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Competition

August 20, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) B. Every 2 minutes, for 20 minutes (10 sets): Clean x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98 C. Every minute, on the minute, for 30 minutes: Minute 1 – 20 Jumping Lunges with Barbell (75/55) Minute 2 – 15 Unbroken Wall Ball Shots (30/20

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August 19, 2014 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning) Rest 90 seconds Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (all sets must exceed loads used on August 5, 2014) Rest 90 seconds B. Bench Press *Set 1 – 5 reps @ 60% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 3

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August 18, 2014 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep (building over the course of the 5 sets to a heavy single) immediately followed by… Every two minutes, for 10 minutes (5 sets): Power Snatch x 1 rep (building over the course of the 5 sets to a heavy single) immediately followed by… Every two minutes, for 10 minutes (5 sets): Snatch x 1 rep (building over the course of the 5 sets to a heavy single) B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set

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August 17, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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August 16, 2014 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds B. Take 10-15 minutes to build to a heavy-ish Clean, and then… C. Every 3 minutes, for 24 minutes (8 sets): Run 400 Meters 10 Box Jump-Overs (30″/24″) 1 Clean (Power or Full) Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 +

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August 15, 2014 – Competition

Workout of the Day A. Every two minutes, for 16 minutes (8 sets): Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) Rest 2 minutes Build over the course of the 8 sets. B. Every 3 minutes, for 18 minutes (6 sets): Back Squat *Set 1 – 4 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 2 reps @ 90% *Set 6 – 2 reps @ 90% C. Five rounds for

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August 14, 2014 – Competition

Active Recovery Day A. Ten sets of: Swim 25 meters @ 50-60% effort Swim 75 meters @ 75-85% effort Rest 60 seconds B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in

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August 13, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean Drop after each clean and reset into a good position for the next rep. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95% C. Every minute, on the minute, for 30 minutes: Minute 1 – 15 Heavy Russian Kettlebell Swings (use the

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August 12, 2014 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week) Rest 90 seconds L-Seated Legless Rope Climb (accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times) Rest 90 seconds B. Bench Press *Set 1 – 5 reps @

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August 11, 2014 – Competition

Workout of the Day **Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress. A. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let

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