Wednesday, December 31, 2014

12/31/2014

Jim    12:00 AM    3 comments
1. Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min 2. Push Jerk: 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 3. For time: Row 1,000m, Rest 3-5 min 4. For time: 50 Box Jumps (20/24”) *Post results to comments. Movement: How Far We've Come (and How Far We Have to Go)&nbs...

Tuesday, December 30, 2014

12/30/2014

Jim    12:00 AM    4 comments
1a. Barbell Strict Press: 4 sets x 5 reps, (55.65.75.85% of 1RM), Rest 1 min 1b. Chin Up: 4 x 5 reps, Rest 2 min 2. Support Hold (on Dip Station or Rings): 4 sets x 30 sec hold, Rest 1 min 3. 4 sets – 80% effort - 4 min AMRAP: ·       10 Wall Ball (14/20lb) ·       20 Russian KBS (35/55lb or heavier if possible) ·       30...

Monday, December 29, 2014

12/29/2014

Jim    12:00 AM    4 comments
1. Power Clean:  50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min 2. Back Squat:  4 sets x 5 reps, (55.65.75.85% of 1RM), Rest 2 min 3. EMOTM for 12 min: ·       Odd: 5 Single Arm DB/KB Overhead Squat per arm ·       Even: 12 Box Jump (20/24”) *Post results to comments. Squat Right for Your...

Sunday, December 28, 2014

Saturday, December 27, 2014

12/27/2014

Jim    12:00 AM    2 comments
1. 3 Rounds - For Time: ·       500m Row ·       30 Air Squats ·       15 Push Press (95/115lb) *Post results to comments. Mental Strategies for Getting Results&nbs...

Friday, December 26, 2014

12/26/2014

Jim    12:00 AM    2 comments
1. Hang Snatch (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Single Arm DB Strict Press: 4 sets x 10.10.8.8 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min 3a. DB External Rotation (30X1): 3 x 8 reps/arm, increase weight from last week, Rest 1 min 3b. Hollow Rock: 3 x 10 rocks, Rest 1 min 3c. Banded Face Pulls...

Thursday, December 25, 2014

12/25/2014

Jim    12:00 AM    No comments
1. Snatch Grip Deadlift: 5 sets x 4 reps (~65% of DL 1RM), Rest 3 min…focus on one-piece pick-up 2. Muscle Up Tech Work:  spend 10 minutes working on transitions; banded transitions, ring pull ups, kips, other drills by coach, etc… 3. 10 min AMRAP (work at steady pace, do NOT burn out, just keep on moving…): ·       3 to 5 Strict Pull ups ·       3...

Wednesday, December 24, 2014

12/24/2014

Jim    12:00 AM    2 comments
1. Hang Power Clean: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Snatch Balance + OHS: 4 sets x 1 + 3 reps (light and full ROM!), Rest 1-2 min 3. 3 sets – 85% effort - 5 min AMRAP: ·       5 Pull Ups ·       5 Power Cleans (85/125lb) ·       10 Air Squats ·       +...

Tuesday, December 23, 2014

12/23/2014

Jim    12:00 AM    4 comments
1a. Barbell Strict Press: 4 sets x 10.10.8.8 reps, (50.60.70.80% of 1RM), Rest 1 min 1b. Chin Up: 4 x 10.10.8.8 reps, Rest 2 min 2. Wall Walks:  Accumulate 10- 15 reps 3. 4 sets – 100% effort: ·       6-4-2 ·       Power Clean (65/95lb) ·       Burpee Over Barbell ·       +...

Monday, December 22, 2014

12/22/2014

Jim    1:57 PM    5 comments
1. Power Snatch:  50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Back Squat:  4 sets x 10.10.8.8 reps, (50.60.70.80% of 1RM), Rest 2 min 3. EMOTM for 10 min: ·       5 DL (125/175lb) ·       5 HSPU *Post results to comments.  No Carb Diets: The Flaw in Fat Loss...

Sunday, December 21, 2014

Saturday, December 20, 2014

12/20/2014

Jim    12:00 AM    1 comment
1. 10 min AMRAP:•    15 Russian KBS (55/75lb)•    15 Burpees•    + Rest 3 min  2. 10 min AMRAP:•    20 Box Jump (20/24”) with step down•    2 Muscle Ups (sub is 4 pull ups + 6 push-ups)•    + Rest 3 min  3. 10 min AMRAP:•    25 DU (x3, if doing singles)•    5 Knees to Elbows•   ...

Friday, December 19, 2014

12/19/2014

Jim    12:00 AM    3 comments
1. Hang Cleans (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min  2. Single Arm DB Strict Press: 4 sets x 10 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min  3a. DB External Rotation (30X1): 3 x 8 reps/arm, Rest 1 min3b. Hollow Rock Hold: 3 x 35seconds, Rest 1 min 3c. Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min   *Post...

Thursday, December 18, 2014

12/18/2014

Jim    12:00 AM    3 comments
1. Snatch Grip Deadlift: 5 sets x 5 reps (~60% of DL 1RM), Rest 3 min…focus on one-piece pick-up  2. Alternating Pistols:  Accumulate 20 total, use assistance as necessary  3. 5 rounds for time:•    5 UB C2B Pull ups•    5 UB Ring/Stationary Dips  *Post results to comments. Everything You Know About Corrective Exercise is Wr...

Wednesday, December 17, 2014

12/17/2014

Jim    12:00 AM    2 comments
1. Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min  2. Behind the Neck Jerk: 3 sets x 3 reps (focus on timing of catch and head through), Rest 1-2 min  3. 3 rounds at 80% effort:•    500m Row•    10 Burpees•    50 Double Unders•    + Rest 3 min  *Post results to comments. 10 Drills to Improve Your...

Tuesday, December 16, 2014

12/16/2014

Jim    12:00 AM    4 comments
1a. Barbell Strict Press: 4 sets x 10 reps (40.50.60.70% of 1RM), Rest 1 min 1b. Chin Up (can be strict, kipping, or butterfly): 4 x 10 reps, Rest 2 min  2. Handstand technique work: spend 5-10 minutes getting up to the wall, walking to the wall, wall walks, free standing handstands, free standing walking, etc…  3. 3 sets – 100% effort:•    10 UNBROKEN Thrusters (65/95lb)•   ...

Monday, December 15, 2014

12/15/2014

Jim    12:00 AM    3 comments
1. Power Cleans:  50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Back Squat:  4 sets x 10 reps, (40.50.60.70% of 1RM), Rest 2 min  3. 10 sets - work here should be less than 1min:•    5 Split Jerk•    2 Muscle Ups (sub 2 ring rows + 2 dips)•    + Rest 2 min  *Post results to comments. 5 Movement and Mobility Tips for ...

Sunday, December 14, 2014

Saturday, December 13, 2014

Friday, December 12, 2014

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