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H&F: March 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top. WOD –  A. Press + push press 4 x 4-6 […]

OLY: Mar 10-16, 2014.

March 9, 2014 by ·

– This week we are starting our peak fro the end of March.  Many of you will be testing maxes this week or at least attempting 100% lifts, but your true test week will be next week when we test both lifts on separate days as we taper into the March 29th week for Western […]

POWER: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 72% B. Bench press 6×6 @72% C. Deadlift 6×5 @ 72% TUES March 11/14 REST DAY […]

MOBILITY: Mar 10-16, 2014.

March 9, 2014 by ·

MON March 10/14 FOCUS – Hips and Glutes TUES March 11/14 FOCUS – Thoracic Spine WED March 12/14 FOCUS – Squat mobility THURS March 13/14 FOCUS – Shoulder mobility FRI March 14/14 FOCUS – Hips/Ankle mobility

STRONGMAN: Mar 10-16, 2014.

March 9, 2014 by ·

  MON March 10/14 – wk 2of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 7×1 – build lightly B. Deadlift 6×2 – build to a heavy set of 2 […]

GYMN: Mar 10-16, 2014.

March 9, 2014 by ·

– this is a repeat of last week as you need to build off of your times and numbers from last week.  This will occur for 3 weeks and then we will adjust the program lightly.  I want everyone to see consistent improvement on skills and strength in the volume work and add accumulated practice […]

OLY: Mar 03-09, 2014.

March 2, 2014 by ·

  Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ Total (kg) 110 120 130 140 150 155 160 Qualification Totals for Class 1 Mens Weight Class 56 62 […]

GYMN: Mar 03-09, 2014.

March 2, 2014 by ·

  TUES March 04/14 Wk 1of3 A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set. B. 25 minute – EDT – maximal strength (3-5 reps) – Upper body push – Upper body pull C1. Hollow rocks […]

STRONGMAN: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 – wk 1of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 7×1 – build lightly to heavy set B. Deadlift 6×2 – build to a heavy […]

H&F: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top. WOD –  A. Complete; – 6-8 Thrusters @ a heavy […]