7/31/14

A1) Split Jerk (from the rack): 4 x 3 reps (3^rd rep should be challenging), Rest 1 min

A2) Stationary Dip: 4 x 6-8 reps (add weight if too easy), Rest 1-2 min

B ) EMOTM for 12 min:

Odd: 10 sec max effort Pull ups (try stringing them together – butterfly or kipping)

Even: 10 sec Touch N Go Power Cleans (85/115lb)

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5 Ways You are Holding Back Your Own Strength

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7/30/14

A ) 3 sets – 85% effort:

30sec Push Ups

30sec Pull Ups

30sec Air Squats

+ Rest 90sec

B ) 3 sets – 85% effort:

30sec Push Press (55/85lb)

30sec Walking Lunge

30sec Wall Balls

+ Rest 90sec

C ) 3 sets – 85% effort:

30sec Power Snatch (55/85lb)

30sec Deadlift (55/85lb)

30sec Handstand hold

+ Rest 90sec

D ) 3 sets – 85% effort:

90second RUN (approx. 400m – down and back), Walk 90sec (start walking right at 90sec)

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Overcoming Shoulder Issues

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7/29/14

A ) Romanian DeadLift (RDL) (30X1): 4 sets x 12 reps, stick to tempo – 12^th rep should be challenging! Rest 60 seconds

B ) 3 sets:

90sec C2 Row at 95% effort, go HARD! Rest 2-3 min

C ) 3 sets:

90second running clock: Perform 50 Double Unders + max burpees in time remaining, Rest 2-3 min

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The Most Important Thing You Can Do To Lose Weight

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7/28/14

A ) Snatch: 5 x 2 reps at 75% of SN 1RM, Rest 90sec

B ) Push Jerk + Split Jerk: 4 sets x 1+2 reps, keep building each set, should come from the floor, Rest 1 min

C1) Pendlay Row: 3 x 6-8 reps, no rest

C2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min

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Price of the Platform

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7/27/14

Rest Day!

Xylitol 101

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7/26/14

A ) For time:

Run 1600m

50 Burpees

Row 800m

*To be completed in groups of 2.  Only one person working at a time.  Ex. Partner 1 runs 800m, then tags Partner 2 who runs 800m, then upon completion of run, Partner 1 does 25 burpees, then Partner 2, then Partner 1 rows 400m…and ends with Partner 2 completing 400m.

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Training Your Core

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7/25/14

A ) Front Squat: 5 x 5 reps at 85%, rest as needed between work sets (at least 2 min!)

B ) 7 sets of the following – 80-85% effort:

30sec Wall walks

30sec Walking Lunges

+ Rest 1 min

*Post results to comments.

Build a Better Warm Up For a Better Workout

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