Friday November 14, 2014

Posted by on Nov 13, 2014 in Blog |

Finish barbell work before going to dips. A. 5 Sets:  Stiff Leg Deadlift [A] x6 reps, 2020 [F] x8 reps, 2020 B. 5 Sets: Dips [A] x5 reps weighted if possible [F] x5 reps 31X1, use bands if needed. C. In 10 minutes, row 2k. With remaining time, perform max double unders/speed jumps/single unders. Note time on rower. Note # reps. D. 50x abs of choice. Kristin in mid-swing! News / Updates / Reminders: 1.  Open Gym Sunday the 16th for your post-Challenge lifting and run/row, from 10-12pm. 2.  Open Gym Next Monday night is extended for retesting from 7-8:30pm. 3.  Thanksgiving Holiday...

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Thursday November 13, 2014

Posted by on Nov 12, 2014 in Blog |

A.  Strict Chin Ups: 5 sets [A] 5 reps – weighted if possible [F] 5 Reps with 31A1 (3 count down, 1 second bottom, partner assisted up, 1 second top) Use a skinny band if you don’t want to try partner assisted. B.  “Tower of Power” – Back Squat Ladder 1 Minute of Work, rest 3 minutes between sets. 135/85# (1 point per rep) 185/115# (3 points per rep) 225/135# (7 points per rep) 185/115# (3 points per rep) 135/85# (1 point per rep) Other examples of loading below. Adjust the weight down from there, but keep similar...

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Wednesday November 12, 2014

Posted by on Nov 11, 2014 in Blog |

A. Snatch + OHS:  One set every 2 min for 10 min [A]  3x Hang Power Snatch + 3x Behind Neck Push Press + 3x OHS (Working up in weight – HPSn doesn’t have to be unbroken) [F]: Overhead Squat x5 reps B. 15 min AMRAP; Anaerobic repeats 6x Hang Power Snatch [A] 2/3-3/4 of A or 10x KB Swing [F] 6 Shuttle Sprint Lengths (north room) + 5 Broad Jumps Rest 60 seconds after each round. Jason.   Waiting patiently. Details coming soon!   Athlete Lab Holiday Bash:  Register HERE.  Join the gang in the Firehouse Room at the Happy Gnome in St. Paul on Friday, December 12th from 7-11pm!...

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Tuesday November 11, 2014

Posted by on Nov 10, 2014 in Blog |

A. 5 Sets, working up in weight. [A] Deadlift x5 + Hang Power Clean x3 [unbroken] [F] Deadlift x8, 2020 tempo B. Max Effort L-Sit – One attempt [A] Fully extended [F] Tuck Hold C. 12 min AMRAP 5x Deadlift [A] 225/155 [ADV] 275/185 [F] 185/123 10x Pull Ups [A] C2B [F] Jumping/banded pull ups 50x Double Unders/Speed Jumps [F] 100x Single Unders Reminders & Updates: 1.  Open Gym Next Monday night is extended for retesting from 7-8:30pm. 2.  Open Gym next Sunday the 16th for your post-Challenge lifting and run/row, from 10-12pm. 3.  Thanksgiving Holiday Schedule is updated in ZP....

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Monday November 10, 2014

Posted by on Nov 9, 2014 in Blog |

This is the last week of a 3 week cycle, plus prepping for the post-challenge lifts and run/row. A. Thruster:  Rest about 1 minute to 90 seconds as you work into your singles. [A] Find 1RM [F] 1x Front Squat + 1x Push Press If you are very new: Front Squat 5x reps at 31X1 tempo. B. 21-15-9, from the floor. Push Press [Athletic 60-67% of A] Back Squat [place barbell behind neck] Note: Your rep scheme will be 30-20-10, if you are new to class and need to manage lighter loading but still need to get the correct stimulus for this WOD. C.  4 Lengths (north room) resistance band bear crawl: ...

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Friday November 7, 2014

Posted by on Nov 6, 2014 in Blog |

Warm up + shoulder mobility & review Hang Power Snatch [A] Go for it. [F] Can work up in sets of 3, or to 1RM as technique/coaching dictates. Press –  Find 1RM  [F] Can work up to a 3 rep, if needed. 3 Rounds: 8 Man-makers to Thruster 10 Shuttle Sprints 12 Box Jumps (20/24) Tomorrow is the last day to submit coach evaluations – if you forgot to grab a form at the lab, go online and take five minutes to fill one...

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