Blog Archive

31 Aug 2011

Anthony gets ready for a big pull

Workout of the Day
“Nancy”
5 rounds for time
400m run
15 Overhead Squats (95/65)

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30 Aug 2011

Paleo Plan

Workout of the Day
TESTING DAY – Please follow prescription and report scores.

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo


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29 Aug 2011

Workout of the Day
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work;
and then,


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Nate works his back squat

Workout of the Day

Four sets of:
Walking Lunges with DBs (55/35 lbs.) x 20 steps @ 20X0
Rest exactly 60 seconds between sets;
and then,


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Workout of the Day
Six sets of:
Deadlift
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps


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24 Aug 2011

Wednesday

 

Workout of the Day
Testing Make-Up Day – If you missed Monday or Tuesday, you have some make-up testing to do!


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23 Aug 2011

31 Heroes

 

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.


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Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
PART ONE
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

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19 Aug 2011

friday

 

Workout of the Day
Testing Make-Up Day – If you did not complete yesterday’s Front Squat and work capacity testing, today is your day!

 

– or –

 

Take 15 minutes to work on Snatch technique, then
take 10 minutes to work on Clean & Jerk technique;
and then,
Three rounds for time of:
135/95 lb. Hang Squat Clean x 10 reps
24″/18″ Box Jumps x 20 reps
Run 400 Meters

18 Aug 2011

Thursday

 

Workout of the Day
Testing Day –
 Please follow prescription and report scores. We use this data to track our athletes’ progress.

 

STRENGTH TESTING
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
and then,

 

WORK CAPACITY TESTING
Four sets for max meters of:
30 seconds of Rowing at 100% effort
30 seconds of Rest

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