Yes, this is Tuesday’s Sessions again. Well… a few of them, with the results underneath Tuesday, November 29th 2011 Dan C. A. Bench Press @ 145lbs @ 40X1; 6 reps x 4 sets; rest 3 min B. Clean-Grip Deadlift – Build to a tough, but not maximal 5 Reps quickly C. Seated Good Mornings; 8-10 [...]
Archive for November, 2011
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“Nearly all the things I do that are of any merit at all start off just being good fun.” – Brian Eno Welcome to the newest WCSC Exclusive Client, Mike Harding. Happy to have him join us! ——————————— A change. In order to improve upon what we have developed here and make it even a [...]
Monday, November 28th 2011 Janeil Foam Roll Hip Capsule Mobility Hip Internal Rotation Wall Mobility w/ Band X-Band Walks – 10 each leg + 3 rounds for Quality @ 53lbs, 73lbs, 83lbs (1st, 2nd, & 3rd set): 3 Clean Deadlift + 3 Hang Power Clean 3 Front Squats + 3 Position Squat Clean (Highhang, Midhang, Floor) [...]
Saturday, November 26th 2011 Janeil, Steph, Colin @ 11:30am 3 sets for quality: 10 Goblet Squats @ 53/35lbs 10 Turkish Get-ups (5/side) 10 Hollow Rocks + 5 rounds for time: 5 Sumo Deadlift Highpulls @ 135lbs/85lbs 5 Ground to Overhead @ 135lbs/85lbs 5 Power Snatch @ 135lbs/85lbs . @ 3:00pm amrap in 12 minutes: 7 [...]
Friday, November 25th 2011 Janeil Foam Roll Hip Capsule Mobility Hip Internal Rotation Wall Mobility w/ band (ask me to show you) Single Leg Hip Bridges + 3 sets for quality: 6 Kipping Ring Dips 3 attempts at max-distance handstand walk 6 Reverse Med-Ball Tosses @ 10lbs + A1. Front Squat @ 30X1; 4-6 reps [...]
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Happy Thanksgiving!!! Thursday, November 17th 2011 Wes For Quality (focus on form, technique, not time): 100 Turkish Get-ups @ 26lb Kettlebell or 25lb DB . Jaala Foot Pull Wall Drill x 3 sets Exaggerated Foot Pull x 3 sets Carioca Drill x 3 sets + Run 2 minutes at EASY Pace focusing on form + [...]
Wednesday, November 23rd 2011 Janeil Foam Roll Shoulder Flexion Band Mobility Elevated Split Leg Hip Mobility + A. Split Jerk Tech Work – 10 minutes B. 14″ Grip Bench Press @ 30X0; 3, 3, 3, 3; rest 3 min b/t sets + 3 rounds for time: 20 KBS @ 53lbs 20 Burpees . Jen 5 [...]
Tuesday, November 22nd 2011 Janeil AM Run 30 minutes @ Z1 (conversation pace) PM Foam Roll Bully Mobility Ankle Bent-Knee Floor Mobility w/ Band + 3 rounds for Quality, not time: 3 Knee Jumps to Feet (focus on landing mechanics) 3 Kipping HSPU 6 Toes to Bar + 5 rounds @ 100% effort 3 Tough [...]
Standing Triple Jump – OPTathlon 2011 Monday, October 21st 2011 Janeil Foam Roll Hip Capsule Mobility Lacrosse Ball Sticky Rib Mobility X-Band Walks + 3 rounds for Quality @ 43lbs, 63lbs, 73lbs (1st, 2nd, & 3rd set): 3 Snatch Deadlift + 3 Hang Power Snatch 3 Overhead Squats + 3 Snatch Balances 3 Position Squat [...]
Sat/Sun, October 19-20th 2011 Janeil amrap in 7 minutes: 2 Muscle-ups 2 Deadlifts @ 225lbs . Jen 2 rounds for time: 50 Walking Lunges 20 Thrusters @ 65lbs 50 Double Unders 20 Push-ups . Steph, Helen, Michael “Barbells for Boobs” . Jaala Foam Roll Shoulder Front Rack Band Mobility Shoulder Flexion Band Mobility Hamstring Flossing [...]