Wednesday 11112015

veterans photo

To our veterans and active duty members of the military… Thank you for your service and sacrifice. Just know, we are thinking of you on this Veteran’s Day, and every other day.

BBGYMNASTICS:
Snatch Pull (to hips) + Snatch: 2×2@75% 2×2@80%, 2×2@85%, 1×1@90%

STRENGTH:
Back Squat – 8×3 @75%
*control on the way down and speed on the way up. Stay tight thru movement. Breath.

CONDITIONING:
‘Three Wise Men Tribute’
“Jeremy Wise”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (185/125)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben Wise”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (185/125)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau Wise”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14)
*To learn more about Three Wise Men Tribute click here

PAIN WOD:
12 minute AMRAP of:
10 Double Unders
1 Thruster (155/105)
20 Double Unders
2 Thrusters (155/105)
30 Double Unders
3 Thrusters (155/105)
40 Double Unders
4 Thrusters (155/105)
50 Double Unders
5 Thrusters (155/105)
etc…

ENDURANCE WORK:
8 Rounds of:
Max calories on rower in 45 seconds
Rest 45 seconds

Advertisements

Friday 09042015

BB Gymnastics:
4 Sets of the IGT Press Complex: 2 Strict Press, 4 Push Press, 6 Push Jerk
*Remember, This week is our deload week. Begin at 75% of your strict press. Add 10% of that number to the bar for the push press, and then add the same amount of weight again for the push jerk. Ideally you have people around you who can add the weight for you while it is racked, or you have jerk blocks and you can quickly do it yourself. No resting during sets.

Strength:
Deadlift – 5@60%, 5@65%, 5@70%

Met-Con:
10 minute AMRAP of:
100M Run
5 Deadlift (285/155)
7 Pull Ups
9 KB Swings (70/44)
-Rest 3 minutes then-
7 minute AMRAP of: (same work)
5 Deadlift (285/155)
7 Pull Ups
9 KB Swings (70/44)

Pain WoD: (Wodapalooza WoD #7)
For Time:
10 Thrusters (155/105)
20 Toes to Bar
10 Power Snatches (155/105)
10 6″ Def. HSPU
100 Double Unders
10 6″ Def. HSPU
10 Power Snatches (155/105)
20 Toes to Bar
10 Thrusters (155/105)

Endurance:
5x500m Row
*All sets performed at about 80%. Rest 30 seconds between rounds.

Friday 08282015

Knowledge is power!

Sled-Training-Neal-Maddox-582x319

Sleds are a great tool for building work capacity, muscular endurance, acceleration, strength, and recovery and all around awesomeness!

I think it’s sad I hardly see anyone dragging a sled or pushing a prowler. Next to a squat rack and a barbell, I would say the sled is one of the top essential pieces of strength and conditioning equipment for any lifter. Since I began Sled work I’ve seen the biggest gain in strength ever. Not only in myself but the IronWarriors as well. Give it a Go!

-Coach Mitch

BB Gymnastics: Compare to 8/21/15
1. 3×3 – Snatch from Blocks @ Top of knee – AHAP
2. 3×3 – Clean & Jerk from Blocks @ Top of knee – AHAP
*Note: For 1 & 2, reps do not need to be touch and go; however, re-grip should happen immediately.

Strength:
Sumo Deadlift: 5@60%, 5@65%, 5@70%

Met-Con:
12 min AMRAP of:
6 sumo Deadlift (155/115)
12 Goblet Squats (70/44)
12 Kb Snatches (70/44) (complete However)
20 Waiter Carry KB Lunges (10L/10R) (70/44)

Sled Work:
4 Rounds
100′ Sled pull – Forward Facing – Medium Weight
*Rest 1:30 minutes between pulls

Pain WoD:
‘Kelly’
5 Rounds
400m Run
30 Box jump (24/20)
30 Wall ball shots (20/14)

Tuesday 08252015

its coming
Working on Cycles to prep for upcoming events. Cycle 1 will focus on the Wodapalooza which qualifiers begin for Individuals on 10/1. Team qualifiers on 10/29. See me for more information if you are interested. Cycle 2 will follow focusing on Games Open for 2016. Be ready to go on Monday 8/31. If you’ve got friends and training partners wondering when a good time to start is, you now have the perfect answer.

BB Gymnastics:
1) Establish a 1RM 2 Clean First Pull (to the knees) & 1 Clean & Jerk
2) 3×1 – 2 Clean First Pull & 1 Clean & Jerk @ 80% of 1RM from #1

Conditioning:
8 minute AMRAP of:
16 Pull ups
8 Bar Facing Burpees
8 Clean & Jerk @ 185/115

Pain WoD:
4 Rounds
3 Rope climb
7 Heavy Stone Cleans (over shoulder)
12 Toes to Bar (go for UB)

Sled Work:
8 Rounds
50m Sled push – Light weight sprint
*Rest 1 minute

Tuesday 08112015

BB Gymnastics:
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 – 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1

Strength:
1a) 5X3 Snatch High Pulls – AHAP (heavier than last week)
1b) 5X6 Pendlay Row – AHAP

Met-Con:
7 Rounds of:
21 Calorie Row
7 Toes to Bar
5 Power Clean (165/125)
3 Front Squats (165/125)

Pain WoD:
3 Rounds of:
50 Double Unders
25 GHD Sit Ups
30 Pull ups
15 Burpees
10 Squat Snatch (135/95)

Endurance:
6 Rounds of:
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- one minute (100 meters, not feet)