Tag Archives: Strength

Monday, May 29, 2017

Memorial Day “Murph”
1 class at 10:00am
Gym Party Afterwards

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

It’s here! It’s here! It’s time for Memorial Day “Murph”! We have been working all month to prepare for this.

If you have a weight vest, wear it. You must do the 1 mile run at the beginning and the end. You can break up the Pull Ups, Push Ups, and Air Squats in between any way you’d like.

You can do Murph as written on your own, you can do Half Murph, or you can do Partner Murph.

The workout today is meant to suck, it is a Hero Workout meant to honor the men and women who have served our country. Please remember that today.

We will have one great big group workout at 10:00am. We have plenty of space between the 2 rooms now! After everyone is done, we will fire up the grill, cook some meat, and enjoy some beverages. We will provide the meat, you provide some beverages and other food to eat.

Thursday, May 25, 2017

Strength:
1RM Back Squat

WOD:
3 Rounds
10 Shoulder to Overhead (115/75)
15 Bar Facing Burpees
30 Lateral Bar Hops
Rest 1 minute between rounds

Today is the day – it’s one rep max effort Back Squat day! Time to see all of your hard work pay off! (Be sure to ring the bell and mark the accomplishments board when you get a new personal record today!)

After your general warm up and mobility, the Coach will put some time on the clock. Work through your warm up sets and then into some heavy triples, doubles, and singles. Be sure to leave enough rest time between those last heavy sets so your muscles have some time to recover.

After all those new PRs, you’ll prepare for the workout. Some shoulder to overhead (this can be shoulder press, push press, push jerk, or split jerk), some bar facing burpeess, and then some lateral hops to round it out. Bonus is that you get a 1 minute rest in between rounds. Not enough to catch your breath or slow your heart rate much, but enough to know you get a break so you can push hard during each round!

Monday, May 22, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)

WOD:
AMRAP 12
10 Handstand Push Ups
10 Toes to Bar
10 Russian Kettlebell Swing

We are going to back squat again today! If your form is great, you can try and add 5-10 pounds per working set. Be sure you are keeping your chest up, your butt back, and you are getting to that full squat depth.

Then we will put 12 minutes on the clock. During that time you are going to work on handstand push up (kipping, strict, or a suitable modification for you), then toes to bar (or a suitable modification), and Russian Kettlebell Swings.

We are working toward Murph coming up next week, so please be sure you challenge yourself to work on that shoulder strength, but do not tear your hands!

Thursday, May 18, 2017

Strength:
Deadlift
5-5-5-5-5 (plus 3 warm up sets)

WOD:
3 Rounds
3 Minutes:
10 Front Squats (155/115)
10 Box Jumps (30/24)
Row for Max Calories with time remaining
Rest 3 Minutes

We are going to start our Strength Day with some deadlifts! Three warm up sets followed by 5 heavy working sets. Most important is that form and technique – no rounded backs! Think about pushing your legs through the floor, use that posterior chain to do the work.

Then we are going to take on three rounds of 3 minutes. Each of them will consist of 10 heavy front squats, 10 high box jumps, and then with the rest of your time, you’ll row for calories.

Remember when you are rowing for calories you want to pull the chain out hard and then rest on the way back in.

Larger classes can split up and alternate working out and resting.

Monday, May 15, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)

WOD:
10 Rounds
7 Sumo Deadlift High Pull (75/55)
7 Front Squats
7 Push Press

It’s Monday again and so we Back Squat!

We want to make sure that we have good form and are reaching adequate depth with each squat. If you can keep great technique, then try and add 5-10# per working set today. Remember we want that chest up, those knees out, and good squat depth.

After that, we are going to go light weight with the barbell, not too many reps per round, but a larger number of rounds at 10.

Most people find the 10 rounds part to be the challenge. You can probably do 7 reps of each of the movements unbroken – again, this should be a light weight for you. Today we are going to work on our mental capacity for work. (This is also good prep work for “Murph” coming up.)

Think about the movement you are doing at the moment, just those 7 reps. You can even break it up into 4 and 3 if that helps you. Then move on to the next movement. After each round, flip a card or mark your whiteboard. Don’t get hung up on how much is left.

The Coach will review those Sumo Deadlift HIgh Pulls today. We don’t do those often and they can sneak up on you.

Thursday, May 11, 2017

Strength:
12 Minute Core Series

WOD:
15 Bar Over Burpees
5 Squat Clean & Jerk (185/135)
12 Bar Over Burpees
4 Squat Clean & Jerk
9 Bar Over Burpees
3 Squat Clean & Jerk
6 Bar Over Burpess
2 Squat Clean & Jerk
3 Bar Over Burpees
1 Squat Clean & Jerk

We are going to work on our core strength today with our 12 Minute Core Series. This is a great one that you can do at home as well!

After we tax that core, we are going to work on some bar over burpees (these can be lateral or bar facing), and then some heavy clean & jerks. These movements may seem a bigger more challenging today because your core has already gotten a good workout.

These are full, squat cleans, and then shoulder to overhead however you can – shoulder press, push press, push jerk, or split jerk. The reps are very small, so the weight should be a challenge for you – it is a strength day!

I love couplets like this – heavy weight for the bigger, stronger athletes, and burpees for the smaller more agile ones. There aren’t a lot of athletes that are great at both, but now is your chance to work on whichever you need work on!

Monday, May 8, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)

WOD:
5 Rounds
20 Wall Balls
50 Double Unders
5 Muscle Ups (Ring or Bar)

We are going to back squat again today – Happy Monday! If your form is great, you will try and add 5-10# per working set over last week. The main focus is on good form though – no sense adding weight to the barbell if you can’t squat to full depth, you aren’t going to build any strength anywhere doing that.

Then we are going to work on our wall balls, double unders, and muscles ups! You got to work on a smaller number of muscle ups and double unders a few weeks ago. Today, we are going to add 20 wall balls to get each round started, the knock out 50 double unders (or a suitable scaling option to keep that heart rate up) and then you will work on those muscle ups.

The muscle ups can be ring or bar. Try and make whatever scaling option you did last month a bit more challenging. 5 Pull Ups + 5 Ring Dips + 5 Burpees OR Ring Muscle Ups on toes depending on how close athletes are to developing muscle up strength

Thursday, May 4, 2017

Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up sets)

WOD:
Bear Complex
5 Rounds:
7 times each round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest 90 seconds between rounds

*Do not drop the weight between sets each round.
*Work up to the heaviest weight possible.

We are going to take on The Bear Complex today. Simple in theory, difficult in execution. Power clean, front squat, push press, back squat, push press – repeat 7 times for 1 round. Do not drop the bar, or let go of it in between these 7 sets. That power clean from the floor to start should be touch and go – don’t let go of that bar!

You’ll then rest 90 seconds, during that time you’ll add a bit of weight to your bar and repeat the whole thing again for a total of 5 rounds. The goal is to plan this right to be able to add weight each round.

You will have 2 scores today – one will be the time it took you to complete the entire 5 rounds, the other will be the final weight you used. There is some strategy involved with this one – think about it and plan carefully.

Monday, May 1, 2017

May Focus
Strength: Back Squat
Power: Power Snatch
Skill: Double Unders

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)

WOD:
400m Run
30 Alternating Dumbbell Snatch
20 Plate Sit Ups
10 Walking lunge w/Dumbbell in right hand
10 Walking lunge w/ Dumbbell in left hand
20 Plate Sit Ups
30 Alternating Dumbbell Snatch
400m Run

Happy May! Are you so excited for the nicer weather and Memorial Day “Murph” at the end of the month?!?!?

Let’s get it all started with some back squats!  Start with 3 warm up sets and then work your way through 5 working sets of 5 reps each. Form is far better than putting a lot of weight on the bar and being sloppy. The warm up and mobility will get you ready for those heavy squats to ful depth and keeping that chest upright at the bottom – don’t let that chest cave forward!

From Catalyst Athletics:

“The back squat is the most effective exercise in weightlifting for building basic strength, particularly of the legs and trunk. It is used for general leg strength development primarily, although nearly always is used in combination with the front squat for weightlifting.

Place the barbell behind your neck—retract your shoulder blades tightly and rest the bar in the meat of your upper traps. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete arch, take in a large breath, and lock it in, forcefully tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with an upright posture, maintaining tension on the legs throughout the movement and controlling the speed of the descent. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility). Upon reaching the bottom position, immediately transition and stand as aggressively as possible, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.”

Form and function come before load – make sure your mechanics are sound before adding too much more weight!

Then, onto the workout! Start with a 400m run, then come back inside for 30 alternating dumbbell snatches, 20 plate sit ups, and then 10 walking lunges with the same dumbbell you used for the snatches. 10 with your right hand and then 10 with your left hand before you do it all again in reverse order!

We’ll review the dumbbell snatch in class as well as the plate sit ups. You’re in for a treat today!

Thursday, April 27, 2017

Strength:
1RM Shoulder Press

WOD:
AMRAP 11 *
10 Front Squat (95/65)
10 Box Step Ups w/ bar on back (20”)

*5 Push Ups every time the bar touches the ground.

Time to test that shoulder press max! Just because we are maxing out doesn’t mean we should let form fail. Keep a vertical torso, no arching, and press the bar directly overhead. Move your face out of the way, don’t make the bar travel around your head!

Then its onto an 11 minute little ditty involving front squats, step-ups, and some pushups! Starting off will be 10 front squats. Sink back into the bottom of that squat. Torso stays upright and elbows drive to the ceiling. Then you can press/push press/jerk the bar overhead and lower it onto your back for the step ups. When you step up focus on keeping your torso upright and your legs underneath your chest. If you lean way forward during the step, drop weight or lower your step.

If you need to take a break and set the bar down, the cost of that is 5 push ups. Can you make it all 11 minutes without dropping the bar?