Tuesday 121515

HOUSTON, TX - NOVEMBER 22: Clarence Cummings Jr. of the United States competes in the men's 69kg weight class during the 2015 International Weightlifting Federation World Championships at the George R. Brown Convention Center on November 22, 2015 in Houston, Texas. (Photo by Scott Halleran/Getty Images)
HOUSTON, TX – NOVEMBER 22: Clarence Cummings Jr. of the United States competes in the men’s 69kg weight class during the 2015 International Weightlifting Federation World Championships at the George R. Brown Convention Center on November 22, 2015 in Houston, Texas. (Photo by Scott Halleran/Getty Images)

I was absolutely floored to see the weight this kid professional athlete puts up, C.J. Cummings. Featured Athlete on USA Weightlifting… teamusa.org.  Headlines read “15-Year-Old Weightlifting Prodigy CJ Cummings Is Youngest At World Championships” Click to read more.

BBGYMNASTICS:
Clean & Jerk: 2X1@70%, 2X1@75%, 2X2+1@80%, 2X1@90%, 2X2+1@80%, 1X1@85%, 1X1@90%
*Keep rest under 2 minutes

STRENGTH:
Deadlift: 5×3 @85%
*All sets exactly 85%.. for all same weight. Keep rest under 3 minutes.

METCON A:
10 min AMRAP:
5 Push Press (175/115) *must start on ground
15 burpees to plate
200m Run

INTERVAL WORK:
For Time:
15 Toes to Bar
25 HSPU
Rest 2:00
20 Toes to Bar
20 HSPU
Rest 2:00
25 Toes to Bar
15 HSPU

ENDURANCE WORK:
ASSAULT BIKE
1 mile x 3
*Rest 1:1

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Tuesday 11102015

mitch snatch2
We all have dreams. But in order to make dream come into reality, it takes an awful lot of determination, dedication, self-discipline and effort – Jesse Owens

BBGYMNASTICS:
2 Cleans + 1 Jerk – 8x – @80-85%

STRENGTH:
Deadlifts – 3×5 – 80%

METCON:
5 Rounds OF:
10 HSPU
20 GHD Sit-ups
30 Jumping Squats

ENDURANCE WORK:
4 rounds of:
2:00 to complete…
400M Run
ME MU in the remainder of the 2:00
*Rest 1 minute

GYMNASTICS WORK:
3 minute Max effort rope climbs
*1 minute rest
2 minute Max effort rope climbs
*45 second rest
1 minute Max effort rope climbs
*Score total climbs

Monday 05182015

It was absolutely crazy watching these beast go at it this weekend at the “NLI Classic”. You all did amazing! Incredibly proud of all of you! Anthony Ramirez taking 2nd place in the U18 division.

A) Warm up:
5 minute EMOM of:
7 presses (75/45#)
5 minute EMOM of:
6 wall balls
4 Burpees

B) BB Gymnastics:
1) 5 x 2 Hi-Hang Snatch – AHAP
2) 5 X 2 3-Stop Snatch Pulls – AHAP – *3 sec Hold at bottom of knee, top of knee and at hips before pull

C) Met-Con:
“Randy” for time:
75 Snatches (75/45#)

D) Interval Work:
4 Rounds of:
500m Row
21 Thrusters (45#)
7 Burpee Pull ups
*Rest 1:1 between rounds

E) Gymnastics Work:
12 Minute EMOM of:
3 UB Muscle Ups

Wednesday 04292015

I had the pleasure of spending the day at JUGGERNAUT training facility.
The highlight of the day was being able to learn and work with these great athletes. Thanks for the knowledge.
with – Anthony Pomponio & Colin Burns

IMG_20150419_131813580            _20150421_162855

A) BB Gymnastics:
1) 5 x 1 – 1 Clean + 1 low-hang clean + 1 Jerk – AHAP
*Notes: complete complex without dropping the bar. NO MISSES.

2a) 5 x 3 – Clean First Pulls w/ 3 count pause at the knee – AHAP
2b) 5 x 3 – 1¼ Front Squats – AHAP

B) Met-Con:
“Nutts” for time (33 minute time cap)
10 Handstand Push-ups
15 Deadlifts, 250/185#
25 Box Jumps, 30″/24″
50 Pull-ups
100 Wall-Ball Shots, 20/14#
200 Double-Unders
400m Run with a 45/25# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

C) Interval:
5 rounds of:
15 Calorie Bike
10 Burpees
5 Squat Snatch (115/75)
Rest 1:1 between rounds

D) Extra:
5 minutes to complete:
1 minute of 1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

E) Accessories:
1a) 3 x 8 GH Raise
1b) 3 x 15 Reverse Hypers