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.

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)

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

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) 

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

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 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 ;)

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)


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 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