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Friday, May 22, 2015

May 22, 2015

Weight lifting

A) Push Press 8-10 reps x5  65%, 70%, 75% , 80%, 85%
B) skill work-10 minute of TGU practice light weight       
TGU Demo            
C) Eccentric pull-ups accumulate 12 reps   

D1 HS Hold -60 sec               
D2 hollowbody hold - 60 sec       
D3 arch body hold      
60 sec/ 60 sec rest x5                        


3 mile run at 8:15 pace 

Record your time.

Wednesday, May 20, 2015

May 20, 2015

Weight Lifting 

A)Back Squat 31X0 8 reps x5   65%, 70%, 75%, 80%, 85%  
3 min rest between sets                       
B) Rear foot elevated spilt sq. 3sec count going down. Start with 25 lbs in each hand and increase if to easy  8-10 x5               
90 sec rest between sets      
C1)Hanging leg lowers 3 sec count going down 14 Reps
If this is too hard, bend your knees or do it laying on the ground by holding on to something with your hands like a pole or squat rack and bringing your feet up to it and then lowing them down slowly.                  

C2)Good morning 31x3 
10 Reps Only use pvc pipe, 35 or 45lb bars. Do not do more then 45lbs!   
Good Morning Demo        

12 Emom 2 Power Cleans + 3 Front Squats 
use 85% of PC Max 


5 x 800m w/ 2:30 rest

Record your times

Monday, May 18, 2015

May 18, 2015

Weight Lifting 
A) Sumo Deadlift 8 reps x5  70%, 75%, 80%, 85%, 85%. Rest 3 min between sets
Make sure your form is perfect. Knees out, toes pointed out just a little bit, make sure your body is be hide the bar, and squeeze your glutes all the way up! 

B1) Glute Bridges 8 hold for 45 sec 
B2)Med ball hamstring curls 8-10, Rest 60 sec  x5  
C) Plank 60 sec, Rest 60 sec   x5                 

12 min amrap             
15 wall ball       
10 Burpees          

record your reps for amrap 


8 x 200m w/ 90 sec rest 

Record your times

This week the 200s you'll have shorter rest then before. Make sure you stick to the 90 sec rest period between sprints. Bring a friends or a siblings to time you if you think that will help.

Friday, May 15, 2015


Mike Boyle is one of the best in the business - and by some is regarded as THE very best.  He has trained professionals, collegiate athletes and Olympians.  The guy is very legit.

Please follow this link to check out 8 ideas for things to incorporate into your warm-ups, and/or do on your own.

And this next link gives you info on 3 additional exercises you can (and should do) as part of warm ups to improve hip flexibility - something almost everybody can use help with!   *it is titled how to fix back pain, but the key is the hip mobility… "fixing" back pain would just be a bonus.

May 15, 2015

Weight Lifting

A) Push Press 10-12 x4 sets at  60%, 65%, 70%, 75%
B) 10 minutes of practicing TGU. Use light weight 15 lbs and keep your shoulder to your ear the whole time, also practice on keeping your core tight throughout the whole exercise.           
C) Eccentric pullup accumulate 10 reps                        
D1) HS Hold   45 sec.        
D2) hollowbody hold  45 sec.      
D3) arch body hold     
45 sec/30 sec rest x4                       

3 mile @ 8:30 pace 

Record your time on the 3 mile run

Wednesday, May 13, 2015

May 13, 2015

Weight Lifting 
A)BS 31X0 8 reps x4    65%, 70%, 75%, 80%
Really focus on driving up through the heals on your Back Squat!

B)  Rear foot elevated spilt sq. 3 sec count going down 8-10 x4 
This week use weight, start with 15 lbs, increase weight each set as long as you can compete the 8 reps, if you can't go down in weight.                    
C1)Hanging leg lowers 3 sec count going down                   
C2) Good morning 31x3 10 reps x4 -use either a pvc pipe or a 35 lbs or a 45 lbs barbell       
                    Good morning demo

10 Emom 2 Power Cleans 85% (increase weight for last week) + 15 single Jump Rope

Post a video on the blog doing one of the exercises or doing an exercise on your own.

For this workout you need to use go to a track or use a treadmill. Something that allows you to measure the distance you've ran. 

4 x 4 min run w/ 3 min rest
(record the distant you ran in 4 min)

Monday, May 11, 2015

May 11, 2015

Weight Lifting
A) Sumo Deadlift 8-10  x4     65%, 70%, 75%, 80%
3 min rest in between sets 
B1) Glute Bridges 8 Hold for 40 sec   
B2)Med ball hamstring curls 8-10  x4                 
C) Plank 45 sec  x4                 

Practice DB Snatch for 10 minutes before doing the amrap.

10 min amrap              
15 wall ball                      
10 db snatch 

Record your reps

4 x 200mw/ 60 sec rest 
4 x 400m w/ 90 sec rest

Record your times