1.28.10

Training:

1)Overhead Squat
5 x 5

2) 20-2 Pushups
2-20 Knees to Elbows
Alternate

Finisher:
Turkish Getups
1 x 10 (5/side)
Go Heavy as you are able

1.27.10

1) Bench Press
5 x 5

2) 3 min. swing
90 seconds rest
2 min. swing
90 seconds rest
1 minute swing
90 seconds rest

1.25.10

Training:
1)Snatch Grip Deadlift
5 x 5

2)10 rounds
30 sec work/ 30 sec rest
Burpees

Finisher:
3 x 10 Barbell Good Morning (add weight up to 10 difficult reps)

1.23.10

Training:
Make up day

If you missed any of the strength workouts this week, come in and make it up.

If you only missed Thursday, come and do:

1 x Barbell Complex every 1:50 for 10 rounds

Barbell complex=
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

2 penalty burpees every time you put the barbell down before completing the complex.

A @ 95, I @ 65, B @ 45

1.22.10

Training:
1) Back Squat 5 x 1

2)Walking Lunge 50 Ft
Pullup 10
Walking Lunge 50 Ft
Pullup 9
Walking Lunge 50 Ft
Pullup 8
......
finish with 1 Pullup

1.21.10

Training:
1)Squats x 2 on the minute by the minute
Up to 20 minutes

Rest 2 minutes
2)Pushups on the x 2 minute by the minute
up to 20 minutes

1.19.10

Training:
1)Press
7 x 1

2)21-15-9
Manmaker @ > 30% bodyweight
Weighted Situp

Finisher:
Headstand Holds
3 x max hold

1.18.10

Training:
1)Deadlift
7 x 1

2)3 Rounds
25 Box Jump
20 Swings
10 Pullups (no kip)

Finisher:
3 x 8 Glute Ham Raise

1.16.10

Training:

5 rounds
400M
15 DB Thruster

Use at least 30% bodyweight for thrusters

1.14.10

Training:
1)Back Squat
5 x 3

2)
10-1 Pullup
1-10 Elevated Pushup

Finisher
3 x 8 Barbell Good Morning

1.13.10

Training:
1)Press
5 x 3

2)Tabata
Box Jumps & Body Rows (Alternate)

Finisher:
Max Plank holds all sides

1.12.10

Training:
1)Deadlift
5 x 3; work up to heaviest set of three for the day

2)5 rounds
10 Overhead Squat @ A-65, I-45
10 Clapping Pushups

Finisher:
3 x 8 Barbell Goodmornings @ 50% bodyweight

1.8.10

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Dislocates
Then:
DROM moves

Training:
Back Squat
5 x 5
7 Rounds
25 Walking Lunges
10 Pullups

Finisher:
Headstand holds

1.6.10

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Deadhang pullups
Then:
DROM moves

Training:
1)
Press
5 x 5
2)
AMRAP in 10 minutes
15 Swings
15 Burpees
15 Weighted situps

Finisher:
5 x 3 Glute Ham Raise

1.4.10

Warmup:
1 Round of
50 jumping jacks
10 squats
10 situps
10 stiff Legged DLs @ 45#
5 pullups
DROM moves

Training:
1)
Deadlift
3 x 5

2)
3 Rounds for time
10 Hang Power Clean @ 50% of bwt.
10 Pushup
10 Box Jump

Finisher:
Max Plank Hold all sides

80/20 Principle | Mark's Daily Apple

Since it's the new year, picking a nutrition plan and sticking with it for performance and aestetic improvement should be a goal for all of us, here are some thoughts on how strict it needs to be.

80/20 Principle | Mark's Daily Apple

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1.2.2010

Warmup:
Grass Drills

Training:
2 person teams

7 rounds
20 tire flips
50 sledgehammer strikes
200 ft. farmers walk @ 225#