Monthly Archives: December 2011
Friday – Training
Games Prep A. Snatch; 6 x 2 @ 80%, rest 2-4min B. OHS; 2-2-2-2-2, rest 90 sec Alternative Work A. Power Clean + Hang Power Clean + Hang Squat Clean; 5 x 1 @ 75%, rest 2-4min Accessory Work … Continue reading
Wednesday – Training
Today is a mobility/recovery/rest/skill day Recovery work A. Sled Walks 8 x 50m B. Glute-Ham Raise 4 x 6 C. Reverse Hyper Work 3 x 12 Skill Work Handstand Push Up 10 x 3 (to depth) The handstand push up … Continue reading
Tuesday – Training
Daily strength work and mobility. We will be increasing our gymnastic practice and skill work in the coming days so be on the lookout for that. 4RFT 300m Run 9 Squat Snatches (135/95) 3 Muscle Ups
Monday – Training (Games Prep)
Games Prep (Phase III/Week 1/Day1) Monday A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec C. Back Squats 65/8 x 4, rest 1-3 min … Continue reading
Saturday – Hard Nox/Living Healthy, Lifting Heavy Test
Phase I Phase I will start with a running clock and continue to let the clock run. A. 750m Row Phase II Starts at exactly the 7 minute mark begin to warm up for a 1RM Clean & Jerk, … Continue reading
Friday – Training & Motivation
“Iron Sharpens Iron” Training A. Power Snatch + Hang Power Snatch; 5 x 2 @ 75%, rest 2 min B. Snatch Pull + Hang Snatch Pullx2; 3 x 3 @ 90%; rest 60 sec C. Met Con AMRAP in 5:00 … Continue reading
Training – Remainder of the Week
Due to the traveling schedule and the oncoming holiday I will right down the necessities to complete by the end of the week. Back Squat 3 sets of 3 @ 80% Back Squat 3 sets of 3 @ 90% Halting … Continue reading
Monday – Training/Motivation
Living Healthy and Lifting Heavy Musings Believe in one person: yourself. Everything flows from that pool. Never be content where you are. Be anxious and hungry to get better, but remain humble in your pursuits. Pain is common in all … Continue reading
Friday – Training
(Phase 4/Week2/Day5) Today I want to talk about sacrifice…. Sacrifices must be made in all aspects of life, especially in the gym. I can not count the number of times athletes and clients have asked me, how to … Continue reading
Thursday – Training
(Phase 4/Week2/Day4) Workout #3 in the “Beat The Hard Nox Team” Series “Secret Buy In” ?????????????? AMRAP of 9 Toes To Bar 7 Back Squat (155/105) 5 Lateral Burpee Over Bar 3 Shoulder to Overhead (155/105) Time of AMRAP … Continue reading