Skill Work: Shoulder (Military Press) 85% 1RM 3×3

WOD: 50 Mountain Climbers - 15 Ring Pushups - x 4

You cant get me to spill my guts- I refuse

Come and find out

HaHaHaHaHa!

Chelsea

Skill Work: Push Press - 85% 1RM 3×3

WOD:

Split Jumps (tire) L/R =1 then Wall Ball

5 -10 -15

DB/KB Upright Row - then Burpee

5 - 10 - 15

Just be glad that we are not doing 58 of ANYTHING

WOD:

Row 300 - 15 Push Press - 15 Pull Ups - 15 High Pull Snatch

Jump 300 - 15 push press - 15 Pull Ups - 15 High Pull Snatch

x3

On Push Press use 30% 1 RM - Use DB/KB

WOD2:

1 foot cross - front/back/side/side =1

How many in 1 minute - do 1 foot then the other

x2

When I was a young man, I never would have believed I would have made it this far in life. All the things that my dad said to me when I was a young man and I scoffed at, ring surprisingly true. Youth is definitely wasted on the young.

Sheryl and I spent a couple of days learning and relearning about the Olympic lifts and their place in sports performance. Its amazing that the USA’s top Heavyweight Olympic lifter, Shane Hammen, is 5-9 and 360 lbs. Yet Shane can box jump on a 48″ box. That is not only amazing but a testament to the Olympic Lifts.

Doing a Bench Press records 300 w of power or 30 lit light bulbs if you will. To do the 2nd pull of a snatch or clean generates 5500 w of power or 550 light bulbs. Which one do you think has a greater application to the fit pit?

I have a class of young soccer players that come M-W-F from 7:30-8:30. They utilize our warmup, do a flexibility and balance warmup, do a modified workout of the day and are being introduced to the Olympic lifts via the stick. I have had numerous parents comment to me that the balance work has paid off in that their children are able to stay on their feet, hop over opponents tackles, cut without falling down, hold off opponents challenges and approach the game from a confident physical perspective. One of the dads phoned me today to say that during a recent tournament, he was approached by 3 opposing coaches who commented on his 7 yr olds agility. These professional coaches had never seen a boy so young with the balance and agility that he displayed. That comes from what he is being taught.

Its amazing to me how everyone makes the available space in the gym work for them. Everyone moves aside, watches each other and positions themselves so they get the most out of what we got. Humans are very adaptable.

I think everyone likes the new changes we have undertaken in the gym. I cant wait to be able to open the doors once the weather warms up because we can do most of our work outdoors. We will also be making some changes to our equipment as we get new slam balls and other implements. Im going to bring my wheelbarrow so we can do weighted wheelbarrow pushes, which are awesome. Odd shaped implements are a great way to build core strength.

Well, 57 years have come and gone, its now on to 58 which will be the best ever.

Skill: Front Squat - 85% 1RM 3×3

WOD: Using DB/KB at 50% 1RM

10 Hang Squat Cleans

10 Dips - IF use box- add weight plate; if using rings or dip stand - use weight vest or weight belt

x5

Coaching Tip: Meant to be heavy - not meant to be fast - challenge yourself

SKILL WORK: Back Squat - 85% 1RM - 3×3

WOD1: 2000 meter row for time

WOD2: - KB around the world

WOD: Use Barbell (35% 1RM) Push Press to Failure - When you stop thats it ( Count reps)

Move immediately to Pull ups and Pull Up to Failure when you stop thats it (Count Reps)

3:00 Rest

Do it all again for a total of 3 rounds.

Skill Work: Power Clean - 85% 1RM 3×3 - Dont have a 1rm? Determine it TODAY!!!!!

WOD1: 7 OH Squat (55-65%) 1RM - 14 DB/KB Swings - 21 Pull Ups (experiment on these as well)

WOD2: 30 Floor WIpers L/R=1 - Challenge yourself if its too easy add weight