You are here: Home / Blog

STRONGMAN: Mar 17-23, 2014.

March 16, 2014 by ·

  MON March 17/14 – wk 3of3 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 […]

OLY: March 17-23, 2014.

March 16, 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 […]

MOBILITY: March 17-23, 2014.

March 16, 2014 by ·

MON March 17/14 FOCUS – Thoracic Spine/ Front rack TUES March 18/14 FOCUS – Superficial front line WED March 19/14 FOCUS – Chest/Arms/Wrists- Anterior and lateral shoulder, delts, chest, biceps, forearms and wrists THURS March 20/14 FOCUS – 4 corners of the hips  FRI March 21/14 FOCUS – Superficial back line

GYMN: March 17-23, 2014.

March 16, 2014 by ·

  TUES March 18/14 Wk 1of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]

POWER: March 17-23, 2014.

March 16, 2014 by ·

  MON March 17/14 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 @ 75% B. Bench press 6×6 @75% C. Deadlift 6×5 @ 75% TUES March 18/14 REST DAY […]