12.18.19

 “Already know you that which you need.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Fitness

1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.

*compare to 08.05.19

 AMRAP in 8 min of:

-20 wall ball #20m #14f

-15 hand release pushups

-10 med ball lunges (each leg) #20m #14f

Performance & Sport

1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.

*compare to 08.05.19

 AMRAP in 8 min. of:

-20 wall ball #20m #14f

-15 hand stand pushups

-10 cal row/bike/ski/run

post rounds and reps to comments

08.05.19

 “The bench press is a tool for a strength coach, just like a brush for a painter. Some will pickup a brush a broad stroke a wall eggshell white, while others will create a masterpiece. It’s not the movement that lacks value, it’s that there’s a lack in understanding.”-Luke Summers.

Fitness

1.bench work to a 1RM in 18 min.

*compare to 06.11.19

2.push press work to a 1RM in 15 min.

*compare to 01.19.19

for time:

-row 500m AFAP

*compare to 06.13.19

Performance & Sport

1.bench work to a 1RM in 18 min.

*compare to 06.11.19

2.push press work to a 1RM in 15 min.

*compare to 01.19.19

for time:

-40m/25f cal. on bike

*compare to 06.13.19

 

06.11.19

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”-Hershel Walker.

Fitness

1.bench find a 1RM in 18 min.*

*compare to 01.19.19

2.press find a 1RM in 12 min.*

*compare to 10.18.18

with a constantly running clock set for 15 min. perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps hand release pushups

-3 min. max reps cal. row/bike/ski

-3 min. max reps toes to bar

*compare to 01.15.19

Sport & Peformance

1.bench find a 1RM in 18 min.*

*compare to 01.19.19

2.press find a 1RM in 12 min.

with a constantly running clock for 15 min. perform:

-3 min. max cal. row

-3 min. max bar muscle ups

-3 min. max cal. bike

-3 min. max ring muscle ups

-3 min. max double unders

*compare to 01.15.19

post loads and reps to comments

RSCN4370

No escape in this workout.

 

 

01.19.19

“Physical fitness can neither be achieved by wishful thinking nor outright purchase.”-Joseph Pilates.

Fitness

1.bench work to a 1RM in 18 min.

*compare to 10.17.18

2.push press work to a 1RM in 15 min.

*compare to 10.16.18

18-12-6 reps for time of:

-power clean #115m #75f

-hand release pushups

*compare to 10.02.18

Sport & Performance

1.bench work to a 1RM in 18 min.

*compare to 10.16.18

2.push press work to a 1RM in 15 min.

*compare to 10.18.18

“JT”

21-15-9 reps for time of:

-handstand pushups

-ring dips

-hand release pushups

*compare to 03.30.18

fscn3325

Want to make sure your lifts go up next test week? Ask about our monthly Supplemental Powerlifting Program

 

10.17.18

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”-Arnold Schwarzenegger.

Fitness

1.bench work to a 1RM in 15 min.

*compare to 08.29.18

2.deadlift work to a 2RM in 18 min.

*compare to 08.28.18

for time:

-20 alternating hand dumbbell power snatch (you pick the weight)

-20 burpees

-20 alternating hand dumbbell power snatch

Sport & Performance

1.snatch off blocks 1RM in 15 min.

2.clean off blocks 1RM in 18 min.

*compare both to 08.30.18

for time:

-row 3k

FSCN2785

May your 5 x 5 sets pay off today.

10.16.18

“The game of lifting isn’t an 8 week pursuit.  It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit.  If you understand this, then progressing slowly isn’t a big deal.  In fact, this can be a huge weight lifted off your back.  Now you can focus on getting those 5 extra pounds rather than 50.”-Jim Wendler.

Fitness

1.power clean 1RM in 15 min.*

*compare to 08.30.18

2.push press 1RM in 15 min.*

*compare to 08.29.18

for time:

-500m row AFAP

*compare to 08.28.18

Sport & Performance

1.bench work to a 1RM in 15 min.*

*compare to 08.29.18

2.deadlift work to a 2RM in 18 min.*

*compare to 08.28.18

for time:

-50 cal. bike AFAP

*compare to 08.28.18

img_0291

Pull big like Justin.

08.29.18

“Why do we climb the mountain? Because it is there.”-George Mallory.

Sport & Performance

1.bench 1RM in 18 min.

*compare to 10.09.17

2.push press 1RM in 15 min.

*compare to 07.06.18

for time:

-row 500m AFAP

Fitness

1.bench 1RM in 18 min.

*compare to 10.09.17

2.push press 1RM in 15 min.

*compare to 07.06.18

for time:

-30 cal. AFAP

post loads and times to comments

img_0401

Time to bench big.