Thursday Training

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Thursday Training

A.
Competing Tomorrow Strength
Olympic Lifting Skill Work, light
Or just hang out and shmooze

Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 3 KBS OTM x 7 min (heavy)

B.
Conditioning
5 Rounds, not for time
3-5 OHS light (sub KB Front Squats)
30-50 Singles

5 Rounds, not for time
5-8 Wallballs
5-8 Burpee Box Jump (step up)

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 rounds, not for time
10 BL Burpee
10 Step Ups (box Jumps)

Charlie Murphy’s story about Prince in ‘Chappelle’s Show’ just got a lot more¬†plausible

Wednesday Training

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Wednesday Training
Week 3

A.
Beginner Strength
DB Snatch 5 sets of 2 reps per side (heavy)
rest 1-2 minute between sets

Beginner Accessory
DB Hang Squat Clean 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
2 Power Snatch OTM x 7 minutes (weight based on skill)

Advanced Accessory
Hang Squat Clean 3×5 (light)
rest 1 minute between sets

B.
Conditioning
3-5 Rounds, NFT
1 Minute Row (Start Slow, End Fast)
1 Minute Jump Rope (DU or Singles)

C.
Extra Credit
Wallballs 3x 10-15

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
3-5 Rounds, NFT
20 Mountain Climbers
10 BL Burpees

Seeing beyond the illusion of knowledge

Tuesday Training

squat

Tuesday Training
Week 2

A.
Beginners Strength
Front Squat 5 sets of 2 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

Advanced Strength
2 Front Squats and 3 High Box Jumps OTM x 7 minutes

Advanced Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

B.
Red Conditioning
Not for time, but go fast
20-15-10
Wallballs
Pullups (cut pullups in half if needed)

Green Conditioning
Not for time, buy go fast
20-15-10
Wallballs
Jumping Pullups

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
5-7 Rounds, fast
10 Squats
10 DB 1 Arm Row per side (use book bag if needed)

 

Monday Training

kool aid cult awesome

 

Monday Training

A.
Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 5 KBS OTM x 7 min (heavy)

B.
Conditioning
3-5 Rounds, fast but NFT, rest between
7 Burpee Box Jump
7 Front Squats
7 Burpee Bar Hop

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 Rounds, fast, rest between
7 Burpees
14 Squats
7 Burpees

Banksy reveals 4 new works of art in Gaza

Fittest in Dansville Workout 1

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Fittest In Dansville
Workout 1

Regular Version
9 minutes, max rounds
15 Hanging Knee Raise (easier than K2C)
10 Deadlifts (85/55)
5 Ground to Overhead (85/55) (C&J or Snatch)

at the end of the 9 minutes,
you get 6 more minutes to establish

1 Rep Max Clean and Jerk

Scaled Version
9 minutes, max rounds
15 Toe Touch Situps
10 MB Over the Shoulder 25/15
5 DB Ground to overhead 30/20 (C&J or snatch)

at the end of the 9 minutes,
you get 6 more minutes to establish

1 Rep Max Clean and Jerk

 

 

Wednesday Training

die_hard_xlg (HS-MiaklyK's conflicted copy 2014-02-24)

 

Wednesday Training
Week 2

A.
Beginner Strength
Push Press 5 sets of 3 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
3 Push Press and 2 CTB Pullups OTM x 7 min (heavy)

B.
Conditioning
Judging Practice, partner up, rotate 5-8 Rounds
20 seconds Rowing
20 seconds Rest
20 seconds Jump Rope
20 seconds Rest

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
5-8 Rounds, fast
10 Mountain Climbers
10 Leg Lifts
10 Situps

Still Hate the Yankees: Gluten-free Teixeira craves 30 HRs, 100 RBIs

 

Tuesday Training

friday

Tuesday Training
Week 2

A.
Beginner Strength
DB Snatch 5 sets of 3 reps per side (heavy)
rest 1-2 minute between sets

Beginner Accessory
DB Clean and Jerk 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
3 Power Snatch OTM x 7 minutes (weight based on skill)

Advanced Accessory
Clean and Jerk “one timer” 3×5 (light)
rest 1 minute between sets

B.
Conditioning
Judging Practice!!
4-6 Rounds of the following, each for time

8 Burpees
8 Ring Rows
8 MB Lunges

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
5-8 Rounds, rest 1 minute between
8 Burpees
8 Lunges

Is Your Workout Worth the Risk?

 

Monday Training

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Monday Training
Week 2

THE FITTEST IN DANSVILLE STARTS FRIDAY!!!
I’ll be releasing “JP’s official guide to the Open” this afternoon. It will ease every ounce of anxiety you have…. Sweet relief. HA! It wouldn’t be as fun if it didn’t scare the shit out of you.

A.
Beginners Strength
Front Squat 5 sets of 3 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

Advanced Strength
3 Front Squats and 20 sec Double Unders OTM x 7 minutes

Advanced Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

B.
Conditioning
Judging practice, partner up
2-4-6-8-10-12-14-16… x 7 min
Wallballs
K2C (red T2B) (green MB K2C)

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
2-4-6-8-10-12-14-16…
Go up as high as possible in 7 Min
Squats
Situps

Grade 1 kids get standing desks in Saskatchewan town