Monday, August 20 2018

Back Squat
5 x 2 @ 80%
5 Broad Jumps after each set.
1 more week of this protocol. Stick with it!!
Try to jump farther then any other week.

Midline
3 Rounds
15 Weighted AbMat Sit Ups
20 Banded Good Mornings @ 3121
30 second side plank per side.

For the weighted AbMat Sit Ups, hold a plate behind your head (try 5 lbs) and with no momentum, sit up.
Pace on Banded good mornings: 3 second lower down, 1 second pause at bottom, 2 seconds raise up, 1 second pause.

Friday, August 17 2018

Muscle Ups
5 Sets
60% of max set
Rest as needed between sets
If able to do 1 or 2, complete:
EMOTM 15 or Every 30 seconds for 10 sets: 1 Muscle up

If unable to do a muscle up complete:
20 reps resting as needed of:
https://youtu.be/kKeLJKPI1IY

Midline
3 sets
20 Glute Bridge
20 Weighted AbMat Sit Ups
20 Hip Extensions

After a workout with lunges or split squats, what do you always get? A sore butt!
But how often do feel like you're using your glutes? They should be in most every movement but sometimes other muscles compensate.
The glute bridge is an accessory to speciicaly focus on areas that may get compensated for by other muscles (sometimes the lower back compensates for the glutes.)
These will be added in at various times and can be thought of as a corrective strength and awareness.

Monday, August 13 2018

Back Squat
5 x 2 @ 80%
5 Broad Jumps after each set.
We took a break from doing this last week but are coming back to it.
This strenght protocol of a heavy squat followed by max effort jumping utilizes a training method called post activation potentiation (PAP).
When doing a training session like this the force of a muscle can be increased because of its previous efforts. The squat fatigues your body and when forced to jump as far as possible, the muscles have to overcompensate and craete an extra amount of force to jump.
Benefits from this training transletes into pure strength as well as oly and speed strength.
Benefits from this training take time to accumulate and require 8 weeks of repetition. We're in the 5th week. We will continue using this method of squatting to improve your squatting and explosive power for a few more weeks!

Midline
3 Rounds
200 M single arm KB Farmers Carry - 100 M L, 100 M R
1 Minute Front Plank
30 second side plank per side
Rest 1 Minue

Friday, August 10 2018

3 Rounds
3 DBall Cleans (150/100)
50' DBall Carry
20 Push-Ups
50' DBall Carry
20/17 Cal Concept 2 Bike
Rest 2 Minutes

Dumbbell Death March
3 x 20 (10 steps/leg like last week)
The Dumbbell Death March is a posterior chain (glutes, hamstrings, lower back) strengthener. Doing this in addition to the squat/jump workout each week develops power through that group of muscles that are so essential to performance in most everything we do. These should be uncomfortable to do, not unbearable.

Wednesday, August 8 2018

3 Rounds
1200 M Bike Erg
20 Dumbbell Front Rack Walking Lunges (10/leg)
Rest 3 Minutes

3 sets
20 Glute Bridge
20 Weighted AbMat Sit Ups

After a workout with lunges or split squats, what do you always get? A sore butt!
But how often do feel like you're using your glutes? They should be in most every movement but sometimes other muscles compensate.
The glute bridge is an accessory to specifically focus on areas that may get compensated for by other muscles (sometimes the lower back compensates for the glutes.)
These will be added in at various times and can be thought of as a corrective strength and awareness exercise.

Monday, August 6 2018

Back Squat
5 x 2 @ 80%
5 Broad Jumps after each set.
We took a break from doing this last week but are coming back to it.
This strength protocol of a heavy squat followed by max effort jumping utilizes a training method called post activation potentiation (PAP).
When doing a training session like this, the force of a muscle can be increased because of its previous efforts. The squat fatigues your body and when forced to jump as far as possible, the muscles have to overcompensate and create an extra amount of force to jump.
Benefits from this training translate into pure strength as well as oly and speed strength.
Benefits from this training take time to accumulate and require 8 weeks of repetition. We're in the 5th week. We will continue using this method of squatting to improve your squatting and explosive power for a few more weeks!

3 Rounds
200 M single arm KB Farmers Carry - 100 M L, 100 M R
1 Minute Front Plank
30 second side plank per side
Rest 1 Minute

Tuesday, July 31 2018

Clean and Jerk
1 Power Clean + 3 Jerks
@ 80% of best Jerk

Press
3 x 8
- Heavy

Single Arm Kettlebell Farmers Carry
200 Meters Left Arm
200 Meters Right Arm

We've been doing this a lot lately and I haven't told you why!

This is called unilateral (one-sided) midline strength training.
In comparison to holding 2 kettlebells where other musculature can compensate, the one-sided variation makes the demand on the other much more (duh!) and can produce a strength benefit that is different from the double handed version.
The force your muscles have to create to keep you from tilting sideways is much greater than the two-handed variant's demand from your midline.
Result: you have a stronger midline. Better squats, deadlifts, cleans, toes to bar etc.
The time under tension of the carry is one of the other important pieces. Time under tension is an important component to strength training. Like doing a set of 20 back squats, part of the struggle is just holding the bar, the muscles are trained differently then holding it for 2 reps even if very heavy. Like our overall training methodology, variance exposes all weak spots and this exercise helps improve midline strength.

Tuesday. July 24 2018

Snatch Grip Push Press
In 5 sets work up to a heavy, not max 8 reps

Close Grip Bench Press
In 5 sets work up to a heavy 5

Not for Time
18-15-12-9-6-3
Toes to Bar
60-50-40-30-20-10
Second Nose to Wall Handstand Hold

If able to do 10+ Toes to Bar - do full reps
If able to do 6-10, do 12-10-8-6-4-2
If able to do 3-6 do
8-7-6-5-4-3
If unable to do a Toes to Bar do full reps, Rower V-Ups

Monday, July 23 2019

Every 2:30 do a round.
Round 1) 5 Squat Cleans + 5 Front Squats @50%
Round 2) 4 Squat Cleans + 4 Front Squats @60%
Round 3) 3 Squat Cleans + 3 Front Squats @75%
Round 4) 2 Squat Cleans + 2 Front Squats @80%
Round 5, 6 and 7) 1 Squat Clean + 1 Front Squat @85-90% x 3
% is based off of best Squat Clean

3 Rounds
200 M single arm KB Farmers Carry - 100 M L, 100 M R
1 Minute Front Plank
30 second side plank per side
Rest 1 Minue