Friday 06/03/2011
1. Power clean 8-10x1
2a. 2KB snatch 10x8
2b. Handstand push up 10x4
Saturday open fun hour, work any other drills you feel you lacked this week, enjoy the weekend.
Here is a great interview from two of the top strength guys in the business, Jason Ferrugia and Jim Wendler. They talk training and shenanigans and I share a very similar philosophy with them both. Read here.
Thursday 06/02/2011
1. Box Jump x10-15 for height
2a. Squat 85-90% x 3 x 6-8 sets
2b. Box Jump 90% x 1-2 x 6-8 immediately after each squat set
15 minute AMRAP
Half moon x10
Hanging leg raise x10
Ball slam x10
Run x 200 meters
Wednesday 6/1/11
1. medball matrix
2a. bottoms up clean and press 3x8/8
2b. band pull aparts 3 x 25
3a. incline swiss bar bench press with chains 10 x 2-3 explosive reps, no grinders
3b. clapping pull ups 10 x 3-5
4. tire flips 20 total flips
5. sledgehammer + sprint combo for conditioning x 5 minutes
Tuesday 5/31/11
Morning
find a hill, run the shit out of it. Can't do it? Too busy? Got work early? Shut up, asshole, run that shit.
Afternoon
come back later, stronger, and grab a barbell, or heavy bag, or KB's and work some complexes. Don't be a punk, get it done.
People ask me about complexes. But the truth about complexes is all about what you can perform competently. I always start with the most skillful movement first and finish with easier movements last.
6 reps each
5-10 rounds of joy
snatch
push press
squat
bent over row
swing
get silly, have fun, make necessary adjustments and get crazy. talk to me you silly son of a bitches. If you got questions, I wanna help.
Monday 5/30/11
.Depth jump + broad jump x10-15 jumps
-step or "fall" off the box, land with both feet and immediately spring forward as far and fast as possible, do not pause on floor, use a 12-20" box
-this video gives you an idea of how to do it, but the guy does it like a pussy, don't do it like a pussy, be explosive and athletic
-beginners do not do this, only do the broad jump or sub a box jump
2. Snatch balance 5x3
-beginners only do snatch grip push press behind neck + overhead squat separately
3. Speed pulls (deadlifts) 65-75% x 2 x 10 sets
-use bands or chains if you have them
4. Good mornings 3x8
5. Hanging leg raises 3x15 or max reps safely
-if you can get 15 reps you need to add weight around ankles
Saturday 5/28/11
Strong Man Strength & Conditioning
Break out the toys and have a ball
5 rounds for time, rest as necessary between rounds
-set up 30 meter start and finish markers
1a. 2 DB/KB clean & push press x8
32kg/24kg/16kg...
1b. Prowler push x 30 meters
-run back to start
1c. Keg/sandbag front carry x30 meters
-run back to start
1d. Sled drag backwards x30 meters
-run back to start
1e. Farmers carry x30 meters
1f. Burpees x 8
-run back to start & check time
time begins when you touch bells to begin first clean and press and finishes when you cross finish line after 8th burpee
The prowler, keg, sled and farmers bars can be left at opposite end for next set to commence. Have fun, Train hard, go nuts.
1. Power clean 8-10x1
2a. 2KB snatch 10x8
2b. Handstand push up 10x4
Saturday open fun hour, work any other drills you feel you lacked this week, enjoy the weekend.
Here is a great interview from two of the top strength guys in the business, Jason Ferrugia and Jim Wendler. They talk training and shenanigans and I share a very similar philosophy with them both. Read here.
Thursday 06/02/2011
1. Box Jump x10-15 for height
2a. Squat 85-90% x 3 x 6-8 sets
2b. Box Jump 90% x 1-2 x 6-8 immediately after each squat set
15 minute AMRAP
Half moon x10
Hanging leg raise x10
Ball slam x10
Run x 200 meters
Wednesday 6/1/11
1. medball matrix
2a. bottoms up clean and press 3x8/8
2b. band pull aparts 3 x 25
3a. incline swiss bar bench press with chains 10 x 2-3 explosive reps, no grinders
3b. clapping pull ups 10 x 3-5
4. tire flips 20 total flips
5. sledgehammer + sprint combo for conditioning x 5 minutes
Tuesday 5/31/11
Morning
find a hill, run the shit out of it. Can't do it? Too busy? Got work early? Shut up, asshole, run that shit.
Afternoon
come back later, stronger, and grab a barbell, or heavy bag, or KB's and work some complexes. Don't be a punk, get it done.
People ask me about complexes. But the truth about complexes is all about what you can perform competently. I always start with the most skillful movement first and finish with easier movements last.
6 reps each
5-10 rounds of joy
snatch
push press
squat
bent over row
swing
get silly, have fun, make necessary adjustments and get crazy. talk to me you silly son of a bitches. If you got questions, I wanna help.
Monday 5/30/11
.Depth jump + broad jump x10-15 jumps
-step or "fall" off the box, land with both feet and immediately spring forward as far and fast as possible, do not pause on floor, use a 12-20" box
-this video gives you an idea of how to do it, but the guy does it like a pussy, don't do it like a pussy, be explosive and athletic
-beginners do not do this, only do the broad jump or sub a box jump
2. Snatch balance 5x3
-beginners only do snatch grip push press behind neck + overhead squat separately
3. Speed pulls (deadlifts) 65-75% x 2 x 10 sets
-use bands or chains if you have them
4. Good mornings 3x8
5. Hanging leg raises 3x15 or max reps safely
-if you can get 15 reps you need to add weight around ankles
Saturday 5/28/11
Strong Man Strength & Conditioning
Break out the toys and have a ball
5 rounds for time, rest as necessary between rounds
-set up 30 meter start and finish markers
1a. 2 DB/KB clean & push press x8
32kg/24kg/16kg...
1b. Prowler push x 30 meters
-run back to start
1c. Keg/sandbag front carry x30 meters
-run back to start
1d. Sled drag backwards x30 meters
-run back to start
1e. Farmers carry x30 meters
1f. Burpees x 8
-run back to start & check time
time begins when you touch bells to begin first clean and press and finishes when you cross finish line after 8th burpee
The prowler, keg, sled and farmers bars can be left at opposite end for next set to commence. Have fun, Train hard, go nuts.
RSS Feed