Thursday, December 27, 2012

Thurs 12.27.12


 

10min EMOM

7 Push Press (115/75)

10 Back Squat (115/75)



----------------------


Max Weighted Pull Up

Max Weighted Push Up


----------------------

 

10 Rounds

10 Box Jumps

10 Push Ups

Thurs 12.20.12

 

Heavy Log Clean & Press 



----------------------

Bench Press 5x3




then...


15min EMOM

5 Bench Press (odd min)

3-5 Strict Chest to Bar Pull Ups (even mins)

 

----------------------


10x10 GHD Sit Ups w. Partner

 

 

 

Thursday, December 20, 2012

Tues 12.18.12

Front Squat

2 x 5 @ 80%

2 x 4 @ 85%

2 x 3 @ 90% 

---------------------

RDL 5x5 

---------------------

Death By Prowler

10 Minutes

**Share a prowler with a partner. One partner takes it to the fence, the other takes it back. Add a plate each round. Start @ zero, see how high you can go. 

 

 


Thursday, December 13, 2012

The Week I Missed Posting

Tuesday November 27th

 

Part A
10min EMOM
5 Hang Power Cleans (155/105)
10 Push Ups


Part B

6 Rounds
3 Snatch @ 75-80%
50m Farmers Walk (32/24kg)


Part C
5x10 Weighted Hip Extensions


------------------------

Thursday November 29th



Part A
Pause Bench 5x3


Part B
21-15-9
Bench Press (BW/.75)
Pull Ups


Part C 
L-Sit Finisher


Tues 12.11.12


5x 200m Row 


------------------

Power Clean Single 

 

------------------


5 RFT

5 Clean & Jerk (touch & go)

20 Pistols

 

------------------

Glute Ham Raises

 

 

 

 

Videos of the Workout:

Friday, December 7, 2012

Thurs 12.6.12

5x3 Push Jerk


then...

5x 3-6 Strict Weighted Ring Dip

  • Increase weights with sets. Start off being able to do 6, then finish with no more than 3. 


------------------


2x 90 Seconds Max Stone Over Yoke - 95/45

  • Perform in partners and toss stone over yoke to your partner
  • Score per round is total reps over the yoke


------------------


21-15-9

Chest to Bar Pull Ups

Plyo Pushups 



------------------


Lu Xiaojun Weekend Motivation:


110kg (242.5lb) Muscle Snatch @ 77kg (169.7) BW

http://www.allthingsgym.com/2011/11/lu-xiaojun-110kg-muscle-snatch/


Thursday, December 6, 2012

Tues 12.4.12

Circle Mobilizing!!  

 

Photo Courtesy of Josue :)


-------------------

 

Circle Clean Time

10 Minutes


**In teams of 3 take turns cleaning a bar
**Increase weight over rounds
**Prioritize quality over quantity (full squat)


-------------------

 

Deficit Deadlift 5x5

 

Reggie


Brian


Alex



-------------------


Kenya Competition Workout:

8 Min AMRAP

8 - 16 - 24

Front Squat (115/75)

Hand Release Pushups

Box Jumps

 


Tuesday, November 27, 2012

Tues 11.20.12

POWERLIFTING TOTAL


Backsquat

Bench Press

Deadlift

 

Notes:

  • Will be run as a mock meet - lifters warm up and have 3 attempts at each lift
  • Highest completed lift will count towards total score.
  • Following USAPL guidelines regarding depth, bar path, rack calls, etc. 

 VIDEOS

 

Reggie


Alex 
(Excuse the "drop" call which was meant to be "down")


Theo
(Camera shy haha)



**Congrats on all of your PRs guys! Post totals to comments

Friday, November 16, 2012

Thurs 11.15.12

Muscle Clean 1RM



then...


5min 

3 Muscle Cleans Every 30 Sec

(@ 70-75% of 1RM)

---------------


Clean Pull

4x5 @ 85%




---------------

 

 

3 Rounds

100m Sprint

3 Thrusters @ BW

Rest 3 mins

Tues 11.13.12

Warm Up

300m Team Yoke Walk



--------------



"The Bear Complex"

5 Rounds:

7x

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press 



** 7 times through complex is 1 round. Increase weight with rounds. Squat clean into a thruster is permissible.



Friday, November 9, 2012

Thurs 11.8.12

15min EMOM

3 Push Press (min 1-5)

3 Push Jerk (min 6-10)

3 Split Jerk (min 11-15)

**Work with same weight across all sets

 

-------------------

Dumbbell Bench - 5x10 

 

-------------------

Find Max Log Clean & Press

 



100 Pull Ups for Time

Tues 11.6.12

10min EMOM

5 Front Squats @ HEAVY


- Partner 1 goes on min
- Partner 2 goes on 30 sec
- Increase weight with rounds
- Take no more than 20sec/set



Yoke Walk

2x 100m

4x 50m

*Increase weight as you progress










Yoke Videos: Theo & Alex

 

 

5x 200m Partner Row Sprints

**Aim for split time 1:20s-1:30s




 



Friday, November 2, 2012

Thurs 11.1.12

Mitch's Birthday Workout


Heavy Hang Clean Single


then...

5 Rounds

3 Hang Cleans (@ 85% of 1RM)

Max Weighted Ring Dips

Rest 2 minutes


Almost there, Mitch! Keep jamming those knees out! Keep the bar closer to your body during the clean by pulling in with the lats (squeeze your armpits). This way, when you extend upwards, the bar is closer to your center.


Nice lift! I like the aggression and energy! Slightly bent arms on the way down to mid thigh and a bit of an early arm pull on the way up. This early arm pull caused you to jump forward in the catch.


So close! Nice positioning throughout the entire pull. You caught the bar above parallel. If you could have driven the knees out a bit in the front squat it would have helped since they caved in a bit after the initial catch.We talked about your extremely "knees out" catch position. Not necessarily a bad thing, but may make it harder to stand up if your feet are super toed out. Maybe play around with some front squats in this position. If you normally front squat narrower and more toed in, try them next time in different positions that may transfer over to your clean a bit more.




Tuesday, October 30, 2012

Tues 10.30.12

Bradshaw


10 Rounds

3 HSPU

6 Deadlifts (225/155)

12 Pull Ups

24 Double Unders




Cool Down

1 Mile Run

Friday, October 26, 2012

Thurs 10.25.12

Zots Press - 5x4 

 

----------------

5 Sets of:

5 Pendlay Row

1 Hang Clean High Pull

1 Clean High Pull

1 Power Clean 


*Increase loads over sets



GPP:

Death by Atlas Stone to Shoulder



Happy Halloween Weekend!

Wednesday, October 24, 2012

Tues 10.23.12

 Pause Squat - 5, 5, 3, 3, 2

 

 

 Stiff Legged Deadlift - 5x3 

 

GPP:

5 Rounds
250m Row

Max Unbroken KB Swings (1.5/1)

Rest 60 Seconds 

 

Pause Squat Videos

 

 

Excellent work, fellas! See you Thursday!


Thursday, October 18, 2012

Thurs 10.18.12

Bench Press - 3x5

Incline Bench - 5x5


-----------------

Saving today's workout for another day. Only Reggie today so let him rest up for his upcoming competition this Saturday.


Tuesday, October 16, 2012

Tues 10.16.12

7 Rounds


2 Backsquats
Rest 30 seconds
3 Deadlifts
Rest 90 Seconds


** Begin at a moderate weight and continue increasing weight until round 5.

**Aim for the 5th round to be your top set, then continue that weight for another two rounds.



  

 

 

 

 

 

 

 

 

  

 

 

 

 

 

 

GPP:
Car Pushing!!

Video 1 - Brian // Video 2 - Reggie (yes, it's upside down) // Video 3 - Dheeraj 


 

Friday, October 12, 2012

Proof that Each One of Reggie's Reps Looks Like His Last


I apologize for the sideways video.
Top video @ 100, bottom @ 105. Each set from 75 to 105 looked just like these ones.

Thurs 10.11.12

Brian's Birthday Bonanza


10 min Snatch w. Partner (135/95)














-------------------

Partner L-Sits

  • Set up two 45lb plates for a target for your feet
  • L-Sit for 20 seconds, 10 second transition, partner does 20 sec L-sit, 10 second transition, you L-sit (20 seconds on, 30 seconds rest essentially)
  • Continue switching back and forth until your foot touches the plate before 20 seconds is over
  • Once you hit failure, drop to 10 seconds on, 5 off
  • Keep working until you both reach 8 rounds

----------------------

GPP:

10 Rounds
3 Power Cleans (205/135)
20 Double Unders




Wednesday, October 10, 2012

Tues 10.9.12

1 1/4 Squats - 5x3 

 


**Catalyst Athletics tutorial video:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

---------------------

Barbell Lunges - 4x8 

 

---------------------

GPP: Sled/Sprint

20 min AMRAP
Partner 1: 50m sled pull (timer)
Partner 2: 50m sprints (length of tent)

*Partner 1 completes sled and switches with 2, etc. 
**Score is total 50m sprints completed

Thurs 10.4.12

REGGIE AND MITCH IN THE BATTLE OF CURLS!!!!

 

 

Behind the Neck Press 10x2 

 

--------------------

 

 25m Max Barbell Farmers Walk

 

--------------------

 

Tabata Barbell Curls/Tricep Extensions

+ Max curls burnout set @ end

**Alternate exercises each round

--------------------

 

GPP:

Class Workout



Wednesday, October 3, 2012

Tues 10.2.12


10 min EMOM

3 Sumo Deadlifts 

Max Pushups


** 3 deadlifts @ HEAVY and then max pushups with remaining time

----------------------

10 min every 30 sec

1 Weighted Pull up


+ Max bodyweight pull ups after minute 10 


----------------------

GPP:


150 Box Jumps
3 Burpees at the top of each minute 




Thurs 9.27.12

10 mins HSPU Practice 


then alternating with a partner...

 

5x 7-10 HSPUs


**"Practice" is for something more difficult than your normally do -
paralettes, deficit, strict, etc.
Partner work is meant to be quick moving sets.

-----------------------

15 mins Power Snatch Single 

 

then...

3x 1 Power Snatch + 3 OHS 

@ 75-80% 1RM Power Snatch

-----------------------

GPP:

6x 200m Sprints 

Wednesday, September 26, 2012

Tues 9.25.12

"Rahoi"

12min AMRAP
12 Box Jumps (24")
6 Thrusters (95)
6 Bar Facing Burpees

Thurs 9.20.12

"Lynne"

5 Rounds for reps:
Max Unbroken Bodyweight Bench Press
Max Unbroken Pull Ups

*NOTES: Move on right from the bench press straight into the pull ups, but take about a 2-3 minute break between rounds.

Tues 9.18.12

For Time: SLED PULLS


400m sled pull (@ < BW) - sled behind you the entire time
Rest 5 minutes
400m sled pull (same weight) - facing the sled, so walking backwards the entire time


Then:

4x HEAVY PROWLER x Length of Tent

One length of the tent counts as 1, rest about 90 seconds - 2 minutes, back the length of the tent.

Monday, September 17, 2012

Thurs 9.13.12

10 Minutes EMOM

10 Pull Ups & 10 Push Ups


(scale to 8 and 8 if you are getting less than 15 seconds rest)


20 minutes - Split Jerk 2s (Behind the Neck w. 3 second pause)

Focus here is quality. Make small incremental jumps & do not move up until you are happy with the movement.


GPP: 

10 min AMRAP
5 Ring Dips
7 KB Swing
9 KB SDHP (32kg)

Thursday, September 13, 2012

Tues 9.11.12

Muscle Clean 3x3

Clean 

3x2 @ 80% of 1RM

2x2 @ 85% of 1RM

Halting Clean Deadlift

2x3 @ 100% of Clean

1x3 @ 105% of Clean 


GPP: 

1 Hang Clean + 3 Front Squats
Shuttle Run
Rest 45 seconds

Repeat 6 Rounds

**Full squat clean directly into front squats @ 75-85% of clean increasing weight as rounds increase
**Should not be able to rep out front squats, should need to breathe an set each time

Monday, September 10, 2012

Thurs 9.6.12




Snatch Grip Strict Press 4x2

Snatch Grip Push Press 4x3

Snatch Pulls

3x3 @ 80% of 1RM Snatch
3x2 @ 85% of 1RM Snatch


GPP:

5 Rounds of 3 Minute Running Clock:
5 Tire Flips
250m Row

(Complete the flips and row within the 3 minutes, rest the remaining time, repeat for a total of 15 minutes) 

Wednesday, September 5, 2012

Tues 9.4.12


BOX SQUAT BASICS

 

  1. Box Height:  causes you to slightly break parallel when sitting
  2. Foot Stance: feet slightly wider than shoulder width - wider than normal squat - feet slightly toed out 
  3. Tight Upper Back: use a closer grip to ensure that your shoulders are completely retracted, pretend to pinch something between the shoulder blades so your chest stays vertical throughout the lift 
  4. Hips Back: Initiate with the hips back - hamstrings extremely lengthened - and reach butt back as far as possible 
  5. Shin Angles Vertical: this ensures that your glutes/hams stay as active as possible
  6. Contact With Box: keep your chest up and continue to reach back until you are sitting, but not bouncing on the box - should be a controlled touch and go movement
  7. Box Takeoff: drive through the heels and knees out - explode!

 

 

 

 

 Importance of the Box Squat

The box squat is a posterior chain exercise that powerlifters use to make gains on your deadlift and squat; it is an oftentimes safer version of a normal squat since it is much harder to round the lower back. The goal here is to have a completely glute and hamstring dominated squat - quads are eliminated. This is accomplished by reaching back as far as you can with your butt and keeping your knee from going over your toe.


******

DEFICIT DEADLIFT

 

Set Up

  • Place a plate (45lb shown here) beneath your feet
  • Feet in regular deadlift stance
  • Bar should be at ankles instead of mid shin

Execution

  • Set your hips high, pull shoulders back, squeeze lats
  • Take a deep breath into your belly and initiate the movement upwards by driving through the heels with your chest leading the movement
  • On the way down, set the hips back and keep your shoulders pulled back and squeeze your armpits!

Takeaways

  • The deficit deadlift works the initial pull off the ground
  • Leading with your chest is extremely important in these lifts because if you are shooting your butt up first (stripper deadlift), it places an incredible amount of torque on your lower back


-----------------------------

Deficit Deadlift 3x5 

 

Box Squat 5x3 

 

GPP:

3 Power Cleans @ 80% 1RM Power Clean
50m Farmers Sprint (32kg) 
Rest 1 minute

Repeat 6 rounds


-----------------------------


 Josue's and Mitch's first time with box squats. Nice job, gentlemen. Notice that the box height is what makes the lifter slightly break parallel.

 Brian's first time with box squats and the screaming Braveheart face. D showing solid gains with his box squats as this session he squatted 20lbs more than the last. 

**Sorry, Reg, you were in the demo pic ;)




Monday, September 3, 2012

Thurs 8.30.12

15min - Heavy Bench Single

then...

3x3 Pause Bench @ 75% of 1 Rep

12min - Every 2 Minutes Perform 6-8 Weighted Dips (6 sets)

(From Crossfit Invictus) 

GPP: 

10-9-8-7-6-5-4-3-2-1 Russian KB Swings (2.5 pood)
1-2-3-4-5-6-7-8-9-10 Shoot Throughs (over a plate)


--------------------------------------

 D warming up while Reg showing nice contact, tucked elbows, and heels firmly planted.

 Mitch with a close grip and Josue's first heavy bench session in a while. Nice elbow tuck!

Josue & D performing shoot throughs over a plate

Thursday, August 30, 2012

Tues 8.28.12

Welcome Brian to the Strength Club!

 

 

BAND RESISTED DEADLIFT

Set Up

  • Disclaimer: the set up used here is not ideal nor is it glamorous, but it works :) 
  • Take a thinner band and place it length wise over the center of a barbell - make sure that the band creates a long oval over the bar and touches the ground on the sides
  • The crew here used a 10lb bumper plate to stand on in order to have a more solid platform - so place the plate on top of the bands where you would stand with the bands running up over bar

Execution

  • Stance, grip, positioning and movement is the same as the conventional deadlift 
  • Stay back in the heels throughout the entire movement to ensure that the band does not pull you forward

Takeaways

  • The band resisted deadlift is an excellent exercise for working the lockout of the deadlift - the portion where the bar is above your knees until you stand it up
  • Since there is a band on the bar, it is even more important that you bar path be straight and that you keep it close to your body - if not, it will pull you forward onto your toes
  • Be aggressive with your butt squeeze at the top - the lockout will be even more difficult due to resistance 






 
---------------------------------------------

Band Resisted DL - 5x5 

then...

10 unresisted DLs @ the weight of the top set of 5 

 

GPP: Tire Drags

10min Every Minute On the Minute (EMOM)
50m tire drag
(Rest the remainder of the minute)

---------------------------------------------

 Started out like this...
 Then combined our efforts! Haha
Mitch killin it solo.