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


Tuesday, October 21, 2014

Oct 14 & 16

Straight flexin' for post "Steve" tricep pump! Happy Birthday, Steve! 

Tuesday 


Cambered Back Squat 3x1

Deficit Band Resisted Deadlift 3x1


+


Teams of 3
Sandbag Carry 1200m
*Allocate work however you like
*Team must run together

 

Thursday


Floor Press 3x1

Incline Bench 3x1


+


"Steve"
Death By:
10 Skull Crushers
10 Reps Narrow Grip Bench
Rest 90 Sec

*Add weight until you can no longer perform 10 and 10 consecutively
*Start with the BB: gentlemen add +10lbs each set, ladies +5lbs each set
*Perform the skull crushers and then bring the bar straight to your chest to pump out your bench reps - UNBROKEN 


Monday, October 13, 2014

Oct 7 & 9

Tuesday 


Cambered Back Squat 3x3

Deficit Band Resisted Deadlift 3x3

5 Rounds
10 DB Deadlift (45/35)
10 DB Front Squats
Gasser




Thursday


Floor Press 3x3

Incline Bench 3x3

5 Sets
7-10 Strict Pull Ups
20 Hollow Rocks



Friday, October 3, 2014

Sept 30 & Oct 2

Lynnette on the right hitting up the incline bench. JJ on the left setting up for the floor press.

 

 

Tuesday 


Cambered Back Squat 3x5


Deficit Band Resisted Deadlift 3x5


4 Rounds
25m Prowler (4/3 plates)
25 GHD Sit Ups




Thursday


Floor Press 3x5


Incline Bench 3x5


4 Rounds
Partner A - Farmers Walk 25m (32/24kg)
Partner B - 15 DB Hang Power Cleans

*Cannot move onto next movement until partner finishes work.