2014-10-01

WEDNESDAY WORKOUT

Strength day!

Test day is TWO WEEKS away!

STRENGTH:
All of these sets should start to be challenging so EVERY SET will be on a clock...
- Do 1 warm up @ 60% for 3-5 reps quickly before jumping into the following:
Set 1 - 70% x 5 reps
Set 2 - 80% x 4 reps
(2:00 clock for each of these sets)
Set 3 - 85% x 3 reps
Set 4 - 90% x 2 reps
Set 5 - 95% x 2 reps
(3:00 clock for each of these sets)

If you have already done your old 1RM for multiple reps then add 5-10% to the final 3 sets... Still looking for NO MISSES today, but it should be rough!

MORE STRENGTH:
Deadlift
- Do 1 quick warm up @ 60% for 3-5 reps
THEN...
5 reps @ 70%
4 reps @ 80%
3 reps @ 90%
2 reps @ 95-100%

Rest 2-2:30 after each of the first TWO SETS and 3 minutes between the third and the fourth sets...

If things feel good then try for your old 1RM for the final set...

18 minutes total for this section

WORKOUT:
Double Unders
* As many reps as possible in 2 minutes... You MUST double under... Do the best you can to get some good practice in on this one!

The goal is over 175 reps or more...

POST YOUR LAST PRESS WEIGHT, LAST DEADLIFT WEIGHT AND TOTAL DU REPS TO COMMENTS

2014-09-29

MONDAY WORKOUT

Some bodyweight strength endurance then everyone's favorite... Running!

STRENGTH ENDURANCE:
Perform a MAX REP set of STRICT Chest 2 Bar CHIN UPs (Underhanded)
(Rest 2 minutes)
Perform a MAX REP set of STRICT CHIN Above Bar CHIN UPs
(Rest 2 minutes... The GOAL is to beat the reps from your first set)
Perform a MAX TIME Chin Up HOLD
(As long as your arms are bent to 90 degrees OR LESS you can keep counting seconds... There will be a 2 minute time cutoff for this hold)

WORKOUT:
Perform a Dumpster Shuttle Run (160 meters) every minute on the minute for 10 total minutes...
(This run should take 35-40 seconds or less AT WORST so scale the distance to 130m OR 100m, if needed)

The goal is to break 30 seconds (Men) & 33 seconds (Ladies) for all rounds of this workout so figure out your pace so you don't take out the first few sets too hard and fall off at the end...

POST YOUR REPS FOR EACH SET OF CHIN UPS AND YOUR HOLD TIME ALONG WITH YOUR RANGE OF TIMES FOR THE DUMPSTER SHUTTLES TO COMMENTS

2014-09-28

SUNDAY WORKOUT

Just a few weeks left of this strength cycle!

Keep progressing your weights from last Sunday...

STRENGTH:
Press

Warm ups: 6-7 minutes
60% x 5 reps
70% x 3 reps
80% x 2 reps

REST 2 MINUTES

Then perform 1 set of 3 reps @ 3-5 MORE pounds than your last 3 rep set from last week...
(Should be between 90-95% or more at this point)

POWER:
Every minute on the minute for 8 minutes for SPEED & PERFECT TECHNIQUE:

3 Power Cleans @ 70% of your best 1RM Clean

WORKOUT:
As many Legless Rope Climbs as possible in 4 minutes with 8 RUSSIAN KB Swings (53#/70#) at the top of EVERY minute, this includes the first minute of the workout

Scale the height you climb if you need to
OR
Use your legs if you begin to fear for your life at any point :)

Also scale the swing reps to 4 or 6 if you're not proficient at rope climbs quite yet...

POST YOUR PRESS WEIGHT, CLEAN WEIGHT AND TOTAL ROPE CLIMBS TO COMMENTS

2014-09-27

HELP SUPPORT ALS TOMORROW MORNING!

READ UP!

In support of the ALS fundraiser at Fit Farm tomorrow for Jordan Coughlin's aunt we will have a donations bin open to anyone attending classes tomorrow morning...

All funds will go to their family so anything you can spare would be greatly appreciated! 

Thanks so much!!

SATURDAY WORKOUT

Team day!

Come in for this fun one!

WORKOUT:
Splitting the class evenly (hopefully :)) in half perform the following in order for time:

100m Tire Flip
(Guys try to lift individually while ladies can partner up to lift it... Just 1 flip then rotate to another person in your group)

THEN...

Team 200m Run (Outside the main gate & back)

THEN...

50-100 Stone 2 Shoulder (50-73#/93-115#)
(We will alter reps based on how big classes are... Each group will have 1 stone at 73#, 93# & 115# to lift... TWO MEMBERS may work at a time on this part... Try to stick to a light to moderate weight stone based on you individual strength level)

THEN...

200 Calories on the Bike
&
500 Double Unders
(All team members can contribute to this one... 3 people can be doing DUs and 1 person can Bike at the same time until all calories and reps are finished)

THEN...

50-100 Stone 2 Shoulder (Same set up as before)

THEN...

Team 200m Run

THEN...

100m Team Tire Flip to finish...

Have no idea how long this one will take so how about we just toss 40 minutes up and see what happens! ;)

POST YOUR THOUGHTS AND TOTAL TIME TO COMMENTS

2014-09-26

FRIDAY WORKOUT

Skill Work 15 Minutes Total:
Tall Snatch 5 Minutes - Quickly work up to a moderate - heavy 1 rep, using NO hip drive, but catching in a full squat.
High Hang Squat Snatch - Beginning at the load you finished your 5 Minutes of Tall Snatch, work up to a heavy 1 rep, only using a 2 inch dip, and keeping your chest completely upright.


Then...


3 Rounds For Time:
5 Full Squat Snatch (135/95)
10 Strict Toes2Bar
20 Calorie Row (Damper on 5)

**12 Minute Cut-off**

*Use no more than 65 - 70% of your 1RM Full Squat Snatch for the workout. Toes2Bar must be as strict as you can make them, with no kip at all. If you cannot perform Strict Toes2Bar, you may scale to Strict Knees2Armpits, or Hanging Leg Raises, BUT... if you must scale, you have to drop from the bar EVERY rep to reset (this isn't as slow as it sounds, just don't take a "rest break" every rep). For the Row: Yes, the damper must be on 5... :-)

2014-09-25

THURSDAY WORKOUT

Skill Work 15 Minutes:
Kipping Handstand Push-ups - Keep the volume low, no more than 3 - 5 per set. If your positioning is solid, you can use a deficit with plates, or the parallettes.


Then...


As Many Rounds As Possible in 20 Minutes:

10 Pull-ups (any style)
:20 Second Ring Hold (hold position at the TOP of a Ring Dip)
30 Walking Lunges (unweighted)

**OPTIONS**
Use 35/26 Kettlebell - only do 24 Walking Lunges per round
Use 53/35 Kettlebell - only do 18 Walking Lunges per round
Use 70/53 Kettlebell - only do 12 Walking Lunges per round

*Pull-ups are however (kip, butterfly, etc...). The Ring Hold will be done with solid positioning, and hands turned slightly out while holding. No bands for the Ring Holds, accumulate your 20 seconds LEGIT!!! :-)