050415

STRENGTH

Development:

Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

In ~20 min Find 1 RM Front Squat

205# PR!

FITNESS

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

4 rounds plus run plus 9 squats

042815

STRENGTH

Strict Press

3×5.
105/105/105
Deload Week

Use whatever weight you used to start. (DON’T GO HEAVY)

If shoulder issues, use KB or DB and go 3 x 8-10.

FITNESS

Complete 5 Rounds:
115lbs Push Press – Max Reps Unbroken
Sprint –100 yds
Ring /boxDips – Max Reps Unbroken
Sprint – 100 yds
Rest 90 Seconds
*Use 75% bodyweight for Push Press.

41/44/16:12

042715

Back Squat 3×5 add 5 lbs to last back squat weight weight

165/170/170

FITNESS

21-15-9

Deadlifts 165#

Wall Ball Shots 20#

Burpees

9:25

4-24-15

Front Squat 3 sets of 5

150/150/150

042115

STRENGTH

Strict Press

120-120-120

3 sets of 5 at same weight

Add 5 lbs to last weeks weight or Start at ~70% of 1RM Press

If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight

FITNESS

20 Min AMRAP

5 Strict Chin Ups

10 DB Push Press

15 Burpees

7 rounds + 21. 35lb DB

040615

2015-04-06
2015-04-06
Posted on April 5, 2015 by Judah • 0 Comments
004

Today we will be Back Squatting. We will Back Squat every 3rd Squat Day. Front Squats do more work to strengthen the core muscles, which is the foundation to squat strength. Many people when back squatting do not fail due to lack of leg strength, but fail due to another weak link in the chain. By focusing on strengthening these links, we get stronger overall.

WARM UP/MOVEMENT CORRECTION

Mini Band Warm Up On All Exercises

10 Monster Walk Steps each Leg Forward and Reverse

10 Lateral Steps Each Side

10 Glute Bridges/Single Leg Glute Bridges (bands at knee)

10 Squats (Bands at Knee)

10 Push Ups

10 Scorpion Kicks (No Bands)

STRENGTH

Development: Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

Back Squat 3 sets of 5 same weight. Start at ~70%. If you do not know your 1RM do 3 relatively heavy sets of 5 at same weight.

155/155/155


FITNESS

“Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW) 165

21 Box Jumps (20″)

Cashout: Tabata Barbell Curls

13:35

040315

STRENGTH

Hang Power Snatch or Power Snatch

Depending on Mobility to reach Starting Position

5 sets of 3 same weight

65/65/65 x 5 each

033115

STRENGTH

Strict Press

3 sets of 5 at same weight

115x5/115x5/115x5

Start at ~70% of 1RM Press

If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight

FITNESS



5 Rounds

10 Burpees

10 Shoulder to Overhead - 75LBS

Cash Out for All: Tabata Flutter Kick

TIME: 6:48!!

033015

STRENGTH

Development:

Goblet Squat 3 sets of 10

or

Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

Front Squat 3 sets of 5

145x5

FITNESS

AMRAP 12

20 DB Walking Lunge Steps - 30lbs

10 Plank Row (Total)

100 Meter Run

5 rounds even!!

052515

STRENGTH

18 Min to work up to a

Heavy Hang Power Snatch OR Heavy Hang Power Clean (165--missed 170 twice)


FITNESS

Part 1:

300 M Row Test - :58

Top Time in the Gym for Male and Female Wins a $10 Apparel Credit

Part 2:

Four sets for max reps of:
60 seconds of Double Dumbbell Ground to Overhead
60 seconds of Sit-Ups
60 seconds of Rest

141 reps

2-18-15

STRENGTH

12 min EMOTM

even: 5 DB Snatch Ea Arm -

odd: 10-20sec Chin UP Eccentric Hold

12 min EMOTM

even: 5 Hang Power Snatch 75#

odd: 7 Chin UPs/Weighted Chin Ups Bw/12KG/12/8/bw/

FITNESS

2K Row

30 Burpees to 6 in target

(P/C: 50 Burpees)

Everyone should row, so we will start in heats. Fast Rowers First.
17:24

2-17-15

STRENGTH

12 min EMOTM even:

Odd:

7 Db Hang Clean and Push Press or 7 Hang Power Clean and Push Press - 115LBS

Even: 10 Knee Tucks or 10 Knee 2 Elbow


FITNESS

84 Single Unders or 42 DU’s

21 DB Push Press, 40#

21 Russian Kb Swings/American Swings 20KG
Singles

60 Single Unders or 30 DUs


15 DB Push Press,

15 Russian KB Swings,

36 single unders or 18 DU’s

9 DB Push Press,

9 KB Swings

12 minute Cap

Cash Out:

30 Ab Wheels and Mobility

021215

Enhancement/Performance/Competition

6 rounds Back Squat 1,1,1,1,1,1
230# PR

FITNESS

Row 1000 Meters

75 Russian Kettlebell Swings 20#

(Perf/Comp KB-AMerican @ (24/16))

50 Wall Ball 20#

25 Toes to Bar

Came 4 t2b short of 15 min time cap

2-4-15

STRENGTH

15 Min to Work to a 3 RM Push Press

160#

FITNESS

Development, Enhanced, and Performance:

5 rounds for time, 10 Push Press, 10 Pull Ups @ 75% of 3RM Push Press

120#

11:12

2-3-15

Front squat 1RM 200#!!

2015-02-02
2015-02-02
Posted on February 1, 2015 by Judah • 0 Comments
021 (2)

Guys Night Out on Saturday at 7PM. We are meeting at English Ale House in Providence. See Facebook for more details!

WARM UP/MOVEMENT CORRECTION

2 rounds

BW Good Morning x 15

Fire Hydrants x 10 each leg

PVC OH Lunge x 10 Each Leg

Swivel Hips x 10 each leg

Bent Leg Hollow Hold x 15 sec

Scap Push ups x 10

STRENGTH

Development: Goblet Squats 5×8

Enhanced: Front Squats- up to 6 sets of 1

Today is the culmination of a 5 week Front Squat cycle. Today you will be working up in weight on Front Squat singles, and hopefully obtaining a new 1RM. The first working set should be the weight you did for your Triples, the second working set should be the weight you did for your doubles, the third working set should be close to your old 1RM, the fourth set should ideally be a new 1RM. If you make that, go for a heavier weight if possible. If you fail, go back and get some singles at your old 1RM.

FITNESS

Open Workout 11.2

AMRAP 15 minutes of:
9 Deadlifts (155lbs / 100) 135
12 Push-ups
15 Box jumps (20")

7 rounds

1-29-15

STRENGTH



Enhancement, Performance, Competition: 4 rounds: Back Squat 90% x 3

165/175/185/190

FITNESS

10 Ring Dips (box dips 2 20" boxes, 2 Wall Ball 20lb, 9, Ring Dips, 4 Wall Balls, ….1,20.

(10,2;9,4;8,6;7,8;6,10;5,12;4,14;3,16;2,18;1,20)

1-20-15

STRENGTH

Clean and Jerk Technique followed by

30 reps C+J

Not for time but quality. This should not be a maximal load but a load which is light enough for you to focus on good technique on each rep and start to form muscle patterns. This can be a power clean or squat clean depending on what your focus is. If you have no focus, work on power cleans and power jerks.

(15 min cap)

115lbs

FITNESS

The workout should be a sprint workout.

The first two rounds of deadlifts should be unbroken and easy with good form, so choose weight accordingly. There is a difference between wanting to do a heavier weight, and being able to use a heavier weight for this workout. If you cannot get the reps unbroken, you must go with a weight you can.

3 Round for Time
15 Deadlifts, (P: 225/145, C:245/165)
15 Dumbbell Push Press, (P:45/30; C:50/35) 40#

DO NOT DROP DBS FROM OVERHEAD. 15 BURPEE PENALTY IN MIDDLE OF WORKOUT

Core Finisher if you have time: Tabata FLutter Kicks

1-22-15

STRENGTH

Development:

Goblet Squats 5×8

Enhancement, Performance, Competition

4 sets Back Squat x 4 @85%

155/155/160/160

FITNESS

3 rounds

20 Ball Slams

30 Push ups

40 walking Lunges

(P/C: Carry Slam Ball For Lunges)

15 Minute Time Limit

15:11

1-15-15

STRENGTH

Week 2 of Back Squat cycle. We are looking to get 5 reps for 5 sets with the same weight. The first 3 sets should be relatively easy. Sets 4 and 5 the last reps of each set should be challenging


E, P, C: 5 rounds: Back Squat 80% x 5

145/150/150/150/150


FITNESS

Scale weights accordingly. If you need to, use PVC for the OHS

3 Minutes:
20kg Kb / 75lb BB -- 147 reps

Ascending ladder, 10 KB Swings, 10 Push Ups; 20 KB Swings; 20 Push Ups; 30 KB Swings, 30 Push Ups:

Rest 3 min;

3 minute AMRAP Ascending ladder: 10 KB Swings, 10 OHS (95/65); 20 KB Swings; 20 OHS (95/65); 30 KB Swings, 30 OHS:

Rest 3 min:

3 min AMRAP 10 KB Swings, 10 Thrusters (95/65); 20 KB Swings; 20 Thrusters; 30 KB Swings, 30 Thrusters


E

1-13-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 3 (These should be relatively heavier weight than last week)

205/205/205/205/205

Minute 2 Chin Ups x 6-8 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows) (Increase weights from last week)

12KGx6/12x6/12x5/12x4/12x4)

Minute 3: Plate Raises x 10 (same weight as last week) or x 8 (heavier weight than last week)

35x8x5

FITNESS

4 rounds:

30 sec Max Effort Row or AirDyne

rest 30 sec

30 Sec Max Effort Push Up

Rest 30 sec

30 sec Max effort Box Jump

Rest 30 sec

30 sec Max Effort Pull Ups (C: C2B)

175!

1-6-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 8 (185)

Minute 2 Chin Ups x 5 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows)

Body/12KG KB,body/body/body

Minute 3: Front Plate Raises x 8

25# Plate

FITNESS

21-15-9

DB Push Press 40#

Burpees

(P: 45/30 and burpees onto a 45#plate)

(C: 50+/35+ and burpees onto a 45# plate)

12-17-14

STRENGTH

6 Sets:

1 Clean + 1 Push Press + 1 Push Jerk/Split Jerk.
Work to a heavy set. May be power clean.

135/155/165/170/175/missed180FITNESS

4 Rounds:

10 Ground to Overhead 115#
10 Box Jumps (24″/20″)
20 Calories AD or Row

14:58

12-16-14

STRENGTH


A.) Back Squat 3 sets of 8 @ 77% of 5 Rep Max 140, 140, 140
B.) Max HS Hold 12-24

FITNESS

AMRAP 12:
30 Wall Balls
50 Double Unders

4 rds + 91 singles 20# ball

12-12-14

STRENGTH

Development & Enhancement:
3 Sets
A.) 20 Double KB Front Rack Walking Lunge Steps 16KG, 20KG, 20KG
B.) Arch Body Hold x 6/12/or 24 seconds 12-24 seconds


FITNESS

“Fran”

21-15-9
Thrusters
Pull Ups (Scale: Jumping Pull Ups)
RX
7:55

12-11-14

STRENGTH

Bench Press 4 sets of 5
135/155/165/165


FITNESS

Row 750 M
30 Push Ups
30 Plank Rows
Row 500
20 Push Ups
20 Plank Rows
Row 250M
10 Push Ups
10 Plank Rows

13:23 30LB DB for Rows

12-10-14

STRENGTH

6 Sets

1 Clean + 2 Push Press
Work to a heavy set

175LBS!!!


FITNESS

Sevens:
7 min AMRAP:
7 Ground to Overhead (power cleans)
7 Burpees

Rest 2 minutes

Repeat :)

118 reps total/95 LBS

12-9-14

STRENGTH


Performance:
3 sets of 8 Back Squat @ 77% of 5 RM
140x5,140x8,140x8

Competition:
Back Squat 3 sets of max unbroken reps at Strengthfest weight (do not exceed 30 reps total)

B.) Max Handstand Hold

FITNESS

60 Double Unders (120 Singles)
50 DB Front Squats
40 KB Swings (24kg/16kg)
30 Box Jumps (Step Down)
20 DB OH Sit Ups
10 Strict 45# Pull Ups (Scale: Body Weight/Tough Body Rows)

13:23

12-3-14

STRENGTH

6 Sets:

1 Clean + 3 Push Press.
Work to a heavy set.

165LBS

FITNESS

Airdyne Elizabeth
21-15-9:

Airdyne Calories
Power Clean
Ring Dip (modified)

(P: 135#/95#, C: 155#/105#)

11:44

12/2/14

STRENGTH


Enhancement, Peroformance & Competition:
A.) E&P: 3 x 8 @ 75% of 5RM,
135x8x3

B.) Max Handstand Hold
~30 sec


FITNESS

3 Rounds:

45 seconds Max Wall Balls
15 seconds Rest
45 seconds Max Ball Slams
15 seconds Rest
45 seconds Lateral Plyo Jumps
15 seconds Rest
45 seconds Toes to Bar or Ab Wheel
15 seconds Rest

14lb WB, 30lb SB, TTB, 16" box

230

12-1-14

STRENGTH


Enhancement:
A.) Deadlift 5 x5 - 135/165/195/195/195

B.) Strict Pull Ups 5 sets x Max BW
5/8/5/4

After each set: 5 Broad Jumps for max distance
Rest 3 minutes

Longest - 3" short of two mats

FITNESS

Three Couplets
7 minute time cap on each, for total time:

35LB DB

4 Rounds for Time: 10 DB Hang Power Cleans, 10 Burpees

4 Rounds for Time: 10 Dumbbell Thrusters, 10 Dumbbell Plank Row
(DNF 3 rounds only)

4 Rounds for Time: 10 Dumbbell Power Snatch from the Ground, 10 Single Arm DB Push Press

Time 19:41 - missed the time cap on second round and went 9:40 instead of 7:00 time cap. Real time was more like 17:00