1/7/2015

1. 2 Clean Pull + 2 Cleans: 4 sets x 2 + 2 @ 60% of Clean 1RM, Rest 1-2 min

2. Push Jerk (from rack): 3 sets x 3 reps @ 5 to 6RM, Rest 1-2 min

3. Challenge WOD (for time) – “Annie”:

• ·         50-40-30-20-10 rounds

• ·         Double Unders

• ·         Sit-ups

4a. Bent-over Rear Delt Raises (301): 3 x 8 reps, Rest 1 min

4b. Hollow Rock Hold: 3 x 30seconds, Rest 1 min 

*Post results to comments.

5 Studies to Fire Up Your Diet 

Continue reading →

1/6/2015

1. 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…

2a. Chin Ups (tempo): 4 sets x max reps (4.1.1) @ bodyweight, rest 1 min

• ·         If you can’t do BW chins, jump to top every rep and take 4 seconds to lower…AMRAP

2b. Strict HSPU: 4 x max reps -1, Rest 1-2 min

3. 4 sets (for time) – Rest 2 min between:

• ·         25 Wall Ball

• ·         10 Box Jumps

*Post results to comments.

10 Things All Beginning Weightlifters Should Know 

Continue reading →

1/5/2015

1. Hang Power Snatch (below knee):  4 sets x 3 reps @ 60% of Snatch 1RM, Rest 1-2 min

• ·         Set-up from the top…lower bar to bottom on kneecaps, quick pause before each rep

2. Snatch-grip Deadlifts:  4 sets x 6 reps (2.0.3) @ 12 to 14RM, Rest 90sec

• ·         Tempo = 3 seconds to stand up, 2 seconds back to floor)

3. 10 sets - work here should be less than 1min:

• ·         3 Push Jerk

• ·         3 Muscle Ups (sub 3 ring rows + 3 dips)

• ·         + Rest 2 min

*Post results to comments.

Fix Your Knees 

Continue reading →

1/4/2014

Sunday – rest!

Eating at Night Doesn't Make You Fat 

Continue reading →

1/3/2014

1. 10 min AMRAP – 80% effort:

·       15 American KBS

·       15 Deadlift (105/155lb)

·       20 Walking Lunges

·       + Rest 3 min

2. 10 min AMRAP – 80% effort:

·       5 HSPU

·       5 Calorie Row

·       15 Box Jump (20/24”) with step down

·       + Rest 3 min

3. 10 min AMRAP – 80% effort:

·       5 Pistols/leg

·       5 Muscle Ups (sub is 3 push-ups and 3 pull ups per muscle up)

*Post results to comments.

The Turkish Get-up: No Hands, No Problem 

Continue reading →

1/2/2015

1. Hang Clean (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

2. Single Arm DB Strict Press: 4 sets x 5 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min

3a. Glute Ham Raise (either on machine or with partner): 3 x 8 reps, no rest

3b. DB Manmakers: 3 x 8 reps, no rest

3c. Abmat Situps: 3 x 20 reps ( can add med ball toss to partner as well ), Rest 2 min

*Post results to comments.

How to Master Pull-ups 

Continue reading →

1/1/2015

1. Snatch Grip Deadlift: 5 sets x 3 reps (~70 to 75% of DL 1RM), Rest 3 min…focus on one-piece pick-up

2. Handstand Hold: 4 sets x 35 sec hold, Rest 1 min

3. For time:

·       50 push-ups (chest to deck! With perfect technique)

·       50 Pull ups

*Post results to comments.

Make Your Resolutuons Stick. Finally. 

Continue reading →