Rest Day!

Take a day off, recover and relax. On Monday we'll be going back to Wednesdays and Sundays off with five days of training a week. I hope we have all made some good strength gains over the past while.

Here is a video I did of the overhead squat, chest to bar pull up video. I would appreciate it if anybody else would take the time to film themselves and send me the videos or pics for me to put up on the blog as well.

It is good to film yourself. I have uncovered some form issues I have that I need to work on. Go ahead and pick me apart and tell me what you see that I need to improve on.

Wednesday 21 July 2011

Weighted Pull up
3/3/3/3/3

3 Rounds for time
Advanced: 5 Power cleans @ 85% one rep max
                  10 L-pull ups
                  20 Pull ups
Intermediate: 5 Power cleans
                      7 L-pull ups
                      15 Pull ups
Beginner: 5 Power cleans
                10 Hanging leg raise
                15 Pull ups or horizontal rows  

Cool down with 2 minutes aggregate plank

Wednesday 20 July 2011

Push Jerk
5/5/5/5/5

As many rounds as possible in 10:00 of:
20 Push ups
10 Handstand Push ups
5 Push Jerk 65% of 1RM

Cool down with one minute aggregate front lever work

Tuesday 19 July 2011

Keep that core tight when doing an overhead squat

Deadlift
3/3/3/3/3


21 - 15 - 9 reps of
Advanced: Overhead squat, M135/F85lbs
                   chest to bar pull up
Intermediate: Overhead squat, M95/F65
                       Pull up
Beginner: Overhead Squat, M55/F35
                 Horizontal row

Cool down with two minutes aggregate Hollow Rock

Sunday 17 July 2011

Strength
Shoulder Press 5 rep max

Conditioning
3 rounds of
run 400m
Max reps handstand push up

Do the most difficult version you can. If possible do them with your belly towards the wall. This is more difficult than traditional HSPU but will also better prepare you to do them freestanding.

Saturday 16 July 2011

Weighing in at 86 Kilos Pyrros Dimas winning a world championship by putting up 213 kilos

Power clean
5 rep max the weight only goes up when all 5 reps look identical

5 rounds for time
5 power cleans at 90% 5 rep max
15 burpees


Cool down with one minute aggregate planche work

Friday 15 July 2011

Strength
Back Squat 5 rep max

Conditioning
My wife suggested this because she hates all living creatures
"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 pull ups
10 push ups
15 squats
-or-
"Mary"
Complete as many rounds in 20 minutes as possible of:
5 handstand push ups
10 alternating pistols
15 pull ups

Just kidding, my wife loves you all she just wants you to hurt really bad