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Lift Like a Girl – Beginning November 16th (Sunday), Cactus will be offering an Olympic Lifting technique class only for women called “Lift like a girl.” With an overemphasis on skill and proper mechanics, students will work in a comfortable setting with Coach Ryan twice per week over the course of six weeks. Each class will be an hour and a half in duration, and include a specific daily warmup along with drills for each individual athlete in attendance. “Homework” assignments will be given to address specific flexibility and movement pattern issues. Students will be expected to attend regular classes as well, as the weights used in “Lift Like a Girl” will not be maximal. Class size is limited to 6, so be sure to sign up today!

Cost – $120 for 12 classes over six weeks
Duration – 90 minutes
Class Times – Thursday Evenings at 6 PM, Sunday Mornings at 9 AM
Class Size limited to 6 students.

Email Kevin to Register

Workout of the Day

A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

A.
Four sets of:  
Overhead Squat x 2-4 reps

Rest 2-3 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Dumbbell Ground to Overhead
10 Box Jump Overs

Workout of the Day

A.
Three sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps

B.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

Workout of the Day

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

B.
In teams of two, alternate rounds and complete 7 each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple from part A.

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps

Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

 

Workout of the Day
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jumps x 20 reps

 

Workout of the Day
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps


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