Monday 29JUL13
This week, there will be no additional work until the end. This is when we will test out a 1RM BS to see what improvements are made over the 4 week period. Saying that, if you see a METCON throughout the week that involves heavy squats (volume or weight), then best idea is to steer clear of that and sub in a different movement. Save the legs for Friday!
Sunday, July 28, 2013
Saturday, July 27, 2013
Saturday 27 JUL 13
Saturday 27 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
10x3 @ 85%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
CONDITIONING:
Main Site METCON!
Thursday, July 25, 2013
Friday 26 JUL 13
Friday 26 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Friday 26 JUL 13
Friday 26 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Friday 26 JUL 13
Friday 26 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Friday 26 JUL 13
Friday 26 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Tuesday, July 23, 2013
Wednesday 24 JUL 13
Wednesday 24 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
5x7 @ 75%+ - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Monday, July 22, 2013
Tuesday 23 JUL 13
Tuesday 23 JUL 13
BBG:
5X2 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
CONDITIONING:
Main Site METCON!
Sunday, July 21, 2013
Monday 22 JUL 13
Monday 22 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
4x9 @ 70+% - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Friday, July 19, 2013
Saturday 20 JUL 13
Saturday 20 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
10x3 @ 85% - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
CONDITIONING:
Main Site METCON!
Thursday, July 18, 2013
Friday 19 JUL 13
Friday 19 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80% - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Tuesday, July 16, 2013
Wednesday 17 JUL 13
Wednesday 17 JUL 13
Squats:
Smolov Cycle!
High Bar Back Squat
5x7 @ 75% - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
BBG:
12 Min to establish a 1RM Power Snatch
12 Min to establish a 1RM Power Clean and Jerk
CONDITIONING:
Main Site METCON!
Monday, July 15, 2013
Tuesday 16 JUL 13
Tuesday 16 JUL 13
BBG:
7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
CONDITIONING:
Main Site METCON!
Sunday, July 14, 2013
Monday 15 JUL 13
Monday 15 JUL 13
BBG:
7x1 Snatch + 3 Snatch Grip Push Press - Heaviest Possible, rest 60-90
Squats:
Smolov Cycle!
High Bar Back Squat
4x9 @ 70% - Rest at least 2 min between rounds.
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight
CONDITIONING:
Main Site METCON!
Friday, July 12, 2013
Saturday 13 JUL 13
Saturday 13 JUL 13
Mobility:
Squats:
Smolov Cycle!
High Bar Back Squat
10x3 @ 85% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Thursday, July 11, 2013
Friday 12 JUL 13
Friday 12 JUL 13
Mobility:
Link: Going around the ankle
Squats:
Smolov Cycle!
High Bar Back Squat
7x5 @ 80% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Tuesday, July 9, 2013
Wednesday 10 JUL 13
Wednesday 10 JUL 13
Mobility:
Link: IT Band and Flexor Wad
BBG:
12 Min to establish a 1RM Snatch
12 Min to establish a 1RM Clean and Jerk
Squats:
Smolov Cycle!
High Bar Back Squat
5x7 @ 75% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Monday, July 8, 2013
Tuesday 09 JUL 13
Tuesday 09 JUL 13
Mobility:
BBG:
5x1 3 Position Clean (Hi hang, Hang, Floor) + 1 Jerk - Hvy Poss, Rest 60-90
CONDITIONING:
Main Site METCON!
Sunday, July 7, 2013
Startover
Monday 08 JUL 13
So, due to the holiday break, we'll try this Smolov over one more time.
So, due to the holiday break, we'll try this Smolov over one more time.
Mobility:
Link: 10 Min Squatting
BBG:
7x1 Snatch + 3 Snatch Grip Push Press - Heaviest Possible, rest 60-90
Squats:
Smolov Cycle!
High Bar Back Squat
4x9 @ 70% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Tuesday, July 2, 2013
Wednesday 03 JUL 13
Wednesday 03 JUL 13
Mobility:
Link: IT Band and Flexor Wad
BBG:
12 Min to establish a 1RM Snatch
12 Min to establish a 1RM Clean and Jerk
Squats:
Smolov Cycle!
High Bar Back Squat
5x7 @ 75% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Monday, July 1, 2013
Tuesday 02 JUL 13
Tuesday 02 JUL 13
Mobility:
BBG:
5x1 3 Position Clean (Hi hang, Hang, Floor) + 1 Jerk - Hvy Poss, Rest 60-90
CONDITIONING:
Main Site METCON!
Sunday, June 30, 2013
Monday 01 JUL 13
Sorry for the last week, but surprise TDY trips out of any service area took me away from the computer. This week starts a new cycle. After 10 weeks of heavy squats, along with new PRs, we will start on the first four weeks of a Smolov cycle.
Sorry for the last week, but surprise TDY trips out of any service area took me away from the computer. This week starts a new cycle. After 10 weeks of heavy squats, along with new PRs, we will start on the first four weeks of a Smolov cycle.
Mobility:
Link: 10 Min Squatting
BBG:
7x1 Snatch + 3 Snatch Grip Push Press - Heaviest Possible, rest 60-90
Squats:
Smolov Cycle!
High Bar Back Squat
4x9 @ 70% - Rest at least 2 min between rounds.
CONDITIONING:
Main Site METCON!
Thursday, June 20, 2013
Friday 21 JUN 13
Mobility:
Link: Hamstring Stiffness
Squat a Day Program:
High Bar Back Squat: 3@40%
2@55%
1@70%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
5x2 Hi-Hang Snatch - Heavy, Rest 60
- Hi-Hang is at hip level. Only a slight bend in the knee is allowed, no forward movement of the shoulders.
5x2 Hi Hang Clean + 1 Push Jerk - Heavy, Rest 60
- Hi-Hang is at thigh level. Only a slight bend in the knee is allowed, no forward movement of the shoulders.
Skill
1a) 3x15 GHD Situps, Rest 60
1b) 3xME Toes to Bar, Rest 60
Conditioning:
Main Site METCON
Wednesday, June 19, 2013
Tuesday, June 18, 2013
Wednesday 19 JUN 13
Today, due to the "Total" yesterday, we will be taking it easy until picking back up Friday.
Mobility:
Link: Sitting Problems
Skill:
1a) 3x15 GHD Situps, Rest 60
1b) 3xME Toes to Bar, Rest 60
Conditioning
Main Site Metcon!
Today, due to the "Total" yesterday, we will be taking it easy until picking back up Friday.
Mobility:
Link: Sitting Problems
Skill:
1a) 3x15 GHD Situps, Rest 60
1b) 3xME Toes to Bar, Rest 60
Conditioning
Main Site Metcon!
Sunday, June 16, 2013
Monday 17 JUN 13
Mobility:
Mobility:
Link: Torque Hip Mob
Squat a Day Program:
High Bar Back Squat: 1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) Snatch: 7x1 Snatch + 3 Behind Neck Snatch Grip Push Press - Heavy, Rest 60 seconds
- This is to be performed by completing a full snatch, then completing the 3 Push Press without dropping bar.
2a) 3x3 Drop Snatch - Heavy, Rest 60
- Do not heave the bar before dropping underneath. Will be a lower weight than the Snatch Balance.
2b) 3x3 Snatch First Pulls (Slight Pause at Knee) - Heavier than last week, Rest 60
CONDITIONING:
Main Site METCON!
Friday, June 14, 2013
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