Monthly Archives: September 2010

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1:

Press 4 x 5 ACROSS – add 2.5-5lb more than last time – rest 3mins

Part 2:

• 6 Tabata Intervals of Thrusters @ 45% 1RM Push Press or 65% 1RM Press or 70% 5RM Press
• rest 30sec, then

• 6 Tabata Intervals of Kipping Pull-ups
• rest 30sec, then

• 8 Tabata Intervals of Wall Ball

Score your total reps for each set of Tabata Intervals

*Compare to August 27, 2010

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1:
A1. Split Squat, 4 x 8-10, rest 60 sec
A2. Chin Ups, 4 x 6-8, rest 60sec

Part 2:

Complete for Time:

• 400m Run
• 40 Double Unders
• 30 Kettlebell Swings
• 20 Box Jumps
• 10 Toes-to-Bar
• 400m Run

*Compare to August 26, 2010

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1:
10-12 mins of Gymnastic skills – Handstand and Ring Work.

• Tripod/Frogstand and Handstand Holds/Handstand Push Ups
• Knee to Elbow/Ring inverts/Skin the Cats/Tucked Lever holds.

Part 2:
3 Rounds For Time:

• 10 Dumbbell Muscle Snatch/side
• 100m Run

Rest 1 min…then:

3 Rounds For Time:

• 10 Wall Ball
• 100m Run

*compare to August 25, 2010

After Party:
2 x max side plank hold/side – rest 45 sec./side

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1
NEW Q’s: Press 3×5 sets across – add 2.5-5# from last time – rest 3mins
Intermediate: Press 3RM – rest 3mins

Part 2
Establish max # strict chin-ups, then use 50% of the reps for each set of the workout.
Establish max # strict dips, the use 50% of the reps for each set of the workout.

Then, 6 Rounds:
50% max chins unbroken, or best effort
50% max dips unbroken, or best effort
rest 60sec

Part 3
Pick your Poison
3 Rounds:
- 1 min AMRAP burpees
- Rest 30 seconds
OR
3 Rounds:
- 1 min AMRAP double unders
- 30 sec AMRAP burpees

*Compare to August 24, 2010

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1:

NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time – Rest 3 mins
VETERAN Q’s: Back Squat 4 x 6-8 – Rest 2.5 mins

Part 2:

3 Rounds for Time:

• 16 Overhead Squat @ 50% 1RM or 60% 5RM
• 16 Box Jumps
• 16 Pull ups

*Compare to August 23 (use same weights)

Part 3:
Did you do your remedial homework last week?  Get it done by Wednesday!  Ask your coach.

Weekly Warm-up
2 Rounds of:

• 2-5 Cast Wall Walks
• 2-5 Skin the Cats
• 10-15 Wall Squats at slow tempo
• 15 Wall Arm Slides

Part 1
NEW Q’s:  Split Squats 3 x 8-12/side [3010] – rest 45 secs/side
VETERAN Q’s: Hang Power Clean 12 x 2  – rest 1 min

Part 2

10 Rounds for Time:

• 50m Sled Sprints
• 10 Controlled (no kipping) Toe to Bar (or progression)
• Max Handstand Push-ups/4 controlled negatives aiming for 10sec lowering each rep/max ring dips

Hey guys, it’s Peter here again, hijacking the daily post!

If you were around last week (and if you weren’t you’d better have a good reason!), you know we did some testing. One of the things we examined was the structural balance of your shoulder. The shoulder has lots of small stabilizing muscles and several big muscles that do all the work. If the relative strength of these different muscles are optimal you are said to have achieved good structural balance. And who doesn’t want good balance right!?

Sadly though, all too often, the small stabilizing muscles are too weak – a fact confirmed by our testing last week! If they are not strong enough relative to the shoulder’s prime movers, there are two negative consequences. First, you are increasing your risk of shoulder injury and pain. Second, you could be seriously limiting your performance. Often times strength plateaus can be attributed to weak structural balance. Ummm…we know you all wanna be strong motha’s…so let’s get on this.

Your Mission
Over the next 6 weeks our goal is for everyone to achieve a minimum standard on their 8 repetition max for the trap-3 raise and for the dumbbell external rotation exercise.

For women, we are aiming for 10lbs for both lifts. For men we are aiming for 15lbs on both exercises. These are the minimum standards we’re looking for everybody to achieve.

For those of you who are quite strong, you’ll want to match your external rotation and trap-3 8RMs to about 14% of your best barbell press. That means if you can press 150lbs, you should be able to perform a trap-3 lift for 8 reps (all at a strict 4010 tempo) with 21lbs.

Help us…help you!

So here’s how it’s going to go down! Next time you’re in the gym you MUST pick up your homework sheet! Next, you will need to find 5-10 minutes, 4 times per week, to work on your homework. Just like back in the day! You can stick around after class or do them at home if you have dumbbells.

So kids, school’s in and your about to get learned!  And earn yourself some hella balanced shoulders!

Weekly Warm-up
2 Rounds of:

• 2-5 Cast Wall Walks
• 2-5 Skin the Cats
• 10-15 Wall Squats at slow tempo
• 15 Wall Arm Slides

Have you Done Your Homework this Week!
At some point this week, pair up and find Max GHD Hip Extension Hold – face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”.
http://www.apunts.org/ficheros/images/278/278v42n155/grande/278v42n155-13112538fig01.jpg

Part 1:
A1:  Dumbbell Press 5 x 8-12  – rest 60 secs
A2:  Strict Chin Ups 5 x max at strict [3010] tempo – rest 90sec

Part 2
Complete for time:

• 100 Kettlebell Swings
• 50 Push-ups
• 50 Ring Rows

*Partition any way you like
*15min cut-off

Weekly Warm-up
2 Rounds of:

• 2-5 Cast Wall Walks
• 2-5 Skin the Cats
• 10-15 Wall Squats at slow tempo
• 15 Wall Arm Slides

Your Homework this Week!
At some point this week, pair up and find Max GHD Hip Extension Hold – face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”.
http://www.apunts.org/ficheros/images/278/278v42n155/grande/278v42n155-13112538fig01.jpg

Part 1:

NEW Q’s: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 3 mins
VETERAN Q’s: Deadlift 3RM

Part 2:
Max Reps of:

• 60 sec max Kettlebell Swings
• 60 sec rest
• 60 sec max Thrusters
• 60 sec rest
• 60 sec max Pull-ups
• 60sec rest
• 60 sec max Burpees
• 60 sec rest
• 60 sec max Double Unders

Score=total reps

Part 3:
Hip Stability Assessment
Trendelenburg Test: Hold for 10 seconds, perform ¼ squat
Hip Extension Test: Hold for 10 seconds each side.

Weekly Warm-up
2 Rounds of:

• 2-5 Cast Wall Walks
• 2-5 Skin the Cats
• 10-15 Wall Squats at slow tempo
• 15 Wall Arm Slides

Your Homework this Week!
At some point this week, pair up and find Max GHD Hip Extension Hold – face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”.
http://www.apunts.org/ficheros/images/278/278v42n155/grande/278v42n155-13112538fig01.jpg

Part 1:
Overhead Squat 3 x 6-8

Part 2:

5 Rounds for Time:

• 30 wall ball
• 200m run
• accumulate 20 seconds of L-sit hold

rest 2mins

*20 min cut off

Part 1
Push Press 1RM

Part 2
B1. Chins – 6 x 50% of max chins
B2. Dips – 6 x 50% of max dips
Rest between sets: 60sec

Part 3
4 mins, max rounds of:

• 6 DB Thrusters
• 8 box jumps