Friday 2-28-2020

Warm Up

General:

400m Run

Specific:

Pec Activation

Bench Press Form

Strength

Bench Press

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang DB Snatch (35#/20#)

5 Push-ups 

6 Sit-ups

Thursday 2-27-2020

Warm Up

General:

Coach Flow

Specific: 

PVC Cleans

HSPU Kipping

Strength

Deadlift 

5-5-5-5-5

Metcon

9-15-21

Cleans (135#/95#)

HSPU

Wednesday 2-26-2020

Warm Up

General:

2 Rounds 

“Cindy”

Specific:

Rope Climb Progression

Strength 

Pendlay Row

5-5-5-5-5

Metcon

3 Rounds

40 Doubles

20 KBS

10 Pull-ups

1 Rope Climb

Tuesday 2-25-2020

Warm Up

General:

500m Row

Specific:

Kipping Ring Dips

Strength

Push Press

5-5-5-5-5

Metcon

21-15-9

Calorie Row

Ring Dips

Burpee Box Jump Overs

Blog Week of 2-24-2020

Quote of the Week 2-24-2020

“Great things never come from comfort zones.”

NEWS


As you guys know our Community is growing like wild.  I greatly appreciate all of our legacy members being so welcoming to the new blood in the door.  Thank you. With new members comes new equipment. As you all must have noticed we have been hosting twenty plus athlete Strongman classes- this is why you see about $10k of new Strongman implements in the gym!  Even if you don’t intend to compete or even participate in Strongman classes, please ask your Coaches about some of the new equipment you see. We are all more than happy to educate you guys on some of the new, fun tools.  I am extremely excited to see such a spike in interest in Strongman, a sport I have loved for a long time. I knew if we just kept at it, it would catch on- and it only took a decade and a half! A HUGE thank you to our Strongman Coach “Big Mike” who has not only hung in there with me all these years but is also one of my oldest (not just by age) friends.  

COMMUNITY

This is how you know I am not lying to you guys- I always let you know the good AND the bad.  This Box Night Out certainly leaned more towards the bad side haha! I had called ahead to reserve some lanes for bowling and was told we would be fine…when we arrived there was nothing available until 10:30 pm!  So of course I got a lifetime ban for being too HUGE and we just went to Cappelinis and ate salads. Honestly, I think I enjoyed the salad a lot more than I would’ve enjoyed the bowling. I think next Box Night Out we stick with food!

PROGRAMMING

Here we go guys- back to a more traditional Strength and Conditioning split.  We just finished up a nice hypertrophy cycle that focused on the contractile nature of our musculature as well as a skill acquisition phase used to prime our bodies for growth.  Now it is time to put our new skills into application and try to move some big weight. We are moving to a standard 5/3/1 Strength periodization working off of percentages of our latest 1RM.  Start at 50% and build up to a heavy set of five reps at around 80% this week- still being mindful of contracting the proper muscles. I also want to focus a bit more on conditioning so I have programmed lots of metabolic load this week including doubles twice.  This is a great week to get your first double under!  

LET’S GET HUGEEEEE!

Monday

Strength

Back Squat 

5-5-5-5-5

Metcon

“Lunging Krannie”

50-40-30-20-10

Doubles

Reverse Lunge Wallballs 

Tuesday 

Strength

Push Press

5-5-5-5-5

Metcon

21-15-9

Calorie Row

Ring Dips

Burpee Box Jump Overs

Wednesday 

Strength 

Pendlay Row

5-5-5-5-5

Metcon

3 Rounds

40 Doubles

20 KBS

10 Pull-ups

1 Rope Climb

Thursday

Strength

Deadlift 

5-5-5-5-5

Metcon

9-15-21

Cleans (135#/95#)

HSPU

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang DB Snatch (35#/20#)

5 Push-ups 

6 Sit-ups

Monday 2-24-2020

Warm Up

General:

2 Rounds

10 OHS

20 Doubles

Specific:

Squat Therapy

Strength

Back Squat 

5-5-5-5-5

Metcon

“Lunging Krannie”

50-40-30-20-10

Doubles

Reverse Lunge Wallballs 

Friday 2-21-2020

Warm Up

General: Coach Flow

T2B Progression

Pistol Variations

Specific:

Strength 

Pause Front Squats

12-12-12+

Metcon

AMRAP 18

16 Pistols

14 T2B

12 Wallballs 

10 Med Ball Sit-ups

Thursday 2-20-2020

Warm Up

General:

2 Rounds

20 Doubles

10 Push-ups

Specific: Coach Flow Shoulder Activation

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

Wednesday 2-19-2020

Warm Up

General:

400m Run

10 Ring Rows

Specific:

PVC Deadlift

Kipping Progression

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Tuesday 2-18-2020

Warm Up

General: 500m Row

Specific: Pause Squat Clean Review

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb