Friday, December 5, 2014

Dec 2 & 4

 New member, Manny, hitting his pause board press at 345lb x 3!

 

Tuesday 


Back Squat7x7
@ 72.5% of 1RM

+

Glute Ham Raises 3x10 
*Goal is to get body to parallel on GHD
*Scale by lessening range of motion

+

8min AMRAP
Partner A) 12 GHD Sit Ups
Partner B) Weighted Plank Hold

*Switch back & forth until time has elapsed


Thursday 


Tempo Incline Bench 6x4
*4 sec count down, 2 sec pause @ chest, lockout

+

Pause Board Press 8x3 
*2 sec pause @ chest

+

For Time:
50/30 Strict Pull Ups


Nov 25 & 27

Tuesday 


Back Squat 7x7 
@ 70% of 1RM

+

Bulgarian Split Squat 3x8 
*Use DBs, one in each hand
*8 reps per leg, 16 total

+

Windshield Wipers 5x10



Session #2

For your Thanksgiving food coma:

21 Bench Press (135/95)
500m Row
15 Bench Press (135/95)
500m Row
9 Bench Press (135/95)
500m Row

Rest 5 mins

10 Strict Dips
10 Power Snatches (115/75)
10 Strict Dips
8 Power Snatches
10 Strict Dips
6 Power Snatches
10 Strict Dips
4 Power Snatches
10 Strict Dips
2 Power Snatches

Nov 18 & 20

Tuesday 


Back Squat 10x10 
@ 65% of 1RM


Thursday 


15min - Find Max Bench

+

Chain Resisted Bench 10x2 @ 65%

+

5 Sets
10 Preacher Curls
5 Supine Ring Row

Tuesday, November 18, 2014

Nov 11 & 13

 Saturday's Strength Seminar @ Santa Clara!

Tuesday 


Back Squat 10x10 
@ 62.5% of 1RM


Thursday 


KB Complex
3 KB Deadlifts
2 KB Hang Cleans
1 KB Shoulder Press
2 KB Push Press
3 KB Push Jerk
*Find heaviest, repeat 5 sets

+

Skull Crusher Drop Set
Max Reps @ 95/65
Max Reps @ 75/55
Max Reps @ 65/45
Max Reps @ 45/35

+

Strongman Log Relay
Teams of 3:
Max Reps Log to Overhead in 3 mins

*Waterfall style
*Min 1 rep, max 5 reps
*Score is total reps performed in 3 mins


Monday, November 10, 2014

Nov 4 & 6

Tuesday 


Back Squat 10x10 
@ 60% of 1RM

+

5 Min - Every 30 Seconds
3 KB Deadlifts
3 KB Goblet Squats
3 KB Swings
(32/24kg)



Thursday 


5 Sets
Stability Bench x 3
DB Row x 6 (each side)

*Hold top of row 3 seconds
*Go immediately into the row from the bench
*Rest 2-3 mins b/t sets

+

Clean Pull Doubles - 1 from hang, 1 from floor
1 set @ 65%
1 set @ 75%
2 sets @ 85%
2 sets @ 95%
2 sets @ 105%


Monday, November 3, 2014

Oct 28 & 30

Tuesday 


Back Squat 10x10 
@ 55% of 1RM

*Aim to perform sets every 2 minutes

+

5 Sets
25m Sled Forwards
25m Sled Backwards

 Post 10x10 barbell quad roll outs!

Thursday 


Max Effort
Board Press 5x3
Axle Bar Bench 5x5



Dynamic Effort
10 Sets
3 Reverse Fly
3 Pull Downs


The dudes getting into Coda's last board press set!


Monday, October 27, 2014

Oct 21 & 23

Tuesday 


Back Squat 10x10 
@ 50% of 1RM

*Aim to perform sets every 90 seconds - 2 minutes

+

5 Rounds
10 Double KB Swing (24/16)
150m Row Sprint

*Partner workout, rest while you partner completes work



Thursday 


DB Bench 4x6 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max BB Pendlay Rows (45/35)

+

Weighted Dips 5x3 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max ring rows 

+

With a Partner Accumulate:
5 mins Plank Hold
3 mins L-Sit Hold