Thursday, February 6, 2014

strength

paul, payton:
warm up 10:00

 

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3×5 bench press @ light weight
5×5 bench press @ 70% of max
6×4 bench press @ 75% of max
3×5 dead lifts @ 135#

rest some

 

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ladder from 1-10 of…
bent over row @ 95#
push press @ 95#
pull-up
push-up
*in between each step of the ladder complete x3 dead lifts @ 1.5x bodyweight

cooldown 10:00

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Wednesday, February 5, 2014

conditioning

max:
warm up 10:00

 

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b-boy power.

 

5×5 push press @ 75#
3 x 1 handstand focusing on form and duration
5×3 push press @ 95#
3 x 1 handstand – during each handstand touch one shoulder 4 total times
5×3 push-up – arms to the side
5×3 push-up – arms to the front
5×3 push press @ 115#
10×5 push-up – one foot to the side
8×5 knees to elbows

cooldown 10:00

 

stuart, jon:
warm up 10:00

 

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knees in them elbows.

 

2 x 1-6 pull-up ladders

push-up ladder 13-3 increments of 1
*in between each step complete 5 ball slams @ 30# ball

5 rounds…
15 yards lunges @ rack position w/heavy ball
+ 8 knees to elbows

x100 crunches

cooldown 10:00

 

casey, mike, wyatt, adrian, nate:
warm up 10:00

 

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casey.

 

complete every :30 for 5:00…
x5 moderate push press @ barbell 65-95#

rest 2:00

complete every :30 for 5:00…
x5 box jumps @ 24″-36″

rest 2:00

complete every :30 for 5:00…
x3 heavy push press @ barbell 75-135#
x3 explosive burpee

rest 5:00

50-40-30-20-10 wall ball tosses @ 10-16#
*in between each step of the ladder complete 15 push-ups. no one can move on to the next step of the ladder until everyone has completed the full set of wall ball tosses and the 15 push-ups, which means that someone could complete many more push-ups than the original 15 push-ups. sometimes being accountable to others creates a larger drive to work harder.

cooldown 10:00

 

dale:
warm up 10:00

 

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its never too late to get started. 62 and still learning.

 

3×5 shoulder dislocates

1-4 pull-up ladder
1-5 pull-up ladder

3×5 squats
3×5 back squats @ 45#
3×5 back squats @ 75#
3×5 back squats @ 90#
5×5 bent over row @ 45#
3×8 single arm bent over row @ 25# dumbbell
3×6 single arm bent over row @ 35# dumbbell
3×15 bench press @ 25# dumbbells
3×10 shoulder press @ 15# dumbbells

cooldown 5:00 ski

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Tuesday, February 4, 2014

strength

dante, mike, oleg, sabreena, nate, ben:
warm up 10:00

 

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3×5 back squats @ light weight
3×5 wall squats

5×5 back squats progressing in weight each round to a heavy 5 rep effort:
dante – 275 x5 pr
mike – 315 x5 pr
oleg – 265 x5
sabreena – 105 x5 pr
nate – 245 x5 pr
ben – 215 x5 pr

rest a bit…

back squat + pull-up ladder from 1-10
*back squats completed @ 60% of today’s 5 rep effort

rest a bit

5×5 heavy bent over row @ barbell

cooldown 10:00

 

payton, paul:
warm up 5:00

 

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3×5 back squat @ 135#

8 rounds with no rest…
x8 back squat @ 50% of back squat max
x8 knees to elbows

rest 5:00

8 rounds with no rest…
x8 bench press @ 50% of max bench press
x8 weighted burpees @ 30# dumbbells

cooldown 10:00

 

jake:
warm up 10:00

 

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2 x 2-10 pullup ladders (by 2′s)

3×5 dead lifts @ bodyweight

dead lift + box jump ladder from 10-0
*dead lifts @ 185#
*box jumps @ 24″

5×12 bench press @ 30# dumbbells

cooldown 10:00

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Monday, January 13, 2014

conditioning/strength

stuart, josh, jon, dan:
warm up 10:00

 

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3 x 1:00 plank/:15 rest

3×30 russian twists @ 25-35# plate

3×20 parter ball toss/sit-up

ladder from 20-2 (increments of 2) of goblet squats @ 30-45#
*in between each step of the ladder complete 3 weighted burpees @ 15-40# dbs

5×10 knees to elbows

 

tony:
warm up 10:00

 

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3×5 front squats @ 115#
3×5 front squats @ 165#
x5 front squats @ 185#
x5 front squats @ 205#
x4 front squats @ 215#
2×15 front squats @ 125#
2×20 bench press @ 40# dbs

cooldown – discussion about how strength training brings on a new identity; part of that identity is understanding that breathing during big sets of any power lift is absolutely required. without oxygen the brain shuts off. welcome to the world of strength training tony.

 

payton, paul:
warm up 10:00

 

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3×5 back squats @ 70% of bodyweight
3×8 back squats @ bodyweight

work up to heavy bench press:
payton: 225#
paul: 205

5 rounds with no rest…
x8 bench press @ 50% of heavy bench press
x8 rack hold step-ups @ 44# kbs + 18″ box

cooldown 10:00

 

oleg:
warm up 10:00

 

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3×5 front squats @ 115#
3×3 front squats @ 165#
6×3 front squats @ 195#
5×5 bent over row @ 115#
5×2 bent over row @ 145#
5×1 bent over row @ 175#
3×15 pull-ups

cooldown 10:00

steve:
warm up 10:00 ski @ 2:08/500m

10:00 ski @ 2:00/500m
full recovery
10:00 ski @ 1:57.5/500m
full recovery
10:00 ski @ 1:55/500m

cooldown 10:00

 

sean:
warm up 7:00

5×5 back squats @ 135#
5×3 back squats @ 185#
7×2 back squats @ 215-275#
2×15 back squats @ 135#
3×5 step-ups @ 95# in front rack
3×5 reverse lunges @ 95# in front rack

cooldown 10:00

 

mike:
warm up 10:00

2×5 back squats @ 135#
2×3 back squats @ 185#
2×2 back squats @ 225#
5×5 back squats @ 245-275#
5×5 bent over row @ 115#
5×3 bent over row @ 135-175#
1×40 pull-ups

cooldown: push-ups

 

melissa:
warm up 10:00

2×5 back squats @ 95#
3×3 back squats @ 125#
3×3 back squats @ 135#
6×1 back squats @ 155#
5×3 back squats @ 140#
5×5 back squats @ 125#
3×5 bench press @ 65#
5×3 bench press @ 85#
5×1 bench press @ 105#
3×1 bench press @ 115#
10×4 dips

cooldown 10:00

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Wednesday, January 1, 2014

conditioning

ben, mike:
warm up 10:00

 

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grinding in the new year.

 

x100 of the following…
dead lifts
box jumps
push-ups
pull-ups
squats
ball slams
wall ball tosses
head cutters
kb swings
push press
ben – 135# dl, 24″ bj, 44# squat, 20# slam, 16# toss, 35# cutter, 44# swing, 25# press
mike – 165# dl, 24″ bj, 115# bench, 115# front squat, 25# slam, 20# toss, 35# cutter, 53# swing, 30# press

cooldown 10:00

 

payton, dante:
warm up 10:00

 

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payton brought in the new year with a bang.

 

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x56 of the following @ bodyweight…
front squats
bench press
back squats
pull-ups
dead lifts
dips

followed up with 214 lunges @ 45# dbs in the farmer carry

cooldown: confusion.

 

jessie, becca:
warm up 10:00

214 squats
112 box jumps
112 push-ups
214 lunges

2:14 plank
rest some
2:14 plank

cooldown 10:00

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