10/31/14

With a running clock:

At 0:00 – 21-15-9 (6min cap):
Calories on Airdyne
KB Swing

At 11:00 – 21-15-9 (8min cap):
Calories on Rower
Burpees

At 21:00 – 2min AMRAP: Sit Ups

Competitor’s Program

1. Every :30 – ALAP: 5 UB C2B Pull Ups

Notes:  Every :30 complete 5 Unbroken C2B Pull Ups…continue this until you’re unable to, with a max of 14 sets (7mins).

REST 10-15mins

2. AMRAP 8mins:

3-6-9-12…
Deadlifts 275/175
T2B


“The most common way people give up their power is by thinking they don’t have any.” – Alice Walker

Your Stress Account

 

10/28/14

1. 3×3 Front Squat @ 85-95% (12mins to complete)

Rest 3mins

2a. 3×10 Hang Power Clean, rest :30
2b. 3×4.3.2.1 HSPU, rest :05, rest :60 (12mins to complete)

Rest 3mins

3a. 3×10 Lunge, rest :30
3b. 3x:20 Waiter Hold per hand, rest :30 (12mins to complete)

Rest 2mins:

4. :20/:10 x8: Boat Pose


Competitor’s Program

1. For Time:

1mile – AD6
20 GHD Sit Ups
20 Burpees
1mile – AD6
20 Hip Extensions
20 Burpees
1mile – AD6
20 KB Swings 24/16
20 Burpees
1mile – AD6


“There are two ways of spreading light: to be the candle or the mirror that reflects it.” – Edith Wharton

5 Key Mindset Qualities of Successful Athletes

10/27/14

1. 20mins: 1RM Back Squat

Notes: Compare to 5/16/14.

2. AMRAP 12mins:

4 Rounds:
100m D/B
40 Russian Twists
+
Max Row with remaining time.

Notes:  The 4 Rds should take around 5-6 mins.

 

Competitor’s Program

1. 20mins: 1RM Power Snatch

2. 3RFT:

400m Run
21 Wall Balls 20/14 – 10′ target
12 Pull Ups

“Actions lie louder than words” – Bob Wells

Crunchy Knees?

This video was originally uploaded in September of 2011 (3 years ago).  During the games this year he Overhead Squatted 365 and his best best Clean & Jerk (that I know of) is around 375…crazy what a couple years of hard work can get you!!!

10/25/14

1. For Time, In Teams of 2 (23min cap):

400m Run
40 Push Press
40 Med-Ball Sit Up
40 DB Snatch
400m Run
40 Push Press
40 Med-Ball Sit Up
40 DB Snatch
400m Run


Competitor’s Program

In teams of 2, 1 person works at a time:

2mins: Max Calories – AD
1min: Rest
4mins: Max KB Snatch 24/16
1min: Rest
6mins: Max 50m D/B
1min: Rest
8mins: 2RM TnG Thruster – from floor
1min: Rest
10mins: AMRAP: 5 Burpee Box Jump Overs 24/20, 10 C2B Pull Ups

 

ANNOUNCEMENT: Yoga will be cancelled this coming Sunday, October 26th.  Sorry for the inconvenience.


“An education isn’t how much you’ve committed to memory, or even how much you know.  It’s being able to differentiate between what you know and what you don’t.” – Anatole France

How Do I Choose The Right Program

10/24/14

1. 10mins: Snatch Work

Notes:  If things are feeling good, build to a quick heavy set of 1-3 reps.  Otherwise work positions and technique.

2. 3min/3min x2:

3 T2B
6 HSPU
12 Lunges

+

3min/3min x2:

6 Box Jump Overs
30 Russian Twists


Competitor’s Program

1. Back Squat: 4@70%, 4@75%, 4@80%, 4@85%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3a. 3x ME CGBP @ Body Weight, rest :10
3b. 3x ME Strict Pull Up, rest 2mins

Notes:  Scale both movements to get a minimum of 5 reps.

4. 3 RFT:

25 Calories – Row
50 Air Squats
75 Double Unders


“Open your eyes, look within.  Are you satisfied with the life you’re living?” – Bob Marley

How Much Sleep Do You Need?

10/22/14

1. 3×3 Deadlift @ 85-90% (15mins to complete)

2. For Time (16min Cap):

50 Calories – Airdyne
50 Pull Ups
50 Sit Ups
50 Wall Balls
50 KB Swings


Competitor’s Program

1. 12mins: Heavy 5-rep Power Clean + Push Jerk

2. 3×3 Power Cleans + 1 Push Jerk @ 100% of part 1

3. 3×2 Split Jerks @ 100%, 105%, 110% or part 1

Notes:  First set is at 100%, second at 105%, third at 110%

4. For Time:

50 Thrusters 95/65
*EMOM do 6 T2B

Notes:  Start the workout with 6 T2B.


“People often say that motivation doesn’t last.  Well, neither does bathing.  That’s why we recommend it daily.”

School Lunches: The French vs The USA