Monthly Archives: August 2014

Testing for Cycle 1

 

Get ready to have some fun and make some gainzzz!

 

 

Wednesday 8/20/14

 

Part A

3×5 Linear Progression 2/8 Week

 

Squat 30X1

 

Press 2111

 

 

Part B

4×10 Strict Toes 2 Bar

 

 

Part C

2 MWOD Mobility Stretches

 

 

 

Tuesday 8/19/14

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Today is all about building mental toughness and blocking out negative self talk.  

 

This workout will try to beat you down but you will be stronger coming out the other side. 

 

This kind of workout is not something you will see too often but definitely is something we all need from time to time.

 

 

 

3 Rounds For Time

 

800m Run With Medicine Ball

25 Thrusters

12 Strict Pull-Ups

50 AbMat Sit-Ups

 

 

35 Minute Time Cap

 

 

Monday 8/18/14

 

 

Part A

 

Find A Heavy In 15 Minutes

 

Power Clean + Front Squat + Push Jerk

 

 

 

Part B

 

10 Rounds

 

100m Run

 

15 Push-Ups

GAME DAY!!!

 

WallBall_2

 

 

 

 

 

Today is a day in our training cycle that I call COMPETITION DAY!  

 

 

 

It is one of those workouts that we will test and retest a few times over the course of your fitness career here.

 

 

 

Meet “Karen”, she is fierce, gets you out of breath, and makes you doubt the idea of man and woman being together.

 

 

Part A

 

 

150 Wall Balls for time

 

 

 

Simple and Elegant just like the doctor ordered!

 

 

 

Part B

 

 

5×5 Overhead Squat

You can’t out work a bad diet!

paleoPyramid350

 

 

 

 

The short and simple answer to healthy eating is eat meat and vegetables, nuts and seed, some fruit, little starch, and no sugar.  

 

If the earth puts it forth then it is good for you.  If it has a shelf longer than a few days, it probably is best to stay away from it.

 

Good proteins to pick from include-

-Lean meat

-Chicken

-Pork loin

-Wild Caught Fish

-Eggs

 

Carbohydrate

-Vegetables-my rule for these are try them all.  The brighter they are the better.  I could list a million but i will just list a few.

-Broccoli

-Asparagus

-Zucchini

-Spinach

-Cauliflower

 

 

Fats-Healthy fats are essential for many aspects in the body from providing energy to providing healthy cushions for your organs.

-Avocado

-Almonds

-Macadamia

-Olive Oil

-Coconut Oil

-Grass Fed Butter

 

This is basically where my i live as far as diet is concerned.  Tomorrow I will post about why we stay away grains, dairy, legumes, and sugar.

 

 

 

 

 

Part A

 

7×3 Weighted Pull-Ups

 

 

Part B

 

Amrap 8

 

5 Power Cleans

5 Burpees

5 Hollow Rocks

 

 

Progressions

 

 

 

Part A&B

 

3×5 Linear Progression 1/8 Week

Squat & Press

 

 

Part C

 

Turkish Get Up 5×5 (Each Arm)

The Correct WaY!

 

 

 

 

Part A

 

 

10 Minutes Working On Pull Up Technique

 

 

 

Part B

 

 

10-1

 

Deadlift

 

Pull Ups

 

100m Run Between Rounds

 

 

 

 

Part C

 

Accumulate 3 Minutes In A L-Sit

 

10 Minute Time Cap

Back to the grind!

 

 

Every Minute On The Minute for 15 Minutes

 

 

Snatch (Building)

 

 

 

 

5 Rounds

 

 

30s On, 30s Off

 

 

Goblet Squat

 

Double Unders

 

Russian Kettlebell Swing

 

Toes 2 Bar

It’s FRIDAY!!!

 

 

 

 

Part A

 

20 Minutes To Build To A Heavy  Clean Double

 

 

 

 

Part B

 

15 Minutes To Find 1RM Press

 

 

 

Part C

 

 

EMOM 8

100 Meter Sprint