September 12, 2014

A.

Front Squat

85% x 2 x 4

B.

Push Press

75% x 5

80% x 5 x 2

C.

Row 1k

-rest 5 min

then...

75 Toes to Bar

*3 burpees every time you come off the bar

September 10, 2014

A.

Deadlift

5 x 75%

3 x 85%

1+ x 95%

B.

SLDL x 3 x 5

C.

6 sets:
5 burpee box jump
6 Kettle Bell Swings (2pd/1.5pd)
10 Calories on AirDyne

rest walk 2:00

September 9, 2014

A.

Every minute on the minute, for 10 Minutes:

2 Muscle Ups + 2 Dips

B.

Jerk

Build to a heavy single in 6 attempts

then...

Every minute on the minute for 8 minutes:

Jerk x 1 rep @ 75%

C.

Clean

80% x 2 x 2

80% x 1 x 3 

D.

3 sets for times:

25 Chest to Bar Pull Ups

25 DB Push Press (50lbs/35lbs)

-rest 3 minutes

September 8, 2014

A.

Snatch 

80% x 2 x 2

80% x 1 x 3
 

B.

Snatch Pull

95% x 3 x 2

100% x 3 x 2
 

C.

Pause Back Squat

75% x 3 x 5

D.

3 cycles of:

With a 5 min Clock

400m Run

then w/ remaining time...

Max Cals on Erg

September 5, 2014

A.

Front Squat - 80% x 3 x 5

B.

Push Press - 75% x 5

C.

As many rounds and reps in 9 minutes of:

1 Muscle Up

25 Double Unders

3 Hang Power Cleans (185lbs/125lbs)

25 Double Unders

5 Handstand Push Ups

Few things team

If you are competing, with a team, in Sacramento, in October, I HIGHLY suggest you take some extra time and practice Freestanding HSPU, L-Sit to HSPU on parallettes, and also some Wtd. Pistol Squats. I won't be programming them into the regular scheduled work because those are specialty movements that I do not want to program in just yet.

I was asked earlier and here again are some upcoming competitions that I know of in the general area:

• Vegas Fit Wars (no info yet)
• Retro Games
• Fitness Elevated (no info yet)
• Summer Strength Challenge

 As I hear of more I will keep you guys in the loop.

I am supremely proud of everyone and your efforts in training and competing. When I see you fail, I don't see a look of disappointment. I see a look of desire. The desire to get better. I can't tell you how much that means to me as a coach. It makes coming into the gym every morning or afternoon, that much more desirable. Keep working hard. And always remember... 
"Full Effort. Full Victory."

September 3, 2014

A.

Deadlift

3 x 70%

3 x 80%

3+ x 90%

B.

Good Morning x 3 x 5

C.

3 rounds for time:

25 Pull Ups

3 Overhead Squats (185/125)

 

September 2, 2014

A.

Every minute, on the minute, for 12 minutes:

1 Muscle Up + 3 Dips

B.

Jerk

heavy single

80% of HS x 1 x 3

C. 

Pause Back Squat

70% x 4 x 5

D.

As many rounds and reps as possible in 12 minutes:

12 Wall Ball Shots (30/20lbs)

12 Burpee