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
Thursday, January 28, 2010
Tuesday, January 26, 2010
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
5 x 5
2) 3 min. swing
90 seconds rest
2 min. swing
90 seconds rest
1 minute swing
90 seconds rest
Sunday, January 24, 2010
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)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)
Friday, January 22, 2010
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
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
Thursday, January 21, 2010
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) 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
Wednesday, January 20, 2010
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)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
Monday, January 18, 2010
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)Press
7 x 1
2)21-15-9
Manmaker @ > 30% bodyweight
Weighted Situp
Finisher:
Headstand Holds
3 x max hold
Sunday, January 17, 2010
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)Deadlift
7 x 1
2)3 Rounds
25 Box Jump
20 Swings
10 Pullups (no kip)
Finisher:
3 x 8 Glute Ham Raise
Friday, January 15, 2010
Thursday, January 14, 2010
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)Back Squat
5 x 3
2)
10-1 Pullup
1-10 Elevated Pushup
Finisher
3 x 8 Barbell Good Morning
Tuesday, January 12, 2010
1.13.10
Training:
1)Press
5 x 3
2)Tabata
Box Jumps & Body Rows (Alternate)
Finisher:
Max Plank holds all sides
1)Press
5 x 3
2)Tabata
Box Jumps & Body Rows (Alternate)
Finisher:
Max Plank holds all sides
Monday, January 11, 2010
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)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
Thursday, January 7, 2010
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
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
Tuesday, January 5, 2010
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
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
Sunday, January 3, 2010
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
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
Posted using ShareThis
80/20 Principle | Mark's Daily Apple
Posted using ShareThis
Friday, January 1, 2010
1.2.2010
Warmup:
Grass Drills
Training:
2 person teams
7 rounds
20 tire flips
50 sledgehammer strikes
200 ft. farmers walk @ 225#
Grass Drills
Training:
2 person teams
7 rounds
20 tire flips
50 sledgehammer strikes
200 ft. farmers walk @ 225#
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