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Saturday, July 30, 2011

Sunday, July 30, 2011

A. Handbalancing
Beginners: 30 sec hold x 5 sets; rest 2 min
Intermediate and advanced: 5-10 toe taps x 2 sets; rest 2 min
5-10 heel taps x 2 sets; rest 2 min
5 kick-ups, rest 20 sec x 4

B. For Time:
Sandbag run 200 meters
15 toes to bar
10 box jumps 20/24"
5 rounds

Friday, July 29, 2011

Saturday, July 30, 2011

A. TGU
2 reps per arm x 4 sets; rest 1 min
If possible, go up in weight each set.

B. Thrusters x 7 85/125 lbs
Pull-ups x 11
burpees x 9
rest 4 min
5 sets

Thursday, July 28, 2011

Friday, July 29, 2011

A. Handbalancing
Beginners: 30 sec hold x 5 sets
Intermediate and Advanced: 5-10 heel taps and hold on last rep x 2; rest 2 min
5-10 toe taps and hold on last rep x 2; rest 2 min
Beginners: if you are comfortable, work on kicking up into a handstand
Advanced: 5 kick-ups, rest 20 sec x 4 sets


B. AMRAP in 7 min
deadlift x 5 @ 90% of your 1RM
run 200 meters

Rest 5 min

C. AMRAP in 10 min
OHS x 15 65/95 lbs
run 200 meters

Wednesday, July 27, 2011

Thursday, July 28. 2011

A. Back squats
Beginner: 5,5,5; rest 2 min @22x2
Intermediate: 3,3,3,3 rest 3 min
Advanced: build up to a 1RM, drop 20 lbs, and then do 2 reps x 3 sets

B. Push press
Beginner: 3,3 3,3; rest 2 min
Advanced : go to 1 RM and then drop 20 lbs and do 2 reps x 3 sets; rest 3 min

C. 400 meter run @ 100%
rest 4 min
2 sets

This is how you squat!
Tommy trains with me twice a week. He is a beast under the bar!
video

Wednesday, July 27, 2011

A. Front Squats
Beginner: 3, 3, 3, 3; @22x2; rest 2 min
Intermediate: 3, 3, 3, 3: rest 2 min
Advanced: Go up to a 1 RM, drop 20 lbs and 2 reps x 3 sets: rest 2-3 min

B. Pull-ups
Beginners: 1 concentric rep x 4 sets; rest 1 min
Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 2 min
Advanced: 1-5 False Grip Pull-Ups x 4 sets; rest 2 min

B. A 6 minute Cindy
5 pull-ups (You may kip with a band)
10 push-up
15 air squats

Tuesday, July 26, 2011

Tuesday, July 26, 2011

A. Back Squat
Beginners: 5,5,5; rest 2 min @ 22x2
Intermediate: 3, 3, 3, 3; rest 2 min @ 22x2
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2-3 min.

B. Power Cleans:
Beginners: From the Hang: 5, 5, 5; rest 2 min
Intermediate and Advanced: Work up to a 1RM, drop it 20 lbs and do 2 reps x 3 sets; rest 2 min.

You should be able to complete Part A in 20 min and Part B in 20 Min. In your rest period between your warm-up weights, practice your handbalancing.

C. Toes to Bar
Advanced: AMRAP Unbroken
Intermediate/Beginner: AMRAP in 60 sec.
Rest 2 min
4 sets

check out Sandi's PR on her front squat: 175 lbs

video

Does it seem strange to work the slow lifts before the fast lifts, ie back squat and then power clean? This method is referred to as Postactivation Potentiation.

Sunday, July 24, 2011

MONDAY, JULY 25, 2011

A. Front Squat
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Advanced: Work up to a 1RM, then drop 20 lbs and do 2 reps x 3 sets; rest 3 min.


B. HSPU x 1 rep, then go down to 2 reps x 5 sets; rest 2 min.
You need to find a depth that you can do for one rep. Then, you add some height to something that you can manage for 2 reps. This is meant to be a sub-maximal load. If you have a hspu, then add plates for more depth.

Beginners: Downward Dogs

C. Grace Please Post Your Results
30 clean and Jerks for Time at 60% of your 1RM clean and jerk.

SUNDAY, JULY 24, 2011

A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Advanced: work up to a 1RM and do 2 reps x 3 sets; rest 2 min.

B. 200 meter run x 5
rest 5 minutes

In your rest period work on handstands, pull-ups or muscle-ups.

Friday, July 22, 2011

Saturday, July 23, 2011

A. Handbalancing
Beginners: 30-40 sec hold x 5 sets; rest 2 min

A. Advanced only
10 heel taps and hold x 2 sets; rest 2 min
10 toe taps and hold x 2 sets; rest 2 min
Kick-ups against the wall, 20 sec of work and 20 sec or rest x 3
Kick-ups in middle of the floor: make 10 attempts

B. Push Press 5, 4, 3, 2, 1 @ 95/135 lbs
weighted pull-ups 5, 4, 3, 2, 1 15/35 lbs
You do 5 pp, then 5 pull-ups, 4 pp, 4 weighted pull-ups and so on.

Scaling: If you can't do a static pull-up, use a band that will enable you to do 2-3 reps at a time. I want quality reps. Treat this more like strength training rather than as anaerobic training. If you have 1-2 static pull-ups/chin-ups, don't worry about using weight. If you have 3 or more static pull-ups/chin-ups, use weight.

C. Run 800 meters for time.

Thursday, July 21, 2011

DAY 4 WITH PIERRE

Today was very hot in Ottawa, 37 degrees hot.

The morning session went well but I am getting really tired. We took the afternoon off because of the heat warning that the city declared and then were back at it in the evening.

Pierre pushed me hard tonight. I got to the point on the snatch where I was so tired I just wanted to be done for the night and quit. I knew that if I executed the lift properly, and followed his instructions, that I would have to do less reps. One would think that each time your coach gives you instructions that you would want to try and follow through, but I don't think that necessarily happens. But tonight, I was so fatigued, and it was so hot, I just wanted to nail the lift so that I could be done.

Fatigue can be an important factor in becoming a better lifter. When you are exhausted your lifts have to be perfect. When you are fresh you can get away with a lot more because you can usually save the lift.

Apparently, I have a really good jerk. I had a scare the other night when my back kind of 'buckled' under the bar. I have had this problem before and the worst thing on the jerk is to be hesitant. I am still working on it and you can see in the video that I posted that I am actually moving away from the bar rather than aggressively driving under it. My other problem on both the snatch and the clean is that I am not aggressive enough when I meet the bar. I stop my pull too soon rather than let the weight of the bar drive me down. My strength on the lifts is that I am quite explosive and I pull the bar very high but now I need the courage to let the weight take me down into the squat. You can see that hesitation in my snatch. I don't get the bar back at my scapula. Instead, I stop the bar right over the top of my head.

The video of the young athlete clean and jerking is Sammy. Sammy is 14 years old, he weights 62 kg. Here, he clean and jerks 73 kgs.

I should also mention that Sammy, Nancy and Nico have only been lifting since November! Neither Sammy nor Nico had ever played a sport before they took up weightlifting.



video video video video

Friday, July 22, 2011

A1. Push-ups

Beginner: 1 negative x 5 sets; rest 1 min

Intermediate: 1-7 ring push-ups x 5 sets; rest 2 min

Advanced: 1-7 support position ring push-ups x 5 sets; rest 2 min. Remember that support position on the rings is NOT a neutral grip. Your hands must be turned out.

A2. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min

Advanced: Work up to a 1RM (quickly!), drop 22 lbs and do 2 reps x 5 sets; rest 3 min.


B. On a 2 minute clock, run 400 meters. With the remaining time do AMRAP TOES TO BAR.
Your run should be @ 90%.
rest 2 min
3 rounds

Wednesday, July 20, 2011

DAY 3 WITH PIERRE

I AM NOW FINISHED 3 DAYS OF TRAINING UNDER PIERRE, THAT IS ABOUT 24 HOURS OF LIFTING. NO SUPPLEMENTARY MOVEMENTS, JUST FRONT SQUAT, SNATCH AND CLEAN AND JERK. OH, AND SOME TIME ON THE BLOCKS TO PRACTICE MY SNATCH.

Got a PR on my front squat today of 158 lbs, which I am pleased with. Mostly I am happy because even at that weight I kept my elbows up. I have learned just how important it is on the front squat to shift the hips forward to get under the bar. I mean really forward. My PR came at the end of the third training session of the day. Go figure - a PR after 7 hours of training.

I am starting to get more and more comfortable with the lifts. One of Pierre's most effective coaching techniques are the simple cues that he gives. Here is an example for the snatch: "slingshot the bar once it gets to your knees." You will see in these videos that the kids really do use their bodies as a 'slingshot' to hurl the bar behind them.

I have included a couple videos of some of Pierre's athletes. Nico just turned 18. His snatch PR is 85 kg (187 lbs)and he weighs 67 kg (147lbs). He and Pierre have their eyes on Junior Worlds.

Nancy just turned 17 years old. She is also looking to Worlds. Her 1RM in the snatch is 55 kg (121 lbs).



video video video

Thursday, July 21, 2011

A. Handbalancing Practice
Beginners: 30- 40 sec Hold, Chest to Wall x 5 sets; rest 2 min.

Advanced: 40 Sec Hold x 1 set; rest 2 min

B. Advanced Only:
10 Heel Taps and hold on last rep x 3 sets; rest 2 min
10 Toe Taps and hold on last rep x 3 sets; rest 2 min

C. Advanced Only:
Tabata Kick-Ups
20 sec of work and 20 sec of Rest x 4 sets

D. 10 Box Jumps AFAP 24" and 30"
Run 50 Meters
10 Overhead Squats 65/95 lbs
Rest 3 Minutes
3 sets

E. KB Swings (Russian Style) 50/75 lbs
30 sec of work and 30 sec of Rest
4 sets

Tuesday, July 19, 2011

DAY 2 WITH PIERRE

Another training day completed!

I knew I would be physically drained from all of the lifting but I hadn't taken into account the mental fatigue. My lifts all look and feel so different from just two days ago - radically different - so you can imagine how much I have had to "think" about the lifts. I had a nap after our morning session and when Pierre told me it was time to wake up and head to the gym I really had to will myself out of my bed.

But Pierre was right, I am starting to get to the point where I am doing and not thinking. He said something today that really resonated with me, "Worry about what YOU are doing. Don't worry about what the bar is doing." If you master the movement then the bar will follow the way it is supposed to follow.

And finally, after day two, Pierre told me that I was starting to lift like a weightlifter rather than someone who lifts weights! Yeah!

Wednesday, July 20, 2011

A. Squat Cleans
Beginner: 3, 3, 3, 3; rest 2 min

Advanced: Work up to a 1 RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.

Warm-Up weights:
2 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
1 @ 100%

B.
5 thrusters unbroken @ 95/135 lbs (this is not a metcon so don't be scared to go heavy).
rest 2 min
AMRAP Kipping Pull-Ups UNBROKEN
rest 2 min
AMRAP Double unders in 1 min.
rest 2 min
4 Rounds

Beginners: AMRAP RING ROWS in 45 sec.

Intermediate: AMRAP Kipping PULL-UPS in 45 Sec. For this workout, you are considered intermediate if you cannot do more than 3 kipping pull-ups at a time or if you have to do an extra kip in between reps. Intermediate athletes may also kip with a band.

Monday, July 18, 2011

Day 1 with Pierre

Well, I made it through my first day of training - barely. By the end of the day my erectors were so sore around my lower back, I wasn't sure I could finish - I didn't tweak it or anything, it is just that the erectors were working overtime all day to keep my back nice and straight. Pierre alleviated the pain by having me do a bunch of ab work! And it worked!

I went to a max front squat, snatch and clean and jerk three times today!

Pierre's gym is a really special place. He trains young athletes, 14-19 as well as adults. The kids are just incredible athletes and they train with fierce determination.

Pierre is a passionate coach and his sincerity in wanting his athletes to succeed shines through. Pierre uses a lot of visual metaphors and cues, rather than super technical cues that can bog the individual down.

More of the same tomorrow. Max Front squat, max snatch, max clean and jerk, then drop the weight a bit and do doubles.

The philosophy behind Pierre's coaching style, who is heavily influenced by his coach, Alexander Varbanov, is to fatigue the body to the point where you no longer can 'think' about the lifts, you just do them. Key to this training style is adaptation, not recovery. You must train the body to adapt to the immense stimuli. If you are recovered, you are not actually adapting to anything new, you are just experiencing stasis.

Being here and learning under Pierre has reaffirmed how important it is to reach out to those very special individuals that can have a huge impact on your life as well as your ideas around coaching, training and fitness. I have no doubt that Pierre's presence will be felt at our gym in much the same way that OPT's and Ido's philosophies and ideas have been taken up and integrated into Flux.

I can't wait to share everything I have learned with all of you!

Tuesday, July 19, 2011

A. Push Press
Beginners: 5, 5, 5; rest 2 min.

Advanced: Work up to a 1RM, then take it down to 90% and do 5 sets of 2 reps; rest 3 min.

B. Row 30 sec @ 100%
Row 30 sec @ 50%
10 Rounds
Rest 5 min and repeat.

In your 5 min of rest, work on handstands.

protocol

Just a friendly reminder:

Put away your equipment when you are finished with it. Except for the really big Kettlebells, the kettlebells should go on the rack, not on the floor. Equipment includes bands, boxes, etc.

If you leave blood, skin, DNA on the bar, please wipe it off.

Also, try and show up on time. We only have an hour for class so we need to use our time wisely.

Thanks!

Darci

Sunday, July 17, 2011

Monday, July 18, 2011

A. Back Squats
Beginners: 5,5,5 @ 22x2; rest 2 min.

Intermediate/Advanced; Work up to a 1RM, drop the weight to 90% and do 5 sets of 2 reps; rest 3-4 min.

B. Testing
12 burpees
15 KB Swings 35/50 lbs
Run 400 meters
3 rounds

Please post your results here.
Beginners: Do 8 burpees, 10 KB Swings and Run 200 meters

Sunday, July 17, 2011

A1. HSPU
Beginner: downward dog push-ups x 3 reps x 5 sets; rest 1 min

Intermediate: Cluster set: 5 sec negative on parallettes and box, rest 10 sec x 3 reps x 5 sets; rest 1 min

Advanced: 1-10 hspu x 5 reps; rest 1 min

A2. Front Lever

Beginner: 10 sec scapular retraction. Be sure to lift the rib cage to the ceiling. x 5; rest 1 min

Intermediate and Advanced: ask your coach for progressions. 10 sec hold x 5; rest 1 min.

B. AMRAP in 12 Min
Push-Ups x 10
KB Swings x 15 35/50
Box Jumps x 10 20/24"

As far as scaling, do not reduce the reps for this workout. You can reduce the weight, but simply rest as needed.

Saturday, July 16, 2011

Saturday, July 16, 2011

A. Deadlift x 15 155/225 lbs
sandbag run x 200 meters
rest time is your time plus one minute
2 Rounds


B. Run 400 meters
25 kipping pull ups
Run 400 meters
rest time is your time plus one minute
2 Rounds


Scaling Part A: If you are really new at the deadlift, break up the reps into 2 sets.

Other folks should try and do the reps unbroken on the deadlifts.

Part B: You may use bands for your pull-ups. Beginners: 10 reps, Intermediate: 15 reps

Friday, July 15, 2011

Upper Body Structural Imbalance

Hello Flux Folks,

Many of our athletes have a tough time getting into that 'best fit' on the press, push press, jerk, front squat, thruster and clean. Anyone recognize a pattern here? The weight is in the frontal plane of the body.

If you have trouble keeping your elbows up during any of the above movements, or you go into a Mr. Burns posture with your upper back rounded out, or your elbows drop subtly on the first dip of your push press or your jerk, then PAY ATTENTION!

The potential problems:

- External rotation of the shoulder is underdeveloped.
How to fix it? Cuban Rotations at a tempo of 3 0 0 0.



- Tightness in the thoracic spine.
How to fix it? Dumbbell thoracic extension. 30 sec hold.



- Weakness in the Trap 3.
How to fix it? Trap 3 Raises at a tempo of 3 0 0 0.


Thursday, July 14, 2011

Friday, July 15, 2011

A1. Back Squats

Beginner: @ 22x2, 5, 5, 5; rest 1 min.

Advanced: Find your 1RM, strip the weight to 85% and do 3 reps of 5 sets; rest 2 min.


A2. Pulling:

Advanced: 1 arm chin-ups, 1 rep each arm x 5 sets, rest 2 min.

Intermediate: 1-5 chin-ups or pull-ups @ a 11x1 Tempo x 4 sets; rest 2 min.

Beginner: 1 negative x 5 sets; rest 1 min.

B. On a 1 minute clock:
25 KB Squats 35/50 lbs
AMRAP Support Position Push-Ups (hands turned out)
Rest 3 min
4 sets

Note: If you do the advanced squats, you might not have the time or energy for Part B.

Intermediate: Regular ring push-ups

Beginner: Regular Push-Ups on your knees or toes.

Bridge City Beat-Down (formerly the Prairie Challenge)

The Bridge City Beat Down (formerly known as the Prairie Challenge) is happening on September 9-10, 2011 at Synergy Strength and Conditioning!

For those of you looking for a chance to compete, this is fun event that isn't too far away from home! Over the past couple of years a number of our Flux athletes have competed and done really well!

There are 2 levels of competition which makes it accessible for all athletes to participate!

Let Head Coach Darci know if you're planning to compete (and get registered soon)!

http://www.bridgecitybeatdown.blogspot.com/

Wednesday, July 13, 2011

Thursday, July 14, 2011

A. Advanced: Front Levers on bars, 10 sec hold x 4 sets; rest 1 min.
Progressions: if necessary, push knees against elbows, if you can hold your front lever for ten seconds without the aid of the arms, start to bring your knees out past the bar.

Beginner: Work on elevating scaps and then the rib cage as well. 10 sec hold x 4 sets; rest 1 min.

B. Power Cleans
Before you put any weight on your bar, do 10 reps of tall muscle cleans.

Advanced: Find your 1RM, strip the bar down to 85% and do 5 sets of 3 reps; rest 3 min.

Beginners: 5, 5, 5; rest 2 min.

C. 30 sec shoulder taps (chest to wall handstand position) or 30 sec handstand hold
30 sec box jumps 20/24"
1 min rest
5 sets

For the shoulder taps, you ideally want to touch your hand to your shoulder, but if that is too difficult just raise your hands off the floor as much as possible.

Tuesday, July 12, 2011

WEDNESDAY, JULY 13, 2011

A. Ring Dips
Beginners: Assisted support hold x 20 sec(remember that with a support hold, the hands must be turned outwards) x 5 sets; rest 1 min.

Intermediate: 1 negative x 5 sets; rest 1 min

Advanced: @ 32x1, 1-10 reps, x 5 sets; rest 2 min. The tempo is only for those who are very advanced with their ring dips.

B. 400 meter run
12 Overhead Squats 75/105 lbs
Rest 3 min
4 sets

Beginners: Do 200 meter run and reduce the weight on the Overhead Squats.

C. If there is time, practice Handstands or Front Levers.

Monday, July 11, 2011

Tuesday, July 12, 2011

A. Handstands
Beginner: DO bodyline on back for 30 sec and bodyline on stomach for 30 sec.

Intermediate/advanced: 40 sec chest to wall x 3 sets; rest 2 min

B. Beginner: 20-30 sec chest to wall x 3 sets; rest 2 min

Intermediate/Advanced: 10 heel taps x 2 sets; rest 2 min.
10 Toe Taps x 2 sets; rest 2 min.


C. Testing: For Time
5 Rounds
5 Barbell Jerks or Push Press 165/110 lbs
5 KB Cleans 35/50 lbs You must hold two kbs and alternate cleans.

Please talk to your coach for scaling options.

Again, please post your weight, the number of rounds you did, and your time. Thanks!

Sunday, July 10, 2011

Monday, July 11, 2011

A. 100 meter Sprint
Beginners: 6 sets; rest 2 min
Those doing advanced squats do 3 sets; rest 2 min.

B1. Back Squats
Beginner/Intermediate: @ 22x2, 5, 5, 5; rest 1 min

Advanced: Find a 1RM, drop the weight to 85%, and then do 5 sets of 3 reps; rest 2 min.

Do about 5 minutes of scapular activation/strengthening work.

B2. Pulling:
Beginner: 1 negative pull-up x 3 sets; rest 1 min.

Intermediate: 1-5 chin ups or pull-ups @ 11x1 x 4 sets; rest 2 min.

Advanced: L-SIt Pull-ups, 1-7 reps x 4 sets; rest 2 min.

6AM Monday mornings begins tomorrow!

We are offering a 6am class starting tomorrow (Monday, July 11)! We will run this class for a few weeks to see how it goes.

A couple of things:

1. if no one is signed up by 10pm tonight, the 6am class will not run

2. the 7am is still running

Thanks,
Charity

Saturday, July 9, 2011

Sunday, July 10, 2011

A. Handstand Holds
Beginner and Advanced: 3 sets of 30 sec; rest 2 min.

Advanced Only: 10 toe taps and hold x 1 set; rest 2 min
10 heel taps and hold x 1 set; rest 2 min.

Do 6 Sets of the Following: ONLY TIME YOUR TIRE DRAG

B1. Tire Drag x 50 meters 100 lbs/175 lbs

rest 20 sec.

B2. 7-15 TOES TO BAR AFAP (SHOULD BE COMPLETED IN 2 SETS OR LESS)

rest 10 sec.

B3. 7-20 Ring Push-ups AFAP (SHOULD BE COMPLETED IN 2 SETS OR LESS)

rest 1 min.

Friday, July 8, 2011

Saturday, July 9, 2011

A. Chest to Wall Handstands
30-40 sec hold x 3 sets; rest 2 min.

B. Push Press
Advanced: 2, 2, 2, 2; rest 3 min.
Beginner: 5, 5, 5; rest 1 min.

C. Row 400 meters
25 wall balls AFAP
rest 5 minutes
3 sets

Thursday, July 7, 2011

FRIDAY, JULY 8, 2011

BE SURE TO DO SCAPULAR WORK IN WARM-UP.

A. PULLING
BEGINNERS: 1 NEGATIVE, REST 45 SEC X 5 SETS; REST 2 MIN

INTERMEDIATE: 1-5 CHIN-UPS OR 1-5 PULL-UPS; REST 2 MIN

ADVANCED: 1-7 FALSE GRIP PULL-UPS X 4 SETS; REST 2 MIN

B. TESTING DAY
FOR TIME

10 HANG POWER CLEANS 95/135 LBS
400 METER RUN
12 BURPEES
3 ROUNDS

BE SURE TO TAKE NOTES ON THIS ONE AS WE WILL RETURN TO IT.

C. STICK AROUND FOR KIPPING TUTORIAL.

Wednesday, July 6, 2011

Thursday, July 7, 2011

A1. Deadlifts
Advanced: 3, 3, 3, 3; rest 3 min. Do not go any lower than 85% of your 1RM.

Beginner: 5, 5, 5; rest 2 min. Do not go any lower than 80% of your 1RM.


A2. HSPU
Advanced: 1-5 reps on parallettes x 4 sets; rest 1 min

Beginner: cluster sets: 1 downward dog, rest 10 sec x 5 reps x 3sets; rest 1 min

Intermediate: either 1-5 hspu to floor or:
7 sec negative on parallettes, rest 10 sec x 4 reps x 4 sets; rest 1 min


B. MAP Training
30 sec KB Snatches 35/50 lbs (Do 15 sec per arm).
30 sec rest
5 sets

rest 5 min

C. MAP Training
30 sec Double Unders
30 sec rest
5 sets

Innov 8 Shoes

The shoes will be ordered as soon as Mandy receives the money. The cost is $135.00 and that includes shipping and taxes. Please bring me the money ASAP; they won't send the shoes until they have received the money.

Thanks!
Darci

Wednesday, July 6, 2011

A. Anaerobic Lactic Power

On a one minute clock, do:
10 thrusters 85/125 lbs
AMRAP kipping pull-ups
rest 5 min
5 sets

B. Run 400 meters @ 90%
walk rest 4 min
3 sets

Monday, July 4, 2011

TUESDAY, JULY 5, 2011

A. HANDSTANDS
ADVANCED/INTERMEDIATE: 40 SEC HANDSTAND HOLD X 2 SETS; REST 2 MIN
DO 10 TOE TAPS X 2 SETS; REST 2 MIN
DO 10 HEEL TAPS X 2 SETS; REST 2 MIN
TABATA KICK-UPS 20 SEC WORK AND 20 SEC REST X 8 SETS

A. BEGINNERS: 30 SEC HOLD X 3 SETS; REST 2 MIN. (YOU ARE CONSIDERED A BEGINNER IF YOU ARE STILL WORKING ON GETTING YOUR PALMS 1/2 A FOOT FROM THE WALL.

B. ADVANCED: 1 STATIC MUSCLE-UP X 4 SETS; REST 2 MIN. BE SURE TO DO 30 SEC OF TRANSITION WORK X 2 SETS.


C. AMRAP IN 12 MINUTES

ROW 150 METERS
10 BOX JUMPS 20/24"
6-15 PUSH-UPS (YOU WANT TO BE ABLE TO COMPLETE THE PUSH-UPS IN 2-3 SETS).

Monday, July 4, 2011

A1. Sprint 100 meters - 50 meters there and back with a sandbag. You must touch the ground at each end x 3
rest 30 sec

A2. Beginners: 1 negative pull-up x 3

Intermediate: 1-5 chin-ups or pull-ups x 3

Advanced: 1 arm chin-up x 3

rest 30 sec.

A3. chest to wall handstand x 30 sec hold x 3

rest 30 sec

B. Do 2 clean and jerk on the minute for 9 min at 80% of your 1RM.

Saturday, July 2, 2011

Sunday, July 3, 2011

A. Turkish Get Up
3 reps (per arm) x 3 sets; rest 2 min.


B. 10 sec of work and 30 sec of rest. Do 8 sets of the following and do not move onto the next station until you finish. So, 8 sets of ring dips, then 8 sets of box jumps, etc.

ring dips
box jumps 24"
pull-ups (static)
kb swings 35/50 lbs

If you do not have a ring dip, do push-ups. You may also do knee push-ups.
If you do not have a static pull-up or chin-up you may use bands today! What a treat! But no kip with the bands.

Saturday, July 2, 2011

A. Handstands, 30-40 sec hold, chest to wall x 3 sets; rest 2 min

B. 10 toe taps and 10 heel taps. Hold on last rep as long as possible. x 2; rest 2 min.

C.
21 thrusters 55/85 MUST BE UNBROKEN
200 meter run
30 Double Unders
Rest 4 min.
7 Rounds
For Times

Decrease the reps according to your level. Beginners should do 10-15 reps on the thrusters.

Work with a partner on this one. Your partner can count your double under reps.

In the rest time work on shoulder and thoracic mobility. (bridges, back arches against the wall, etc).

Saturday, July 2, 2011