Blog Archive

25 Jul 2013

Thursday

 

“I’m on a mission. It’s been six years. I need to get back to that No. 1 spot. I put in the work. Trust me,” the 2008 champ said.

Workout of the Day
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
Four rounds for time of:
Walking Lunge x 20 steps
(55/35 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps

19 Mar 2012

Monday

Workout of the Day
A.
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 2000 Meters

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;

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***No Friday 9am Class this Week****
Workout of the Day

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Banded External Rotation x 6-8 reps each @ 2020
Rest 60 seconds;
and then,
In teams of three, perform a 6000 meter relay row for time.


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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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