4/16/14

 

Dynamic Movement Warmup

Mobility

Thoracic/rib rolling and extension 2 mins

Front rack with band 2 mins each side

Hip capsule/hamstring with band 2 mins each

Strength

(all percentages are of 90% of 1RM, not true 1RM)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @70%, 3 @ 80%, max reps @ 90%)

WOD

“Grace” 30 reps for time of Clean and Jerk @ 135/95

04/15/14

Dynamic Movement Warmup

Mobility Work

Banded lunge with lateral distraction 2 mins each side

Thoracic extension with foam roller and barbell (starts at 3:00) 2 mins

Strength
(all percentages are of 90% of 1RM, not true 1RM)

Back squat 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Strict press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

WOD

4 rounds for time: 12 box jumps 30/24, 9 ring dips, 6 burpees

04/14/14

Dynamic movement warmup

Mobility Work

External hip rotation on box or bench 2 mins each side

External rotation shoulders with band and pvc on box (starts at 3:10) 2 mins

Strength
(all percentages are of 90% of 1RM, not true 1RM)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @70%, 3 @ 80%, max reps @ 90%)

WOD

5 rounds for time: 21 double unders, 7 ring pullups, 14 toes to rings

5/3/1 strength cycle

For those of you who may be interested, this is a very good explanation of the hows and whys of our current strength cycle.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Please find the time to establish your 1 rep maxes on all 4 of the big lifts (back squat, strict press, bench press and deadlift) if you have not already. This will be an ongoing strength cycle and will work a lot better if you have accurate numbers to work with. Also, very important, please record all of your numbers! This makes your lifting sessions more efficient and helps you track your progress as you get stronger.

04/11/14

April 11 2014

Mobility Warmup

Mobility Work

Banded Lunge 2 min each side

TFL Roll on Balls 2 min each side

Quad Roll with Barbell 2 min each side

Strength

(all percentages are of 90% of 1RM, not true 1RM)

1A) Back squat 3 x 5 (1 x 5 @ 65%, 1 x 5 @ 75%, 1 x ME @ 85%)

1B) Strict press 3 x 5 (1 x 5 @ 65%, 1 x 5 @ 75%, 1 x ME @ 85%)

WOD

8 RFT of: run 100m, 5 handstand pushups, 1 rope climb