate on it.

Warm Up B

Conditioning

  • 50 Double Unders
  • 25 KB Swings
  • 50 Lunges total
  • 25 KB Swings
    • Rest 1 min
    • 3 rounds
  • Run 800 m
  • Walk 400 m
    • Foam Roll 5 min

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hulk (quad) Smash

Posted: May 14, 2018 in Uncategorized

Today we will be starting a new mobility and corrective program. We will begin each day with a Mobility, this may be referred to as a smash, floss, saw, etc. This mainly refers to the modality and technique we will use to mobilize. Come with an open mind and willingness to learn new ways of correcting pain and muscular deficits.

Warm Up A

Strength

  • Build to a 1rm in the Back Squat in 15 min
  • Build to a 1rm in the Push Jerk in 10 min

Conditioning

  • 5 rounds
  • 10 Front Squats
  • 40 double unders

Get With The Program

Posted: May 13, 2018 in Uncategorized

Warm Up A

Warm Up B

Warm Up C

Warm Up D

Warm Up E

  • Mobility A:
  • Mobility C:
  • Stability:
  • Dynamic Core:
  • Corrective Stretch:

Posted: May 11, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 10X1@75%
  • Clean
    • 10X1@65%

Conditioning

  • 1 Power Clean @ 50% 1RM Clean
  • 5 Push Ups
  • 10 Wall Balls
    • AMRAP 15 min

Posted: May 10, 2018 in Uncategorized

Warm Up

Conditioning

  • 10 single arm kb swings ea arm
  • 10 slam balls
  • 5 box jumps
  • Rest 30 sec
  • Amrap 20 min

Posted: May 9, 2018 in Uncategorized

Give these a try as some bonus mobility work today

Basic Leg Lowering Progressions

 

Warm Up

Strength

  • Deadlift
    • 10X1@75%
  • Hang Snatch
    • 10X1@65%

Conditioning

  • 30 weighted V ups
  • 15 squat cleans
  • 24 weighted v ups
  • 12 squat cleans
  • 18 weighted v ups
  • 9 squat cleans
  • 12 weighted v ups
  • 6 squat cleans
  • 6 weighted v ups
  • 3 squat cleans.

Posted: May 8, 2018 in Uncategorized

Warm Up B

Conditioning

  • 800m run
  • 25 push ups
  • 30 bw squats
  • 50 kb swings
  • 3 rounds