 |
| 50 for time - make them perfect reps |
TESTING:
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd
post highest load in #, time and total reps to comments
sat, jan 22, 2011
TESTING:
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd
post highest load in #, time and total reps to comments
thurs, jan 20, 2011
 |
| reverse father sled drag |
4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne Z1 easy pace
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)
post times for sets to comments
single tester on Saturday
new website and blog imbedded in website coming Feb 1st
wed, jan 19, 2011
TRAINING:
A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort
thursday single - training
saturday testing single
sunday double training
post loads and notes to comments
tues, jan 18, 2011
 |
| οικογένειά μου |
a great night with great people - i am continually impressed by those who surround me and how fortunate i am to have those in my presence - i am truly blessed.
In Season:
In hopes of trying to answer some questions; I'll do my best at preparing everyone who is interested in the March online sectionals as best I can.
For those who are not interested in competing I will provide an OPT competition style workout - 1 per Saturday once the sectionals begin and ending once they end. A balanced assessment of our philosophy of fitness.
The training throughout this time for everyone will be Tues-Thurs training, Saturday testing and Sunday recovery and training to make it feel like an in season for those participating in the sectionals and those who want to participate in our in season as well.
Let the fun begin!
Shout out:
- Shane Savard - scoring guy
- Trevor Salmon - behind the scenes bald guy who does everything for me and more
- Steve Saville - cheered on Michael on Sunday and put away his weights
- Geoff Aucoin - for being funny and giving him his 5 minutes he's been missing
- Brittany Wickham - for being the only person cheering DJ on during Sunday's workouts - and for some sweet pics upcoming
- CJ Martin - awesome programming - 12 minutes would actually have been better for me in the last one; trust that initial gut instinct!
sun, jan 16, 2011 - BD challenge # 3 - 2010/2011
TESTING:
Phase 1
As many rounds and reps as possible in 4 Minutes of:
325/265 lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps; females-2 reps)
Rest exactly 8 minutes, and then:
Phase 2
As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)
Rest exactly 6 minutes, and then:
Phase 3
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)
The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
please post scores to comments like this:
First Name, Last Name (Blog Post Name)
Male/Female
Male/Female
Phase 1: # rounds + # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees
have fun!
fri, jan 14, 2011
 |
| NL |
Questions:
1. How do you test to find the fittest person?
2. What characteristics define the fittest?
3. Where do your biases come from in determining who is and how to become the fittest?
4. Are you open to different definitions / different perspectives on achieving this "fit" standard?
post answers to comments
thurs, jan 13, 2011
 |
| owing up hurts... |
 |
| ...and still not winning - even more |
TRAINING:
A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3
post:
A.high load
B. reps
C. watt avg/set
to comments
Friday/Saturday off, Sunday competition
don't forget to register!
wed, jan 12, 2011
 |
| assessing thorasic mobility - why he might be able to OHS 210# fifteen times |
TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
post rounds and notes to comments
tues, jan 11, 2011
 |
| wassup Dawgs - I'm 2 today! |
3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10
post notes and reps to comments
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season begins
sun, jan 9, 2011
 |
| a learning over time - never stop doing; keep talking for sure but NEVER stop doing! |
TRAINING:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min
post loads and notes to comments
thanks for the videos
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