07.09.2013 [tuesday]
Mobility & Movement prep: warm up/D.R.O.M. roll out and mobilize’ banded squats 30/20/30 WOD: AMRAP in 15:00 10 Push ups 10 Squats 10 Pull ups 10 Burpees 10 AbMat Sit ups New movement created by Shea Seckel: This is the “Ring Assisted Foam Roll” roll out your posterior chain while also working on your upper […]
07.03.2013 [wednesday]
Yesterday we re-learned the Snatch: [slideshow] Skills & Drills: Jerk movement skill skill transfer exercise Posterior Chain Development: 12:00 1RM Jerk Assistant Movement: HSPU 3x max reps Pulling Superset: 3 Rounds: 8 Pendlay Row 12 Banded face pulls 16 Banded good mornings WOD: 3 RFT: 8 C2B (chest to bar pull ups) 10 HRPU (hand […]
07.01.2013 [monday]
We went to an Olympic Lifting Seminar over the weekend taught by Doug Chapman; it was amazing! We learned a lot of new “cues” that make the movements much simpler. So today, we are giving those new cues a try by relearning the Clean 🙂 [slideshow] A couple of accomplishments today: Stephanie did her first […]
06.26.2013 [wednesday]
Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD: 20-15-10-5: Plate GTO (ground to overhead) 45/25# Burpees Prehab: External Rotation 1×20/side
06.19.2013 [wednesday]
Max-Effort Lift: 20:00 Push Press warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+95% back off: 10@50-60% Assistant Movement: Bench 1×15-20 1xfailure Pulling Superset: 4 Rounds: 8-10 Bent Over Rows (Underhand) *No torso movement 6-12 Prehab Snatch 15-20 Db Shrugs WOD: OTM 12:00 odd: 5 Strict Press (do not over extend midline) even: 1-3 Muscle […]
06.05.2013 [wednesday]
[slideshow] Max-Effort Lift: 10:00 to find a 1-3RM Push Press –then– 20:00 work set: 5@65%, 5@75%, 5+@85% backoff set: 10@50-60% Pulling WOD: 3 Rounds: 8 Bent Over Row (underhand grip) 12 Band Pull apart 16 Shrugs Upperbody WOD: 4 Rounds for time: 10 H.R. Push Ups 10 Pull ups :30 weighted plank hold
06.04.2013 [tuesday]
[slideshow] WOD 1: ROW 5x300m, rest :30 between efforts. After last :30 rest move directly into WOD2! WOD 2: For Time: 40 Air Squats 30 Weighted AbMat Sit Ups 20 Push Ups 10 Pull Ups
05.29.2013 [wednesday]
Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]
05.27.2013 [monday]
Happy Memorial Day everyone & God Bless our beautiful Country! Max-Effort Lift: 15:00 to find a new 1-3RM Back Squat CHOOSE 1 WOD: WOD A: “MURPH” for time: 1 mile run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile run *Partition the pull ups, push ups, and squats as needed; must start […]
5.15.2013 [wednesday]
Max-Effort Lift: 20:00 Close grip Bench: Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *% based on latest/heaviest weight achieved Assistant Movement: Weighted Dips 1x close to failure 1x failure Pulling Superset: 3 Rounds: a.) 3 weighted pull ups 3 strict pull ups Max rep kipping pull ups b.) 12 […]
