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072020-072420

July 19, 2020

 

 

Monday 072020

WARM-UP 
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down

Into…

2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold 
10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat prep session followed by your teaching… 

WORKOUT 
FOR TIME
100 DB Front Squats (50/35)|(35/20)

*Every minute including at 0:00, perform 5 Burpees

(Score is Time) 

FINISHER 
4 SETS FOR QUALITY
8/8 Single DB Around the Worlds
10 Slow Alt. Side Lunges
12 Slow Single DB Curls

(No Measure) 

Tuesday 072120

WARM-UP 
*Have barbells ready beforehand*

AMRAP x 4 MINUTES
10 Groiner + Twist
8 Cossack Squats
6 Burpee Broad Jump

Into…

3 SETS
5 Deadlifts
10 Elbow Punches
5 Front Squat 
5 Strict Press

-Rest :20 b/t Sets-

Following the Warm-Up, go into your teaching of the Power Clean and Jerk. 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex

1 Clean Deadlift
+
1 Power Clean & Jerk*

*Build past workout weight. Reset position after Clean DL, does not need to be connected

(Score is Weight) 

WORKOUT 
"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

**Last seen on 3/6/2020

(Score is Weight) 

Wednesday 072220

WARM-UP 
EMOM x 8 MINUTES
MIN 1 - :45 Ring Row (or DB Bent Over Row)
MIN 2 - :45 Alt Samson Lunge
MIN 3 - :45 Up-Down Step-Up
MIN 4 - :45 Hollow Rock 

SKILL 
EVERY 2:00 FOR 5 SETS...
2-4 Reps of Gymnastic Complex*
100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up

(No Measure) 

WORKOUT 
AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
75m Run

-Rest 1:00-

AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
50m Run

(Score is Rounds + Reps) 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00 Foam Roll Back and Lats

(No Measure) 

Thursday 072320

WORKOUT 
EMOM x 30 MINUTES
MIN 1 - :50 Max Cal Bike
MIN 2 - :50 Max Hand Release Push-Ups
MIN 3 - :50 Max Slam Ball Russian Twists (Athlete Choice)
MIN 4 - :50 Max Slam Balls
MIN 5 - Rest

(Score is Reps) 

Friday 072420

WARM-UP 
2:00 Bike/Row Increasing pace every :30

Into … 

3 ROUNDS
10 PVC Pass Thru + Toe Touch*
10 Bootstrappers
10/10 Moose Antlers

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe 

STRENGTH 
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG.

(Score is Weight) 

WORKOUT 
"ISABEL"

FOR TIME
30 Power Snatch (135/95)|(95/65)

*Last seen on 2/21/2020

(Score is Time) 

FINISHER 
FOR QUALITY
4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)

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