8/14/14

A ) 3 sets – 85% effort:

3 min C2 Row

+ 3 min Rest

B ) 3 sets – 85% effort:

60sec Box Jump (20/24”, with step down)

60sec American KBS (35/55lb)

60sec Double Unders

+ Rest 3 min

C ) 3 sets – 85% effort:

3 min AMRAP:

10 Wall Ball (14/20lb)

5 TTB

5 Pistols/leg

+ Rest 3 min

*Post results to comments.

Nutritionally Controlling the Autonomic Nervous System

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8/13/14

A ) HSPU technique work: spend 5-10 minutes working on technique (ie. Handstand hold, wall walks, walking on hands to wall, negatives, deficit HSPU, strict HSPU, etc…)

B1) HSPU: 3 sets x 5-8 reps (strict if possible), Rest 1-2 min

B2) Push Press: 3 sets x 3-5 reps (use a weight where 3-5 reps is challenging), Rest 1-2 min

C ) EMOTM for 14 min:

Odd: 20sec max Double Unders

Even: 10 sec max reps Double KB/DB Thrusters (move fast!)

*Post results to comments.

How The Kettlebell Can Improve Your Deadlift

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8/12/14

A ) Snatch (from floor, full squat catch): 4 x 1 rep at 90% of SN 1RM, Rest 2 min

B ) EMOTM for 5 min: 3 Power Snatch at 60% of SN 1RM

C ) Push Jerk: 3 x 5 reps, work to a challenging set of 5 reps

D ) CTB Pull Ups: 3 sets x max reps, Rest 2-3 min (should be full chest to bar – do whatever you have to, add band, huge kip, think explosive on these, when you drop off the bar, the set is over).

*Post results to comments.

Fixing Droopy Elbows in the Jerk

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8/11/14

A ) Barbell Split Squat (31X1): 4 sets x 6-8 reps/leg at tempo, Rest As Needed between sets

B ) 2 sets – 100% effort:

10 Squat Cleans (95/135lb)

15 burpees

400m Run

+ Rest 3-5 min

C ) 2 sets – 100% effort:

10 Pull Ups

20 Walking Lunges

400m Run

+ Rest 3-5 min

*Post results to comments.

*Runs to be done outside if weather permitting, otherwise use treadmill.

Use Your Words: How What We Say Affects Everyone Around Us

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8/10/14

Rest Day!

Tips For Getting Your First Bar Muscle Up

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8/9/14

A ) Front Squat: 3 x 3 reps at 85%, rest as needed between work sets (at least 2 min!)

B ) Complete the following – 80-85% effort:

2 min AMRAP:

10 Back Squat (125/155lb)
10 Air Squats

+ Rest 2 min

2 min AMRAP:

10 Push Press (55/95lb)

10 HSPU

+ Rest 2 min

2 min AMRAP:

10 Deadlift (125/155lb)

10 Knees to Elbows

+ Rest 2 min

2 min AMRAP:

10 Power Clean (55/95lb)

10 Wall Ball (14/20lb)

+ Rest 2 min

2 min AMRAP:

10 Back Squat (125/155lb)

10 Double Under

*Post results to comments.

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8/8/14

A ) For time:

800m Run

30 Double KB Thrusters

50 Chin Ups

B ) 3 rds of the following:

10 Sit Ups

10 Back Extensions

Rest as needed

*Post results to comments.

What Happens To Your Brain When You Eat Junk Food?

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