Wednesday, August 10, 2011

A. Back Levers
5 sec hold x 4 sets; rest 1 min.

B. Front Squats
Beginner: 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. On a 2 minute clock:
Run 200 meters
20 box jumps 20/24 "
AMRAP ring push-ups
Rest 4 min
5 sets

Beginners: use a 3 minute clock and do regular push-ups.

Tuesday, August 9, 2011

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

Intermediate: 3, 3, 3, 3; rest 2 min.

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

B. Pull-ups
Beginner: 1 negative x 5 sets; rest 1 min.
Intermediate: 1-5 chin-ups or pull-ups @ 10x1; rest 2 min.
Advanced: either false grip pull-ups, muscle-ups or 1 hand pull-ups - you decide.

C. AMRAP of DU in 30 sec.
rest 30 sec
5 sets

Work with a partner on Part C.

Farewell to Tamara

Tamara is leaving Saskatchewan for Vancouver. Come hang out and celebrate Tamara's time at Flux and wish her luck on a new chapter in her life.

We will be having wine after gymnastics this Tuesday night.

MONDAY, AUGUST 8TH, 2010

A. Front Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: GO up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. HSPU
Beginners: do downward dogs: 2, 2, 2, 2, 2; rest 1 min
Intermediate: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min
Advanced: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min

C. 20 toes to bar
10 power clean and jerk 95/135 lbs
400 meter run
rest 4 min
3 sets

SUNDAY, AUGUST 7, 2011

A. Handstands

B. Back Squats
Beginner: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3, rest 2 min.
Advanced: Go to your 1 Rep MAX, Strip your bar 20 lbs and do 2 reps x 3 sets; rest 2 min. (You should do a total of 5 warm-up lifts).

C.
thrusters x 10 75/115 lbs
box jumps x 10
sprint 100 meters
rest 3 min
4 sets

Friday, August 5 2011

A.
Beginner Power Cleans
3,3,3,3; rest 2 mins

Advanced Clean and Jerk
go up to 1 rep max drop the weight 20lbs and then do 2 reps of 3 sets; rest 2 mins

B.
7 power clean (70% of 1RM)
10 box jump 20/24
10 burpee

5 sets; rest 4mins between sets

THURSDAY, AUGUST 4, 2011

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3, rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min

A2. Front Levers
Beginners: 10 sec hold with elevated scaps and working hard to pull rib cage to ceiling x 4 sets; rest 1 min
Intermediate: 10 sec hold with knees pushed against elbows x 4 sets; rest 1 min
Advanced: 10 sec hold without knees pushed out, extending knees out past bar; rest 1 min


B. Toes to Bar x 30 sec AMRAP
Shoulder touches x 30 sec AMRAP
rest 3 min
4 sets
If you are not ready for shoulder touches aim for 30 sec handstand hold.

C. KB Snatch Ladder 35/50 lbs: 7 down
Do 7 reps each arm and then 6 and then 5...down to 1 per arm.
For Time
Beginners: do 1 arm kb swing

The History of Bulgarian Weightlifting

Check out this article on the history of weightlifting in Bulgaria. It all began with Coach Ivan Abadjiev. Abadjiev is responsible for the superior weightlifting that has come out of Bulgaria. Abadjiev trained Alexander Varbanov who in turn trained Pierre Auge - a very fascinating history to say the least.

http://www.josephcoyne.com/_blog/Expert_Health_and_Training_Advice_From_Joseph_Coyne_AEP/post/Ivan_Abadjiev_and_Bulgarian_Weightlifting/

A pet peeve of mine regarding the Bulgarian method - naysayers often dismiss the Bulgarian's accomplishments with weightlifting as a result of steroid use. Hah! North Americans are not immune to steroid use in sport and that certainly includes weightlifting. And that's all I have to say on that subject.

Wednesday, August 3, 2011

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

B. Push Press
Beginners: 3, 3, 3, 3, 3; rest 2 min
Advanced: work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2-3 min.

C. On a two minute clock:
Run 400 meters
AMRAP push-ups
Rest 2 min
2 sets

Beginners: On a three minute clock. Rest 3 min x 2 sets

TUESDAY, AUGUST 2, 2011

A. Handbalancing
Beginners: 30 sec hold x 4 sets; rest 1 min
ADVANCED: 10 toe taps x 2 sets and hold; rest 1 min
10 heel taps x 2 sets and hold; rest 1 min
10 handstand attempts No wall

B. Front Squat
Beginner: 5, 5, 5 @ 22x2 rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets

C. AMRAP in 1 min:
beginner: ring rows
intermediate: static chin-ups or pull-ups
advanced: weighted chin-ups or pull-ups (NO KIP) @ 15 lbs and 40 lbs
zero seconds rest
AMRAP Burpee Box Jumps in 1 mIn @ 20/24 "
3 sets