Happy Monday!
Warm up and mobilize!
1) Establish a 1 rep High Bar Back Squat (HBBS) max in 20 minutes
If you are uncomfortable squatting heavy without a coach, no worries, practice squat technique at a weight you feel comfortable for 20 minutes. Hit multiple sets of 10, 5, 3, 2, 1 and see how they feel at different weights. Ensure you are using good technique. Remember: Chest up, knees out, tight core, drive through the heels, and big breath (fill your lungs up, this helps to stabilize your core) at the top of the squat and hold it through the lift if possible.
Then
2) 100 burpees for time
Score: Squat Max ##/Burpee Time
*Watch the second video carefully on how to bail out of a squat if you get stuck and have to dump the weight! Always dump/drop the bar behind you, rather than pitching it over your head. This may seem like common sense, but I have seen too many people try pitch it forward over their heads and GET HURT to not put up a warning.
Friday, August 9, 2013
Buy in: 5 sets max
effort strict pullups
6 x 400m sprints
(outside lane of track)
2:1 rest - Run takes
90 seconds, rest 180 seconds
Score: Total Pullups/fastest and slowest 400m time
Wednesday, August 7, 2013
Wednesday, August 7, 2013
Warmup: Burgner
warmup with PVC and empty bar. See last week for
demo-video.
3 Rounds for Time
5 Power Cleans 95#/135#
10 Ring rows
15 Burpees
Score: Time
*RX Ring Rows (rings must touch your armpits unlike demo guy)
*Modified Ring Rows
Tuesday, August 6, 2013
5 Rounds for Time
200m Run (from
concrete pad to end of the track straight-away and back)*
15 Sumo Deadlift
Highpull w/ Kettle Bell 35#/53#
15 Kettle Bell
Swings 35#/53#
*Sub 4 Suicides for
200m run in case of rain
Score: Time
Monday, August 5, 2013
10 Minute Muscle-up
or Pull-up practice
As Many Rounds as Possible in 12 Minutes (AMRAP)
5 V-ups
7 Box Jumps
20"/24"
10 Wall Ball
Shots 14/20# to 9'/10' target
Score: Rounds/Time
for pushups
V-ups: Start by
laying on your back. Raise your upper body and legs at the same time and touch
your toes while balancing on your butt (Making your body look like a V).
Modification for V-ups: instead of touching your toes at the top, touch your
shins. Or bend your knees and touch the back of your knees. On ANY
modification, the goal is to get your back and legs off of the floor at the
same time so that you are balanced on your butt. If you touch your toes while
your back is on the floor, you are doing it wrong.
Friday, August 2nd, 2013
Cash in: 3 sets max hand stand push ups, 1 minute rest between attempts
Rest/Mobilize
3-3-3-3-3-3
Deadlift
*You may choose one
weight to work at the whole time, or increase weight each set. Ideally all
working sets at or above 70% of 1RM. If you don't know your 1RM, just pick a
weight that is heavy for you, but you feel comfortable completing injury free
Mobilize/foam roll
Score: Total
HSPU(rx/mod)/#-#-#-#-#-#-#
See you Saturday for
the Fitness Challenge at 0900 for a nice warm up, then 31 Heroes at 1000!
Take a look at this video on Handstand Pushup Progression and Modifications - DO NOT DO THE BANDED HSPU unless you are practicing with a COACH who is VERY comfortable spotting you. If you miss the rubber band, you are in for a world of hurt...
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