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Friday, December 20, 2013

4 sets of: 6-8 Bulgarian Split Squat each leg @ 30X1 Rest 60 seconds Ring Push-Ups x Max Reps Rest 60 seconds Then… 4 sets for max reps of: 45 seconds of DB Burpees (35/25) (hands remain at sides during jump) 15 seconds of Rest 45 seconds of Anchored Sit-Ups 15 seconds of Rest Continue reading

Thursday, December 19, 2013

A. 6 sets of: 1.1.1 Clean (rest 10 seconds between singles – these are FULL cleans) Then In teams of two, partners alternate rounds 12 minute A.M.R.A.P. 6 Hang Clean (135/95) 12 Box Jumps (24/20) B. 4 sets of: 20 Kettlebell Swings Rest 45 seconds 20 steps Dumbbell Walking Lunges Rest 45 seconds 45 seconds Hollow Rocks Rest 45 seconds Then… In teams of two, partners alternate rounds 12 minute... Continue reading

Wednesday, December 18, 2013

4 sets for max reps of: Against a 5-minute running clock . . . Unbroken Pull-Ups x Max Reps 600 Meter Run 115/75 lb. Push Press x Max Reps Rest exactly 5 minutes between sets For each set note number of pull-ups completed and number of push press completed. Continue reading

Holiday Schedule Update

Christmas and New Year’s Gym Hours: December 23, 2013 – 9am, 4:30pm & 5:30pm classes only December 24, 2013 – 12pm, 4:30pm & 5:30pm classes only December 25, 2013 – gym closed December 26, 2013 – 12pm, 4:30pm & 5:30pm classes only December 27, 2013 – 9am, 12pm, 4:30pm & 5:30pm classes only December 28, 2013 – 9:30am only December 30, 2013... Continue reading

Tuesday, December 17, 2013

A. 5 or 6 sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets above 85% of 1-RM (use this time effectively to work on hip mobility or glute activation exercises) Perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test... Continue reading

Monday, December 16, 2013

A. 5 sets of: 3-5 Back Squat @ 30X1 Rest 90 seconds 10-12 Dumbbell External Rotation each arm @ 2110 Rest 90 seconds Then 3 rounds for time of: 30 Wall Ball Shots (20/14) 20 Toes to Bar B. 3 sets of: 8-10 Back Squat @ 30X1 Rest 60 seconds 10-12 Dumbbell External Rotations each arm @ 2110 Rest 60 seconds 8-10 Ring Rows @ 2111 Rest 60 seconds Then 3 rounds for time of: 30 Wall Ball Shots 20 Toes to Bar Continue reading

Saturday, December 14, 2013

In teams of two, with only one partner working at any given time, and partners alternating each full round 20 minute A.M.R.A.P. 10 Jumping Lunges (5 each leg) 5 Dumbbell Push Press 5 Burpee Box Jump Overs Continue reading

Friday, December 13, 2013

A. 4 sets of: 3-4 Weighted Pull-Ups @ 20X1 Rest 60 seconds 6 Weighted Pistols each leg Rest 60 seconds Then… 5 minute A.M.R.A.P. 10 Pull-Ups 10 Wall Ball Shots Rest exactly 3 minutes, and then . . . 5 minute A.M.R.A.P. 10 Sit-Ups 20 Mountain Climbers (each step is one rep) B. 4 sets of: 8-10 Single-Leg Box Step-Up each leg Rest 60 seconds 4-6 Pull-Ups @ 2111 Rest 60 seconds Then… 5 minute... Continue reading

Upcoming Events

Next Saturday, December 21, 2013, we will have Coach Joe Hanson at the gym from 8:30am to 10:30am for an Olympic Lifting workshop. Joe is a Sr. Level USA Weightlifting coach and Bishop Snyder High School Strength and Conditioning coach.  There is a sign up sheet on the bulletin board outside the office. There are 12 spots available and 2 alternate spots. The first 12 to sign up will get the spots.... Continue reading

Thursday, December 12, 2013

A. Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 3 minutes between sets and use that time to warm-up for the Snatch Then… 3 rounds for time of: 10 Hang Power Snatch (115/75) 15 Ring Dips B. 4 sets of: 6-8 Bench Press @ 20X1 Rest 45 seconds 8-10 Ring Rows @ 2111... Continue reading

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