Thursday, September 11, 2014

Sept 9 & 11

Matching Strength Club tees straight flexin'

 

Tuesday 


Safety Squat Bar Backsquat 5x5


Trap Bar Deadlift 5x5


5 Sets
5 Atlas Stone to Shoulder
15 Weighted Hip Extensions



Thursday 


Pause Band Resisted Bench Press 5x5


DB Strict Press 5x5


Sled Pull w. Arms

Monday, September 8, 2014

Sept 2 & 4

Tuesday 


SMOLOV BACKSQUAT RETESTING 

Melissa: 140 to 150
Melinda: 240 to 260
Anna: 225 to 275 ---- Deadlift from 255 to 305
Sayor: 305 to 325
Ashton: 305 to 335 ---- Deadlift from 325 to 365 ---- C&J 195 to 215
Thomas: 305 to 365
Gerardo: 305 to 405 


Thursday 


Axle Bar Push Press - Heaviest Triple

Weighted Pull Up - Heaviest Single


then...


Max Push Press @ 85% of 3RM
Rest 1 Minute
Max Weighted Pull Up @ 50% of 1RM
Rest 1 Minute
Max Push Press @ 75% of 3RM
Rest 1 Minute
Max Strict Pull Ups
Rest 1 Minute
Max Push Press @ 50% of 3RM
Rest 1 Minute
Max Kipping/Butterfly Pull Ups

Wednesday, August 27, 2014

Aug 26 & 28

#SWOLE-OV

For the past month, our crew has embarked on Smolov:

3 Weeks
Day 1 - 4x9
Day 2 - 5x7
Day 3 - 7x5
Day 4 - 10x3

Each week, weights increase across the board. We are retesting our new squat maxes soon.. stay tuned!

Tuesday


Max Effort
Axle Bar Bench Press 5x5

Dynamic Effort
Band Resisted Incline Bench 10x2

Accessory
Weighted Strict Ring Dip 8x3
*3 second pause @ top, 3 seconds @ bottom, lockout



Monday, August 4, 2014

July 22, 29, 31

 The crew throwing down for Zach's goodbye workout. Melinda even brought cookies!!

 

Tuesday 22nd 


Max Effort
Conventional Deadlift Off Blocks 3x3
+
Remove 10% of max set & perform MAX REPS


Dynamic Effort
Ultra Wide Sumo Good Morning 10x2


Core
Standing Barbell Twists



Tuesday 29th 


Hang Clean 5x3 - 80%, 85%, 87.5%, 90%, 92%


Clean Pull 3x3 - 90%, 95%, 100%


"Zach"
Deadlift 5-4-3-2-1 (315/225)
Burpee Box Jump Overs 1-2-3-4-5



Thursday 31st 


Bench Press SINGLE - 4 seconds down, 3 second pause, UP


Band Resisted Bench Press Ladder
2 Reps @ 80% w. Bands
3 Reps @ 75% w. Bands
4 Reps @ 70% w. Bands
5 Reps @ 65% w. Bands
Max Reps @ 60% w. Bands

*Rest as needed b/t sets


5 Sets
Weighted/Strict Dips 5-8
DB Row 3-5


Friday, July 18, 2014

July 15 & 17

Tuesday 



Strongman Circuit - Find Max of:
Atlas Stone to Shoulder
Strongman Log to Shoulder
Yoke Walk 25m



Team Circuit - 2 Rounds:
Group A: Prowler (6 plates/4 plates) 150m
Group B: Max Stones Over Yoke

*Prowler is timer




Thursday 



10 Sets
2 Band Resisted Strict Press
2 Weighted Strict Chest to Bar Pull Up



Drop Set Strict Press - 95lb, 65lb, 45lb



Core Work - 3 Sets:
6 Russian Twists (HEAVY)
5 Strict Toes to Bar





Ash on the drop set.

Friday, July 11, 2014

July 8 & 10

Tuesday 


Clean Complex - AHAP
1 Clean Deadlift - 3 sec pause @ knee
1 Clean Deadlift - no pause
1 Clean

+

10min EMOM of Clean Complex
@ 75% of 1RM

 +

Death by Wrist Curl w. Partner



Thursday


Close Grip Bench - 1RM


Marathon Bench @ 65% of 1RM


Death by Skull Crusher + Chest Press







Friday, July 4, 2014

July 1 & 3

Tuesday 



Cambered Zercher Deadlift - 3RM



Deficit Trap Bar Deadlift - 1RM



4x10 Banded Hip Extensions









Thursday 



Stability Bench 5x5



Band Resisted Board Press 10x2 @ 60%