Monday July 21, 2014

Posted by on Jul 20, 2014 in Blog |

This is a great way to break down the Oly Lifts.  For more advanced, you know how to take heavier loading and still work on skill/precision.  This should still be hard work for advanced athletes.  For others who are still putting the pieces together, it’s a great way to segment them. EMOM:  3 minutes HPC from Pockets x 4 EMOM: 3 minutes HPC from mid-thigh x 4 EMOM: 3 minutes Power Clean x 4 EMOM: 3 minutes Clean x 4 AMRAP: 10 minutes (not meant to be touch and go, semi-challenging loading) Clean (83/115)  (108/150)  (Or power clean + front squat) 1/1 Front Rack Lunge Push...

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Friday July 18, 2014

Posted by on Jul 17, 2014 in Blog |

Warm up Deadlift 20 Minutes moderate pace:  STRENGTH 3 Challenging DL (Fundamentals work in moderate loading, sets of 5) 3 Ring Pull-ups + 5 second flexed arm hang (Sub 5 switch grip strict pull-ups) 3/3 KB Thrusters (16/24kg) (20/28kg) Finisher:  100 Sit-ups See you at Lake Owasso on Sunday from 3-7!  Grillin’ time.  Bring a dish/meat and if you want something particular to guzzle, BYOB.  Everything else is supplied. Dana – the push-up made to look...

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Thursday July 17, 2014

Posted by on Jul 16, 2014 in Blog |

Review Power Snatch 9-6-3  (Not timed) Power Snatch (moderately heavy) Ring Inversions (no spotter, you must know how to do these) Sub: hanging scapular pull-up + L-raise or knee up. 8 Rounds: Rest 45 seconds in between 40 Double Unders 80m Shuttle Sprints    

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Wednesday July 16, 2014

Posted by on Jul 15, 2014 in Blog |

A.  Partner Row 5000m B.  For time: 2 Rounds: 400m Run 30 Overhead Barbell Lunges (53/75) (63/95) Lunges can be inside or outside. Note: Please park in the south or north lot as best you can, so we keep as much space in the lot clear.  Thank you! Don’t forget to head on over to Lake Owasso from 3-7pm this Sunday!  Bring a dish and your own meat to grill.  We’ll have supplies, grill, some non-alcholic beverages, etc.  BYOB if you want.  Please RSVP your attendance so we know what to expect.  Thank you! Reminder:  The gym will be closed Sat/Sun of August 2nd/3rd while we...

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Tuesday July 15, 2014

Posted by on Jul 14, 2014 in Blog |

Back Squat – Heavy 2, sets across 2-2-2-2-2-2 21-15-9 Back Squat (93/135)  (123/175) Burpee Pull-up Modification: Perform burpees first, then perform pull-ups Finisher: Weighted (plate on back) bear crawl down and back 120 feet (North room down and back) We all knew we really like Rx Bars. But now we have even MORE reason too! Waterproof! “Rx bars can survive the washer and dryer. Apparently I left one in my hoodie pocket when I did my camping laundry last night. It’s still completely sealed. I’m totally going to try it later.” – Toni...

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Monday June 14, 2014

Posted by on Jul 13, 2014 in Blog |

Push Press – 3 rep max (Fundamentals:  Find your 5 rep max) 3 Rounds: 3 minutes on 1 minute off. 5 Push Press (73/105) (93/135) 10 KB Swings (20/24) (24/32) Running clock, switch to new couplet after your first 3 rounds. 3 Rounds: 3 minutes on 1 minute off. 10 Deadlift (same bar) 10 Goblet Squat (same bell) Don’t forget we have our stand-up paddle boarding picnic at Lake Owasso this coming Sunday from 3-7.   All the paddle boarding spots are filled, but a bunch of people will be at the beach eating, hanging out and playing beach games!  We want to see you there!  Did you say...

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