Tuesday May 8th, 2012

“Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved.”
- William Jennings Bryan

LEVEL 1

Front Squat 4 Sets X 5 Reps

Then

Handstand Practice

Then

3 R0unds

20 Single Arm KB Swing (10 each arm)

15 Sit Ups

10 Goblet Squats

 

LEVEL 2

Eight Sets For Time

3 Deadlift (225#/155#)

10 Burpees

Rest 90 Seconds

STRENGTH

Power Clean – 70% x 3 x 4

Snatch Balance – 65% x 3 x 5

Push press – 70% x 3 x 4

Article-> 10 Things We Know About Squats

Monday May 7th, 2012

“Embrace your adversity and allow it to make you stronger.”
- Kyle Maynard

LEVEL 1

Press 4 Sets X 5 Reps

Then

10 Min Handstand Practice

Then

3 Rounds

200m Run

10 TGU’s (5 each Arm)

20 DU’s

 

LEVEL 2

A1.  Snatch 3 Reps X 5 Sets

A2.  10 GHD Sit Ups

A3.  1 Min DU’s; Rest 3 Mins

 

STRENGTH

Snatch, work up to a heavy single

Clean and Jerk, work up to a heavy single

Weighted pull Up

Article-> Post Workout Nutrition

Cinco De Mayo!! And Jordan K’s Birthday!

7am SPrints at PHX College is the only class today.

Dodgeball tourney starts at 10am, be there!

Friday May 4th, 2012

“The method of the enterprising is to plan with audacity and execute with vigor.”
- Christian Bovee

LEVEL 1

Handstand Practice

Then

Deadlift 4 sets X 5 Reps

Then

3 Rounds

20 DU’s

15 Sit Ups

10 Burp-Zees-> These are totally new, come in and see what these are all about!

 

LEVEL 2

5 Rounds

Hang Squat Clean

Front Squat

Jerk

Back Squat

Behind the Nak Jerk

 

STRENGTH

Relax and get focused for the dodgeball tourney.

Video-> Butter Yo Sheyit

Thursday May 3rd, 2012

“The follies which a man regrets most in his life are those which he didn’t commit when he had the opportunity.”
- Helen Rowland

LEVEL 1

Skill Practice

10 Min handstand Practice

Then

Get Skrong, Cut and Yacked!

Bench Press 4 Sets X 5 Reps

DB Bench Press 10 Reps

1 Min DU’s; Rest 3 Mins

 

LEVEL 2

Find 1RM OHS

Then

1000m Row

50 KB Swings

800m Run

 

STRENGTH

Power snatch – 70% x 3 x 3

Jerk – 75% x 3 x 3

Clean Pull – 90% x 3 x 3

Back Squat 70% x 3 x 2;  75% x 2 x 3

Then

500m Row

50KB Swings