Sunday, November 7, 2010

A1. planche push-ups 1-3 reps

A2. back lever - tuck or flat tuck 10 sec hold

6 sets

B.

Run 800 meters

2 Rounds

5 static pull-ups

9 push press 75/105 lbs

3 Rounds

Saturday, November 6, 2010

6 sets 97-100%

This is an OPT inspired workout.

10 power cleans 115/105 lbs

10 box jumps 20 / 24 #

10 kb swings 35 /50 lbs

10 burpees - with a big jump

4 minutes of active rest

in those 4 minutes do: 30 sec bodyline on stomach and 30 sec on back (use a weight) x 2

Be sure to go hard on these! If you are a beginner do a clean grip deadlift and then do a clean from the mid-thigh. Advanced and Intermediate clean from the floor.

Friday, November 5, 2010

Jane's 145 lbs rack split jerk for 2 reps!

A1. Pull-ups: Beginners (30 sec negative) 5 sets of 2 reps; rest 20 sec.

A2. Front Lever tuck (beginners) 5 sets of 1 rep, 10 second hold; rest 20 sec.

A1. Static Pull-ups: Intermediate - 5 sets of 2-3 reps @ 30X0; rest 20 sec

A2. Front Lever Tuck or front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

A1. Advanced: (weighted) arms only rope climb, 5 sets of 1-2 reps; rest 20 sec.

A2. Front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

B. Tabata frogs or advanced frogs 8 sets of 10 sec on/ 20 sec rest

C1. Good Mornings, Beginners: 3 sets of 15 reps; rest 2 minutes

C2. Beginners: Push Jerk, 3 sets of 5 reps

C1. Good Mornings: Intermediate and Advanced: 5 sets of 5 reps; rest 2 minutes

C2. Rack Split Jerk- Intermediate and Advanced: 5 sets of 2 reps; rest 2 minutes

If there is time we will do some tabata double unders.

For those of you doing split jerks: I recommend doing a few jerk balances first. This is a great way to make sure you are driving with your hips. This is a video from Catalyst Athletics.

http://www.cathletics.com/exercises/exercise.php?exerciseID=193

stretching class this Saturday at 11 am

There will be a stretching class this Saturday at 11 am. You can sign up for it on the schedule.

Thursday, November 4, 2010

A. planche plank (tabatas) 10 sec on/20 sec off 8 rounds

B.

For Time:

Deadlifts x 9 205/ 275 lbs

run 400 meters

ring dips x 11

3 Rounds

Reminder: gymnastics tomorrow at 7:30 pm

The advanced class at 7:30 pm is for anyone who would like to work further on their body weight movements. The class is still capped at 8 people. You do not have to be advanced in your skills to take part! This is a good opportunity to work on spotting others and to improve your own skills.

Kettlebell Cleans, back levers and negative muscle-ups

Check out these videos of Ryan's flat tuck back lever, Leona's alternating kb cleans (20 lbs/hand) and Jon's negative on his muscle-up. These are all excellent examples of progressions. Once Ryan can hold his flat tuck back lever for 60 seconds he can then move onto the back lever straddle. Jon has a muscle-up but it is inconsistent. His negative is very controlled. Work the negative and your muscle-up will come. Note that there is no kipping with the muscle-up.

Leona has a great kb clean. She turns her palms out at the bottom and before she fatigues she keeps the kettlebells and elbows close to her side.

Nice work!

Wednesday, Nov 3, 2010

A.

Unbroken double unders x 2 sets

Rest 2 minutes between sets

If you do not have double unders work on them for one minute x 2 sets

Rest 2 minutes between sets

If you have some double unders, but they are not consistent, then do as many as possible in 1 minute. x 2 sets

Rest 2 minutes between sets

B.

As Fast As Possible - 110%

5 x cleans into thrusters 85 lbs/ 125 lbs (Touch and Go)Beginners - do a clean grip deadlift and then do a clean from the mid-thigh.

50 meter run (25 meters there and back)

Rest 3 minutes

7 sets

Make sure you go heavy enough on this!

Why we train lifts with tempo

I came across this study on training with tempo on OPT's website.

The following is OPT's synopsis of the study as well as OPT's further explanation on the importance of tempo.

Nice Andrew Charniga Jr translation of a study on tempo for beginner lifters (0-2 years trained weightlifters) - 2.5 sec tempo I believe referred to the total time it took to do 1 rep; something like 2 sec down, 0.5 sec up is what I'd guess - interesting to note there were differences seen even from 2 sec to 2.5 sec to 3 sec in tempo. As with tempo, there are many reasons to have speed associated with lifts - for 1. control, 2. test/re-test, 3. pick on weaknesses in movement, 4. establish a hormonal response based on the tempo given, 5. elicit more or less potential of muscle fibre activation based on concentric prescription....and more (which are covered completely in OPT CCP Assessment)...as well as sometimes when speed should NOT be associated with lifts.

Tuesday, November 1, 2010

A. Handstands and back lever practice:

Handstands: Beginner - Do 3-4 reps, practice pulling away from wall. Advanced - walk up the wall and focus on bringing your hands as close to the wall as possible, 3-4 reps.

Back levers: Beginner - 3-4 reps of tuck or flat tuck.

*As always, if being upside down is not your thing, we will work on other static holds.

B.

200 meter sandbag run 55/80 lbs

10 toes to bar

200 meter row

rest 3 minutes

5 rounds