08.10.19

“If you don’t squat, you ain’t squat.”-Unknown.

Fitness

1.front squat 5RM in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 03.22.19

Performance & Sport

1.front squat 5RM in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 03.22.19

RSCN4995

Maggie roughhousing on the barbell.

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08.09.19

“The snatch, clean and jerk should be active movements from start to finish.  There should ever be a moment when things are simply happening; you have to make them happen at all times.”-Greg Everett.

Fitness

1.split jerk 1RM in 15 min.

*compare to 10.19.18

for time:

-400m run

-30 cal. row/bike/ski/run

-20 double unders

*compare to 10.19.18

Performance & Sport

1.split jerk 1RM in 15 min.

*compare to 10.19.18

for time:

-400m run

-30 burpees

-20 bar muscle ups

*compare to 10.19.18

post times to comments

FSCN4929

Age isn’t a deterrent to training, training is a deterrent to age.

08.08.19

“The deadlift also serves as a way to train the mind to do things that are hard.”-Mark Rippetoe.

Fitness

1.deadlift work to a 3RM in 18 min.

*compare to 3RM on 01.18.18 or 1RM on 06.15.19

for time:

-40 hand release pushups

-30 double unders

-20 wall ball #20m #14f

-10 pullups

Performance & Sport

1.deadlift work to a 3RM in 18 min.

*compare to 3RM on 01.18.18 or 1RM on 06.15.19

in as few sets as possible complete:

-100 kettlebell swings #53m #35f

post times to comments

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Just a swangin’.

08.07.19

“Any weight you make is better than any weight you miss.”-Greg Everett.

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 06.14.19

2.power clean work to a 1RM in 15 min.

*compare to 06.12.19

12-9-6 reps for time of:

-toes to bar

-cal. r/b/s/r

Performance & Sport

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

*compare to 06.14.19

2.clean & jerk work to a 1RM in 15 min.

*compare to 06.12.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

post loads and times or reps to comments

 

08.06.19

“The full squat is a perfectly natural position for the leg to occupy.  That’s why there is a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years.  Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the knees.”-Mark Rippetoe.

Fitness, Performance, & Sport

1.squat  50% x 5, 60% x 5, 70% x 4, 80% x 3 in 12 min. (all % off heaviest 3 done past 6 weeks)

-take up to 25 min. to find a 3RM squat

*compare to 10.15.18

post loads to comments

img_0402

Focus like Kylie.

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

 

06.15.19

“No matter how good you get you can always get better, and that’s the exciting part.”-Tiger Woods.

Fitness

1.deadlift 1RM in 20 min.

*compare to 01.17.19

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps toes to bar

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #115m #75f

**compare to 04.01.19

Performance & Sport

1.deadlift 1RM in 20 min.

*compare to 01.17.19

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps bar muscle ups

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #155m #105f

**compare to 04.01.19

post loads and total reps to comments

DSCN4377

Last day of test week! Pull big!