ALL
20 Minute AMRAP:
3 Wall Walk ups (On last one hold handstand for 30 seconds)
2 Rope Ascents
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Take a look at the following video from Norcal Strength & Conditioning.
Remember this is a CONTROLLED movement. Do not have soft shoulders and if you can not control this movements please perform isometric holds on your elbows and toes for 30 sec counts as a substitution.
Remember that you walk your hands up and once you are in the handstand position walk them back out. On the third rep you will hold the handstand position for a 30 second count.
Hang Power Clean
5-5-5-3-3-3
*Post Max Weight
**If form degrades please back off the weight
Rest 5 Minute then Perform:
Glute-Ham Sit-ups
3×10
*Post Weight or if with partner perform med ball tosses at top
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Example videos pulled off the internet below. If you are not familiar with the clean please do the following progression. Even if you are familiar with the clean please perform this progression with light weight as a warm-up. The hip sweep is a great teaching tool. Please remember that the back angle stays the same through the bottom part of the pull, your lats actively pull the bar on your legs, and you push your knees back to get the bar into the pocket. Goodluck, and remember FORM before weight.
2pm and they haven’t finished clearing the parking lot. Going to shut it down for the day and pick it up at 8am tomorrow morning. My apologies, but just not going to happen today.
Still pretty bad out there. Union Square parking lot is not ready to accept cars. I’m going to try to open at 12 at the earliest, but check here or facebook before you head out.
New Hope Fitness will delay it’s opening today in order to ensure the safety of our employees and our members. Once it is deemed safe for local travel, we will open. Please check this website for updates.
ALL
Deadlift
3×5
1st Set 50% 1 Rep Max
2nd Set 55% 1 Rep Max
3rd Set 60% 1 Rep Max
Rest Then Perform:
Upper body pulling motion (Pull-ups, rope climbs, etc.) Keep the effort level around 60-70%.
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You better stock up on your eggs and milk, looks like some snow. Anyone ever wonder why so many people buy milk and eggs when snow is coming? I wonder if this guy stocked up on milk and eggs regularly not just when it snowed (Thans Paul for pointing this guy out.
Do you have a 3 x body weight clean and jerk, hell do you have a 1 x body weight clean and jerk?
Do something for a reasonable amount of time, with moderate effort, and call it a day. Need ideas? Hike for an hour with a weighted pack, play with the kids, split some wood, or go on a run at a slow pace and actually notice the scenery.
Or, if your Steel Panther buy a hulla hoop, fill it with cement, hulla for a hour (with no shirt on of course), and post it to youtube to set off your stardom.
ALL
Deadlift
3×5
1st Set 50% 1 Rep Max
2nd Set 55% 1 Rep Max
3rd Set 60% 1 Rep Max
Rest Then Perform:
Any type of upper body pushing movement. Maybe try max rep push-ups, got fifty? Or, if your Surge got 200?
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Just started a daily blog just to document my daily training & work towards getting my certification. Take a look
Hillarious video posted by the big man Larry yesterday in the comments section. Came along the following video from the crew over at Mike’s Gym (Burgener’s place). Most garages simply store out left over crap, Coach Burgener makes freak athletes in his. Longer video, just take a quick look at some of the failed attempts. Not much different than the successfuly lifts huh?
