Blog Archive

Do not forget we are CLOSED Monday September 3rd.

There will also only be a 10am on Sunday, no 5pm Class.

From: Kelly Hansen <>
Date: 30 August, 2012 4:43:30 PM PDT
To: Kelly Hansen <>
Subject: POD

I can’t find this guys name, but jebus, he is strong.  At 169lbs squatting 628; if you just look at his face, he might as well be buttering his morning toast.

Friday’s Skill Strength Element:

Take 15 minutes to find your Butter Back Squat 1RM. How heavy can you go and still make it look effortless?

Take 20 minutes to find your Close Grip (14″) Bench Press 1 RM. This will be on the Leader board today.  Athletes, we’ll have to move pretty efficiently through this due to our limited number of benches.

Take 10 minutes to do DB External Rotations @ 3010 tempo* x 8 reps/arm, 3 sets .  Elbow should be at or just below shoulder height, elbow stays at 90 deg, do your weaker arm first. Gold star if you can do this with 10% of Close Grip Bench Press Max at the prescribed tempo

This exercise is not super flashy but it will go a long way to help develop a heathy, balanced shoulder complex.

*when tempo is described as above in a four digit prescription:

The first number refers to the eccentric or lowering part of the exercise
The second number refers to the isometric pause in the stretched or bottom position
The third number refers to the concentric contraction or the way up
The fourth number refers to the isometric pause in the shortened or top position

So today’s 3010 tempo for the External Rotation means
3 seconds to lower the DB
0 second pause at the bottom
1 second contraction on the way up. As fast as good form allows.
0 second pause at the top

Saturday’s Skill/Strength Element:

1 Hang Power Snatch + 1 Hang Squat Snatch

Saturday’s Workout:

In teams of two, trading off rounds

5 Power Snatch (95lbs)

200m Row

ARMAP in 8 min

4 min Rest

10 Kb Swings (1/1.5 pood)

200m Sprint

AMRAP in 8 min

Add both blocks together for the leader board.  In the event of a busy class start half the group on the Swing/Run block.

A

Today’s Skill/Tech/Strength Element:

Groove the workout movements

Today’s Ladderboard* Workout:

Fight Gone Bad

Wallball (20/14lbs)
SumoDeadliftHighPull (75/55lbs)
Box Jump (20″)
Push Press (75/55lbs)
Row (cal)
Rest
Spend one minute at each of the above stations, accumulating as many points as possible.
3 Rounds

* Information on how the Ladderboard works can be found here

Note # 1 – in the event of a busy class, where athletes are directed to start on different stations, those who have a shot at scoring above 350 must start on the Wallball station (to prevent artificially high scores and knocking someone off the leaderboard).

Note # 2 – a push jerk is not a push press

A

Today’s WarmUp:

Coaches, sneak in some one legged squat movement preparation.  There is are a couple good options at 2:30 on in the video above

Today’s Skill/Tech/Strength Element:

Gymnastic Total – this will be on the  Leaderboard today

1RM Weighted Pistol*

1RM  Weighted RingDip**

1 RM Weight PullUp***

15 minute time limit.

Add Maximums together to find your total.

bodyweight + external weight = 1RM. Example: If I’m 200lbs and I can do a pullup with 110lbs, my Pullup 1RM will be 310lbs.

*Pistol 1RM has to be preformed on both left and right legs for it to count.

**If you need assistance and your Ring Dip 1RM is done with the cream coloured band or the small red band, subtract 30lbs from your bodyweight.

If your dip is done with a bigger red band, subtract 50lbs

If your dip is done with a purple/small blue band, subtract 70lbs

If it is done with the green band, subtract 100lbs

***If you need assistance and your Pullup 1 RM is done with the cream coloured band or the small red band, subtract 25lbs from your bodyweight

If your pullup is done with the bigger red band, subtract 35lbs

If your pullup is done with a purple/small blue band, subtract 50lbs

If it is done with the green band, subtract 85lbs

Today’s Workout:

With a 20 min count down clock

Buy In  – 800m Run

and then amrap of the following, in the time remaining

4 Pullups

8 PushUps

12 Hollow Rocks

16 Mountain Climbers

A

Hey All!

Please note that we will be closed on Monday September 3rd for Labour Day.

Hopefully we will be able to enjoy the sunshine!

Have a great week