Author Archives: Chase

04.15.2014

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

Post sets/reps/loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development: Pistol Practice
Athletes should spend any additional time at the end of class working on their current level of progression with Pistols. This can mean weighted pistols, unweighted, assisted to boxes (or a target), and even the ninja roll to pistol movement. Have fun freaks!

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04.08.2014

Warm-up Drills
I. Row 3:00
II. 3 rounds of
7 x Deadlifts (Barbell)
7 x Power Cleans (Barbell)
7 x Front Squats (Barbell)
7 x Push Press (Barbell)
III. Mobility

Impact/Focus Training: Strict Press 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Strict Press 1-1-1-1-1

Post loads to comments.

“Beasts of Burden”
Complete 5 rounds for time
15-12-9-6-3 reps of x Tire Flip and Bound
10-8-6-4-2 reps of x Handstand Push-ups
10-8-6-4-2 reps of x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds.

Post times to comments.

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04.07.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Rope Climb
10 x KB Sumo Deadlift High Pulls (24/16kg)
10 x Wallballs (20/14lbs)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

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