04/29/15

1. 12mins: Heavy Single Deadlift – PERFECT

2. For Time (7min cap):

21-15-9
Deadlift @ 50%
Burpee


Competitor’s Program

1. 3×5-6 Back Squats, 20X1, rest 2mins

2a. 3×6-8 Single Arm DB Bentover Row /arm, 21X0, rest :60
2b. 3×10-12 Push Ups, 21X1, rest :60

3. 15mins @ 80%:

750m Row
50 Double Unders
25 Push Press 75/55


“He who is not courageous enough to take risks will accomplish nothing in life.” – Muhammad Ali

Self-Image: Believing Takes Practice

04/28/15

AMRAP 5mins: 100m D/B’s

Rest 1min

AMRAP 5mins: 5 Pull Ups + 10 Push Ups + 15 Squats

Rest 1min

AMRAP 4mins: 100m D/B’s

Rest 1min

AMRAP 4mins: 5 Pull Ups + 10 Push Ups + 15 Squats

Rest  1min

AMRAP 3mins: 100m D/B’s

Rest 1min

AMRAP 3mins: 5 Pull Ups + 10 Push Ups + 15 Squats


Competitor’s Program

1. 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk – heavy set in 12mins

2.  3×2-3 Front Squat, 20X1, rest 2mins

3. 4 Sets for same times:

26 Row Calories
18 Wall Balls 20/14 – 10/9′
10 Pull Ups
200m Run (100m D/B)

Walk/Rest 3:30


“Men in general are quick to believe that which they wish to be true.” – Julius Caesar

5 Things About Mobility Training

04/27/15

1a. 4×4-6 Single Leg KB Deadlifts /leg, rest :30
1b. 4×3 Turkish Get Ups /arm, rest :30

2. 5 Sets:

:20 Row @ 100%
1:40 Rest

3. :20/:10 x8: Core Movement of your choice (Sit Up, Plank, Boat Pose, Russian Twists, etc).


Competitor’s Program

1. Push Press – build to max for the day

2. Split Squat – 4×4-6 /leg, rest :60, rest 2mins

3. EMOMx18mins:

Min 1: 5 TnG Clean Pulls @ 80% of 1RM Clean
Min 2: 7 Burpee Box Jump Overs 24/20
Min 3: :30-:45 HS Hold


Thanks to Donny Shankle and everyone who attended the Weightlifting Seminar yesterday!  What a great time – congrats to all who PR’d!

04/25/15

1. 12mins: Hang Clean + S2OH – build to heavy single

2. AMRAP 12mins:

5 Box Jumps
10 Leg Lifts or T2B
20 Med-Ball Clean + Chest Pass


Competitor’s Program

1. 15mins: 1 Snatch DL + 1 Snatch Pull + 1 Power Snatch + 1 Snatch

2. 20mins @ 80%:

1000m Row
100 Double Unders
10 Man-Makers 30/20


“Always do your best.  What you plant now, you will harvest later.” – Og Mandino

04/24/15

With a Parter:

1. 10mins: 3-Rep Close Grip Bench Press

Rest 2mins

2. 5x :30/:30 – Boat Pose + 5x :30/:30 – Sorenson Hold

Rest 2mins

3. 10mins: Row for Max Distance


Competitor’s Program

Every 3mins x 12:

200m Run (100m Down and Back)
1 Round of Cindy

*Rest 5mins after b/w rounds 6 and 7 – goal is even times for each round

+

12mins: Airdyne at Easy pace – every 2mins Sprint for :10


“The more you like yourself, the less you are like anyone else, which makes you unique.” – Walt Disney

Patellofemoral Pain

04/22/15

1a. 5×8-12 Double KB Deadlift, rest :60
1b. 5x:20 Burpees – AFAP, rest :60

2. AMRAP 5mins:

20 Double Unders
5 Wall Balls


Competitor’s Program:

1. 3×4-5 Front Squat, 22X1, rest 2mins

2a. 3×8-10 Powell Raise, 2020, rest :60
2b. 3×8-10 Push Up, 21X1, rest :90

3. 12mins @ 80%:

500m Row
4 Strict HSPU
100′ Farmers Carry – heavy
4 Strict HSPU


“Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

Improving Digestion

04/21/15

1. 5×6-8 Standing Single Arm DB Press, rest :30 b/w arms

2. 5×6-8 Standing Single Arm DB Row, rest :30 b/w arms

3. 10mins: Sets of 3 Front Squats to a box

4. 10mins: “Free Time”


Competitor’s Program

1. 12mins: Power Clean + Split Jerk – heavy single

2. EMOMx5: 3 TnG Power Clean Push Jerks at 55% of part 1

3. 3 sets:

20 Airdyne Calories
20 Burpees
20 Airdyne Calories

Rest/walk 5mins


“There is no advertisement as powerful as a positive reputation traveling fast.” – Brian Koslow

Foam Rolling and Self-Myofascial Release