Thursday, April 24, 2014

Thursday

Carleen

Strength:
Deadlift
1 rep every 30 seconds @ 65-70% of your 1RM (15 total reps) for 7 minutes
(just add about 5-10# more than a week ago)

Conditioning:

Row 500m
21 t2b
21 stoh 115/80

Row 500m
15 t2b
15 stoh

Row 500m
9 t2b
9 stoh

Wednesday, April 23, 2014

Wednesday

COACH TIM ON THE SOAPBOX ABOUT FAT LOSS AND THE SCALE


Surf Burpees are the best!

Skill:
10 min emom (same weight across)
  • snatch lift-off with 3 second pause
  • snatch extension
  • power snatch
(continue without taking a break)

10 min emom (add weight each min)
  • power snatch
  • ohs 
  • 3 position snatch balance
Conditioning:
13 min amrap
800m run (once only)
20 box jumps 36"/24"
20 c2b pullups
20 burpees




Tuesday, April 22, 2014

Tuesday

THE HEALTHIEST BEVERAGE ON THE PLANET

Gonzo stands watch as Lucy & Robert do surf-burpees

Strength:
Shoulder Press 10 x 67.5%, 8 x 72.5%, 6 x 77.5%

Conditioning:
One minute drills. Go for max reps in one minute. One minute rest between exercises. Five minute rest between rounds. Two rounds.

  1. pullup
  2. pushup
  3. situp
  4. squat
the day's results

Monday, April 21, 2014

Monday

WANNA PULL LIKE ILYA?

Saturday Beach Crew
Strength:
Back Squat 9 x 67.5%, 7 x 72.5%, 5 x 77.5%

Conditioning: adapted from April 12, 2013

300m run with a 45# or 35# bumper plate
50 double unders
40 squats
30 situps
20 burpees
10 hspu
20 burpees
30 situps
40 squats
50 double unders
300m run with the plate

RESULTS 

Sunday, April 20, 2014

REST DAY

NO BARBELL CLUB TODAY.
ENJOY SOME REST! HERE ARE A FEW GOOD TRAINING ARTICLES FOR YOU. 

ALCOHOL AND PERFORMANCE

SLEEP AND PERFORMANCE

EXERCISE VS RECREATION

ALL OF THESE ARE ISSUES THAT CAN AFFECT THE OUTCOME OF YOUR TRAINING. IF YOU WANT TO PROTECT YOUR INVESTMENT, DO SOME READING, OTHERWISE YOU COULD BE UNWITTINGLY SABOTAGING YOUR OWN EFFORTS.
COACH TIM

Saturday, April 19, 2014

BEACH WORKOUT

IT'S FINALLY THAT TIME! BEACH WORKOUT WEATHER IS HERE SO LET'S MEET AT 10AM AT THE SOUTH SIDE OF MUSTANG ISLAND STATE PARK FOR A LITTLE FUN, AND A GOOD OUTDOOR WORKOUT!
TAKE THE ROAD TO PORT ARANSAS (HWY 361) THEN TAKE ACCESS ROAD 3 AND HEAD NORTH ON THE BEACH FOR 2 MILES. 


BRING YOUR OWN WATER!
DROP-INS WELCOME! $10 FEE

Friday, April 18, 2014

Friday

BEACH WORKOUT 10AM SATURDAY
Take Access Rd 3 then go North as far as you can go
Skill:
EMOM 16 min
8 min 30 DU's/min (unbroken)
8 min 2-position Muscle Clean - Catalyst Athletics Exercise Video

Conditioning:
21-15-9
70# goblet squat (women 53#)
honest pushup
back extension
pullup
(broken sets will cost you 5 burpees on the spot)