WOD
Wednesday is the Equinox! Even time of day and night, and a full moon too!
Whoa, so auspicious! Ha 🙂
Today we’re gonna balance your strength in the pressing muscles from front to back.
By doing:
Press 5 sets of 5 for best total load
Vertical movements do this especially well, movements like Bench Press (bless it) work primarily the front of the body, and moves like rows work the back. Vertical moves like press, pull-ups, dips etc, have the tendency to work both front and back muscles at the same time, pretty cool 🙂
5 sets for best load means get up to something heavy for 5 and repeat it 5 times to achieve the highest total weight lifted for the 5 sets when added together. Have fun!
Tuesdays Not so brief foray into amazing training!
John’s back in the gym tomorrow (Wednesday)!! I hope that Emma and he are feeling wonderful after being wed, and relaxed from vacation and ready to come home and get after it!
Today’s session is kind of two parts. Well not “kind of” anything, it is two parts:
Part A:
Back Squat for Max 10
Take this time to really get your squat ready and then tax it for 10 reps. 10 is enough reps where you don’t need many sets to work up to something that is really quite limiting. I want to leave roughly 30 minutes for Part B, which with a little bit of calf work and drills between your squatting sets you’ll be prepped and ready to rock.
Part B:
4 Rounds for time:
800m Run
Rest 2 Minutes
Having your own watch for this will help for timing the two minutes of rest, because that’s personal to each athlete. The coach might work this for you depending on how any athletes are training together at the same time, so we’ll see 🙂 Run hard, lift heavy, be fit!
Monday! Another great day to shrug off the weekends awful choices, and get fitter!
We’re having a buddy workout today! It’s gonna be super fun. Great for grip development, team building, lots of time outside (regardless of conditions) and plenty of good work building up your pull-up power!
10 Rounds for time w/a buddy (5 each)
200m DB Farmer Carry M:55R/35L, W: 35R/25L (switch hands at 1/2 way mark)
10 Strict Pull-ups (35/25)
20 Alt. DB Power Snatches 55/35
We’ll cover the Dumbbell snatch in great detail and adjust the difficulty so the workout suits each of your needs and abilities, as well as preserves the time domain of the workout so the 10 rounds get done sometime soon! HA 🙂
Saturdays
Remember guys, just 8am!
This is gonna be a tough little team workout for a saturday! Make sure your gardening is all buttoned up and looking good before this one kicks!!
The Workout:
AMRAP 15:
Buddy 1:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
Buddy 2:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
Buddy 1:
6 Burpee Box Jump Overs
6 Deadlifts
Buddy 2:
6 Burpee Box Jump Overs (24/20”)
6 Deadlifts (225/155#)
Buddy 1:
9 Burpee Box Jump Overs
9 Deadlifts
Buddy 2:
9 Burpee Box Jump Overs (24/20”)
9 Deadlifts (225/155#)
– Continue adding 3 reps to each
movement until time expires.
Yep, just trade back and forth through ascending rounds, such a wonderful scheme!
Friday Fitness Funhouse! Lunges and Pull-ups!
Here we go guys, the main pull-up training for the week, on the bright side, 50 feet isn’t really all that far…
The Workout:
5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
(50/35#)
25 Pull-ups
Typically the number of pull-ups will be scaled back, it’s an aggressive amount of pull-ups. Otherwise, enjoy!
Thursday’s Metal Meltdown! Barbells and Beast Modes
This is a board workout! I’ll do my best to update it when we get all done, remind me though for sure. I’m terrible about that sort of thing, for whatever reason!
The Workout:
“Isabel”
30 Snatches for time 135/95
Always a toughy, this one is typically done best to scale the load, and blast away as powerfully as you can! Short sets, and lots of singles, and you’ve got it made!