admin

admin

The Name of the Game is Patience

As a coach who works with multiple clients on a daily basis, I have learned to listen and absorb what my clients communicate to me. I’ve come to notice that most people are in a perpetual state of wanting to lose weight. Whether it’s 5 pounds or 25 pounds, many of them are yo-yoing. Yo-yoing is a vicious cycle of gaining weight, losing weight, gaining weight, and so on.

For an industry that sees revenues of over $60 billion a year by selling various weight loss methods, through supplements, diets, or workouts, there is a huge disconnect between individual’s results and the promises sold.

 

 

From being in the trenches, I can testify many of these individuals are trying…really hard!! They are going to the gym consistently, they are eating healthy (for the most part) and they are following one of the many weight loss programs or methods. These consumers are not seeing the results promised. In turn, this causes them to lose motivation and fall back into old habits. They get in the mindset of “I am never going to look like the pictures in that magazine” or “I have bad genes, nothing is going to work!”.

The fitness industry has learnt to pray on these insecurities. They know most people are not happy with the way they look and are quick to try “the next best thing” on the market. So companies create and sell overpriced “magic” pills and special diets promising to burn fat and “amazing” transformations in 30 days knowing that the likelihood of individuals achieving their desired results is highly unlikely. This cycle keeps repeating over and over again leaving people discouraged and companies wallets even fatter.

 

Why am I writing this you may ask? I realize I may not be telling you anything new, but it might just be the reminder you need to re-focus your time and energy. The truth is, there is no magic supplement or quick fix diet. You need to stop trying to hack biology!

Health and fitness are a journey. First, you need to build good habits around eating and nutrition. Second, implement strength training in your weekly routine. You should get in the gym 2 to 3 times a week and follow a safe strength training program. Doing so will build lean muscle which will allow you to burn more calories throughout the day. My final advice is the most important one…patience! Don’t become a victim of another “quick fix”, patience is key day in and day out.

You need to come to an understanding you are not going to reach your goal in a day, or a week, or a month. That might hurt to hear, but I promise you astounding progress comes from astounding patience. You need to commit to working on yourself every day, and if and when the numbers on the scale do not go down, do not throw in the towel. Keep moving forward and stay patient. Remember your journey and remember that you 3 or 6 months ago would be jealous of where you are today. Celebrate your progress and surround yourself with people who want you to succeed.

When it comes to your goals with losing fat and looking good naked, build healthy habits around nutrition, strength train 2 to 3 times a week, and even when things do not go your way, do not stop. The most successful people, whether it’s in the gym or elsewhere in life, have the fortitude to understand that the more patient they are, the more successful they will be.

Shayan Vaghayenegar
CSEP-CPT

Read More

The Importance of Nutrition

One of the most important factors of health and fitness is nutrition. It is 80% of your results in the gym. When analyzing nutrition prescription and breaking down macronutrients for our clients, we look at the individual’s goals. That is the base of all nutrition prescriptions, including specific macronutrients for the client.

Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. The three macronutrients consist of carbohydrate, protein, and fat. Typical macronutrient ranges can look like this:

Moderate Carb – Maintenance

Maintenance

 

 

 

 

 

 

 

Higher Carb – Strength

Strength

 

 

 

 

 

 

 

Lower Carb – Fat Loss

Lower Carb - Fat Loss

 

 

 

 

 

 

 

Here are a few tips to allow for proper intake and absorption of macronutrients:

1.Make your own food at home and avoid eating out.
2.Prepare your meals ahead of time and make enough for leftovers.
3.Eat REAL food, nothing processed.
4.Sit down to eat each meal and chew slowly. Enjoy the process of eating.
5.Drink 10 to 12 cups of water daily.
6.Lower anxiety and stress.
7.Spend time in the sun.

To enable optimal benefits food can provide, we need an awareness of our relationship and our daily practices with our food.

 

Shayan Vaghayenegar
CSEP-CPT

 

Read More

Why I Like the 6-12-25 Protocol by Poliquin.

Many clients come to me with a goal of building muscle and losing fat. Initially I take them through a prep phase and a hypertrophy phase, each phase is performed for 3 to 4 weeks. We follow that with the Advanced German Body Composition by Charles Poliquin. The results have been great. Not only does the Advanced GBC lead to fat loss, but it is also quite effective in growing muscle and developing muscular endurance. The 6-12-25 drop set rep scheme includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance.

 

Bench spot 3

 

Weight/load selection is important for this protocol. You must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set is complete, cut the load that you did for 12 reps in half once again and attempt to finish 25 reps with it at a 10X0 tempo.

For the first 3 weeks perform 3 sets for each body part. Progress to 4 sets after 3 weeks. The prescribed rest is 10 seconds between the movements and 2 minutes between each set. The cycle is meant to be performed 6 times. Doing it longer will hinder your results.

 

IMG_0075

 

The prescribed training split is as follows:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

 

This protocol applies to the latest sports medicine research to build muscle strength, size and endurance at the same time. It also applies practical knowledge gained from cross training methods, such as CrossFit, to develop a well-rounded fitness. Intense, short workouts build fitness quickly and effectively. The high-weight, low-rep sets overload the nervous system, which trains motor units to respond quickly and explosively. Sets using less weight and more reps stress muscle metabolism, which accelerates muscle protein synthesis and growth.

 

Example of a workout routine:

Chest & Back

A1. 6 Incline Dumbbell Bench Press at 45 degree @40X0
rest 10 seconds
A2. 12 Flat Barbell Bench Press @20X0
rest 10 seconds
A3. 25 Incline Dumbbell Bench Presses at 30 degree
rest 2 minutes
3 sets

B1. 6 Lat Cable Pull Down @40X0
rest 10 seconds
B2. 12 Single Arm Dumbbell Row @20X0 (each)
rest 10 seconds
B3. 25 Cable Row
rest 2minutes
3 sets

 

Shayan Vaghayenegar
CSEP-CPT

Read More

May 25 to May 31

Team running

 

 

 

 

 

Monday 05/25/15

A.
Performance
Power Clean – In 10 minutes build to a heavy single or 1RM

Fitness
Every minute on the minute for 8 minutes
Odd: 8 hard Ball Slams
even: 10 alternating Split Jumps

B. Push Press – In 8 minutes build to a 1 RM

C.
Performance
5 minutes AMRAP
8 Burpee Box Jump Over (20”/24”)
10 KB Swings (35/53)
12 DB Thrusters (25/35)

rest 5 minutes

5 minutes AMRAP
Row 500m
30 GHD Sit Up
Amrap Double Unders with remanning time

Fitness
For time:
Row 500m
50 Sit Ups
50 Skips

Tuesday 05/26/15

A.
Every minute on the minute for 8 minutes
3 Deadlifts @30X1

B.
Every minute on the minute for 6 minutes
2 Close Grip Bench Press @20X1 (80-85%)

C.
10 Strict Toes to Bar
10 Med Ball Chop Sit Ups
10 Side Plank Hip Lifts (each side)
rest as needed
4 sets

D.
3 sets
Run 400m
rest 1:1

Wednesday 05/27/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Thursday 05/28/15

A.
Performance
Front Squat – In 10 minutes build to a heavy single or 1RM

Fitness
5 sets
2 Front Squats @20X1
rest 120-180 seconds
All sets at 85-90%

B.
Performance
5 sets
3 Position Snatch – High Hang Snatch + Above the Knee Snatch + Snatch (moderate weight, concentrate on technique and speed)
rest 180 seconds

Fitness
4 sets
5 Box Jumps (step down) (20”/24”)
**Cycle through reps as fast as possible.
rest 30 seconds
20 Mountain Climbers
rest 30 seconds

C.
Performance
3 sets
Row 300m
Then……
2 rounds
5 Squat Clean (65/115)
7 Burpee Over Bar
rest 180 seconds

Fitness
3 sets
20 Calories on Air Dyne
rest 60sec

Friday 05/29/15

A. 10 minutes – Bar Muscle Up technique & progression

B1
6-8 L-siit Dumbbell shoulder Press @20X1
B2
6-8 Dumbbell Row @20X1
rest 90 seconds
4 sets

C.
3 sets
Run 800m
rest 1:1

Saturday 05/30/15

A.
4 sets
2 Turkish Get Ups (each side)
rest 60 seconds

B.
20 minute AMRAP
60 Double Unders or 120 Skips
30 Wall Balls (14/20)
15 Calories Row

C.
4 sets
60 second Plank
20 Hollow Rocks
rest as needed

D.
10 minutes – Mobility & Stretching

 

Read More

May 18 to May 24

nigel

 

 

 

Monday 05/18/15

A1
1.1.1 High Box Jumps (step down)
rest 10 seconds between reps
A2
2 Turkish Get Up (ea)
rest 60sec
3 sets

B. Push Press – In 8 minutes build to a 2 RM

C.
Performance
5 minutes AMRAP
Row 1000m
Max Thrusters (85/115lbs) in remaining time

Rest 5 minutes

5 minutes AMRAP
Airdyne 15 calories
10 Box Jumps (step down)
5 Chest to Bar Pull Ups

Fitness
3 sets
Run 800m
rest 1:1

 

Tuesday 05/19/15

A.
Performance
8 sets – every 45 seconds
2 Touch & Go Power Clean (75-80%)

Fitness
Every minute on the minute for 6 minutes
5 Barbell Romanian Deadlift (70-80%)

B.
Every minute on the minute for 6 minutes
3 Close Grip Bench Press (75-80%)

C.
Row 300m
rest 1:1
6 sets

 
Wednesday 05/20/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 
Thursday 05/21/15

A.
Performance
5 sets
1 Front Squat @20X1
rest 180sec
All sets at 90-95%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec – 180sec
All sets at 80-85%

B.
Performance
Every minute on the minute for 8 minutes
2 Hang Split Snatch (1 left leg forward + 1 right leg forward)

Fitness
Every minute on the minute for 6 minutes
2 Hang Dumbbell Snatch (1 left + 1 right)

C.
Performance
3 sets for time
25 Double Unders
25 Burpees
25 Calories Row

Fitness
3 sets
30 second Hollow Hold
30 second Superman Hold
rest as needed
 

Friday 05/22/15

A. 10 minutes – Bar Muscle Up technique and progression

B1
6-8 L-sit Dumbbell Shoulder Press
B2
6-8 Pendlay Row
4 sets
rest 90 seconds

C.
4 sets
20 Med Ball Chop Sit ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 05/23/15

A.
Performance
1 Clean – every 90sec (start at 75/115 lbs, increase 10 pounds each set)
Max 8 sets

Fitness
3 Deadlifts – every 90sec (start 75/115 lbs, increase10 pounds each set)
6 sets

B.
Performance
4 sets for time
Run 400m
20 Kb Swings (35/53)
20 Hand Release Push Ups

Fitness
4 sets
Run 400m
15 Russian Kb Swings (26/35)
10 Hand Release Push ups
rest 60sec

C.
10 minutes – Mobility & Stretching

Read More

May 11 to May 17

IMG_1180

 

 

 

 

 

Monday 05/11/15

A.
Performance
Every 90 seconds for 8 sets
Snatch 1.1 (75-85%)

Fitness
Every minute on the minute for 8 minutes
Odd – 8 Hard Ball Slams
Even – 4 Broad Jumps

B. Push Press – In 8 minutes build to a 3 RM

C.
Performance
5 minutes AMRAP
5 Clusters (55/95lbs)
10 Calorie Row

Rest 5 minutes

5 minutes AMRAP
8 Power Clean (65/115lbs)
8 Burpee over the barbell

Fitness
8 minutes AMRAP
10 Calorie Row
5 Burpee over Rower

 

Tuesday 05/12/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Every 4 minutes for 24 minutes
Run 400m
30 Double Unders (60 Skips)
15 Push ups

C.
4 sets
10-15 Med Ball Pull Overs with legs in the air and knees at 90 degrees
20 Med Ball Russian Twists
15 Dumbbell Reverse Flies
rest as needed

 

Wednesday 05/13/15

Rest day

Acitve Rest: Run, Bike, Swim, Mobility

 

Thursday 05/14/15

A.
Performance
5 sets
2 Front squat @20X1
rest 120sec-180sec
All sets at 90%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 80%

B.
Performance
2 sets
for time:
Row 250m
20 Power Snatch (55/75lbs)
15 Burpees
rest walk 180sec

Fitness
3 sets
Run 400m
Rest 1:1

C.
10 minutes – Mobility and Stretching

 

Friday 05/15/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
Every minute on the minute for 16 minutes
Min 1 – 4 Touch & Go Power Clean (65/115lbs)
Min 2 – 6 Strict Chest to Bar Chin Ups
Min 3 – 10 Hand Release Push Ups
Min 4 – 15 Calorie Row

Fitness
Every minute on the minute for 16 minutes
Min 1 – 4 High Box Jumps
Min 2 – 6 Strict Chin Ups
Min 3 – 8 Hand Release Push Ups
Min 4 – 10 Calorie Row

C.
Plank for 10 minutes – 20 sit ups each break

 

Saturday 05/16/15

A.
Performance
5 sets
Hang Snatch 1.1
rest 120-180sec

Fitness
4 sets
2 Turkish Get Ups (each side)
rest 60sec

B.
Performance
“Karen”
for time:
150 Wall Balls (14/20)

Rest 8 minutes

for time:
Row 1000m

Fitness
“Half Karen”
for time
75 Wall Balls (10/14)

Rest 6 minutes

for time:
Row 750m

IMG_1181

Read More

May 04 to May 10

Mike and Shy MU

 

 

 

 

 

 

 

Monday 05/04/2015

A.
Performance
Every minute on the minute for 8 minutes
Snatch 1.1 (70%-80%)

Fitness
Every Minute on the minute for 8 minutes
Odd – 6 alternating Dumbbell Snatch
Even – 10 Split Jumps

B.
Push press – In 8 minutes build to a 4 RM

C.
Performance
6 minutes AMRAP
7 Burpees
7 KB swing (35/53)

Rest 6 minutes

6 minutes AMRAP
3 Hang Power Cleans (65/115)
6 Ring Dips
9 Box Jump (20/24”)

Fitness
7 minutes AMRAP
7 KB Swings (26/35)
7 Box Jumps (16/20”)
7 Burpess

 

Tuesday 05/05/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
For time:
150 Double Unders
40 Pull Ups
50 Wall Balls
60 Calorie Row

Fitness
For time:
150 Skips
20 Ring Rows
30 Wall Balls
40 Calorie Row

C.
4 sets
60sec Plank
10 V-Ups
rest as needed

 

Wednesday 05/06/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 

Thursday 05/07/15

A.
Performance
5 sets
3 Front squat @20X1
rest 120sec-180sec
All sets at 85%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 75%

B.
Performance
5 sets
Every 90 seconds – 2 Touch & Go Power Clean
(start at 55/95, add 10lbs per set)

Fitness
Every minute on the minute for 5 minutes
2 High Box Jumps (step down)

C.
Performance
2 sets
for time:
300m Row
10 Thruster (65/95)
10 KB Swing (35/53)
rest walk 180sec

Fitness
10 sets
Row 30 seconds
rest 30 seconds

 

Friday 05/08/15

A. 10 minutes – Bar Muscle technique and progression

B.
Performance
Every minute on the minute for 14 minutes
Odd – 3 Power Snatch (75/105)
Even- 3 High Box Jumps (step down)

Fitness
Every minute on the minute for 10 minutes
Odd – 5 Dumbbell Step Ups (ea)
Even – 3 Chin Up Negatives (jump to top position and 3 second descent)

C.
8 sets
Tabata Sit Ups (20sec On/10sec Off)

rest 60sec

8 sets
Tabata Medball Russian Twists (20sec On/10sec Off)

 

Saturday 05/09/15

A.
3 sets
Row 1k
rest 1:1
Run 800m
rest 1:1

B.
10 minutes – Mobility & Stretching

Read More

April 27 to May 3

Monday 04/27/15

A.
7 sets
3 Back squat @20X1
rest 180sec

B.
4 sets
6-8 dumbbell pause Bench Press @1212
rest 30sec
6-8 dumbbell Bent Row @20X1
rest 120sec

C.
Performance
3 sets for time:
Row 500m
20 Wall Balls (14/20)
20 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
Row 300m
15 Wall Balls (10/14)
15 strict Chin Ups
rest walk 180sec

 

Tuesday 04/28/15

A.
Performance
Jerk
Build to a heavy double in 10 minutes

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~70%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
8 sets – every 45 sec
1 Power Clean (85%)

Fitness
Every Minute on the Minute for 6 minutes
5 Barbell Romanian Deadlift

C.
Performance
Ladder 10 to 1 – unbroken floor (L-sit) dumbbell Shoulder Press
15 Hollow Rocks between each set

Fitness
8 sets
Tabata Hollow Rocks

 

Wednesday 04/29/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/30/15
A.
Performance
10 sets – every 45sec
1 Front Squat @20X1 (85-90% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the Minute for 6 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
3 sets
As many reps as possible in 45 seconds – Thruster (75/115)
rest 45 sec
As many reps as possible in 45 seconds – Burpee Box Jump Over
rest 90 sec

Fitness
3 sets
As many reps as possible in 30 seconds – dumbbell Thruster (20/30lbs)
rest 30sec
As many reps as possible in 30 seconds – Box Jump Over
rest 60sec

C.
Performance
3 sets for time:
15 Calorie Row
15 Hand Release Push Up
15 Toes to Bar
rest walk 120sec

Fitness
3 sets for time:
10 Calorie Row
10 Hand Release Push Ups
10 Knees to Elbow
rest walk 120sec

 

Friday 05/01/15
A.
Performance
6 sets
Hang Snatch mid thigh + High Hang Snatch 1.1
rest 90sec

Fitness
6 sets – every 2 minutes
3 Deadlift (start at ~65%; 5-10lbs more then last week if able)

B.
Plank 10 minutes
Every break perform
15 dumbbell Reverse Flies
15 Clams (ea)

C.
10 minutes – moblity & stretching

 

Saturday 05/02/15

A. 5 minutes Double Under Technique & Drills

B.
Performance
Filthy 50

For time:
50 Box Jumps (20”/24”)
50 Jumping Pull Ups
50 KB Swings (35/53)
50 Walking Lunges
50 Knees to Elbows
50 Barbell Push Press (35/45)
50 GHD Back Extensions
50 Wall Balls (14/20)
50 Burpees
50 Double Unders
Fitness
Dirty 30

For time:
30 Box Jumps (20”/24”)
30 Jumping Pull Ups
30 KB Swings (26/35)
30 Walking Lunges
30 Knees to Elbows
30 Barbell Push Press (35/45)
30 GHD Back Extensions
30 Wall Balls (14/20)
30 Burpees
30 Double Unders

Read More

April 20 to April 26

Monday 04/20/15

A.
6 sets
3 Back squat @20X1
rest 180sec

B.
Close Grip Bench Press
2×3
2×2
rest 120sec between sets

C.
Performance
2 sets for time:
100 DUs (200 skips)
30 chin ups
rest walk 120sec

rest 5:00

for time:
30 cleans (85/135)

Fitness
3 sets for time:
60 skips
15 strict chin ups
rest walk 60sec

 

Tuesday 04/21/15

A.
Performance
Every On the Minute
Jerk – start at 65lbs/115lbs, add 10lbs each set
Max 8 sets

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~65%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
Every Minute on the Minute for 8 minutes
1 Power Clean (85%)

Fitness
4 sets
10 V-Ups
10 Ball Slams
400m Row
rest walk 120sec

C.
Performance
4 sets
15 Toes to Bar
10 Power Snatch (55/95)
500m Row
rest walk 180sec

Fitness
3 sets
60sec plank (weighted if able)
rest 60sec

 

Wednesday 04/22/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/23/15

A.
Performance
High Box Jump – build to a challenging height in 10 minutes

Fitness
Every Minute on the Minute for 5 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80-85% of 1RM) – Work on speed from bottom.

Fitness
5 sets
15 GHD Hip Extensions
rest 60sec

C.
Performance
Every Minute on the Minute for 6 minutes
4 Touch and Go Deadlift (65-70%)
4 Burpee Over Bar

Fitness
3sets
20 hollow rocks
20 med ball russian twists
rest as needed

D.
Performance
3 sets
20 hollow rocks
20 mb russian twists
rest as needed

 

Friday 04/24/15

A. 5 minutes — Double Under technique and drills

B.
Performance
5 sets
3 position Power Clean – below the knee, mid thigh, high hang; 1.1.1
rest 160sec

Fitness
5 sets – every 2 min
3 Deadlifts (start at ~65%; 5-10lbs more then last week if able)

C.
As Many Reps As Possible (AMRAP) in 15 minutes:
2000m Row
150 Walking Lunges
amrap Double Unders with remaining time

 

Saturday 04/25/15

A.
Performance
Power Snatch 2, 2, 1, 1
rest 120sec between sets

Fitness
Every Minute on the Minute for 10 minutes – alternate between
A1. 8 alternating dumbbell snatch
A2. 10 alternating split jumps

B.
Performance
for time:
30 Power Snatch (45/75)
30 Burpees
30 Thrusters (45/75)

Fitness
For time:
25 Dumbbell Thrusters (15/25lbs)
25 Burpees
25 Calorie Row

C.
10 minutes – mobility and stretching

Read More

April 13 to April 19 2015

 

Monday 04/13/15

A.
5 sets
3 Back Squats @20X1
rest 120-180sec

B. 10 minutes – Close Grip Bench Press – build to a heavy triple

C.
Performance
3 sets for time:
400m run
24 Ring Rows
12 Burpees
rest walk 180sec

Fitness
3 sets for time:
200m run
12 Ring Rows
8 Burpees
rest walk 120sec

 

Tuesday 04/14/15

A.
Performance
10 minutes – Jerk – build to a heavy single

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~60%) (5-10lbs more then last week)

B.
Performance
Every Minute on the Minute for 12 minutes
2 Power Cleans

Fitness
Every Minute on the Minute for 6 minutes
5 Dumbbell Romanian Deadlifts

C.
Performance
3 sets
max unbroken Handstand Push Ups (feet on box if necessary)
50 walking lunges
rest 120sec

Fitness
3 sets
5-8 Handstand Push Ups in pike position (feet on box if able)
25 walking lunges
rest 120sec

 

Wednesday 04/15/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/16/15

A.
Performance
Snatch 2, 2,1,1,1
rest 120sec-180sec

Fitness
8 minutes – Dumbbell Clean technique

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the minute for 5 minutes
3 Front Squats @20X1 (moderate weight ~60%) (5-10lbs more then last week)

C.
Performance
3 sets for time
500m Row
12 Clean & Jerks (65/105)
12 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
400m Row
10 Hang Dumbbell Cleans
10 Strict Chin Ups
rest walk 120sec

 

Friday 04/17/15

A. 5 minutes – Double Under Technique & Drills

B.
Performance
6 sets – every 2 minutes
3 Deadlifts (start at 80%)

Fitness
4 sets – every 2 minutes
3 Deadlifts (~55-60%)

C.
Performance
For time
1000m Row
150 Double Unders (or 300 skips)
50 Box Jump (24”/30”) (step down)
50 KB Swing (53/35)

Fitness
For time
600m Row
150 skips
25 Box Jumps (16”/20”) (step down)
25 Russian KB Swing (25/35)

D.
3 sets
20 Med Ball Chop Sit Ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 04/18/15

A.
Performance
8 sets – every 90sec
1 Clean (build to heavy)

Fitness
6 sets- every 90sec
10 Alternating Barbell Reverse Lunges

B.
Performance
For time
15-12-9
Power Clean (75/115)
Burpee

Rest 5:00

For time
Run 800m

Fitness
For time
15-12-9-6
Ball Slams
Burpee

Rest 5:00

For time
Run 800m

C.
10 minutes – mobility and stretching

Read More