Big Strong Mike! Mike is hoping to get a spot in the Top 60 for Sectionals! No Matter what happens, he has been working his butt off and overall has made huge gains in his squatting and overall fitness! Just a side note, he was benching more than he could squat when he first came to us! Things are changing!
I. Dynamic Mobility Warm-Up:
Core Temp Warm-Up(Circuit of Agility Drills and Jumping Drills)
Partner Buddy Stretch(Tris and Lats)
Hamstring Buddy Stretch(One Partner Holds Leg)
Coach B Warm-Ups(7 Reps of Each Movement):
Up and Down
Elbows High and Outside
Muscle Cleans
Hang Power Cleans
Hang Squat Clean
II. Strength and Metabolic Conditioning Workouts of the Day:
“TWO AMRAPS. ONE FEELING. PART DEUX.”
A. You will have 8 Minutes to establish a 2 Rep Max in the Power Clean. There will be a time limit of how long it will take you to finish your 2 reps. Once your hands touch the barbell, you will have 15 seconds to finish 2 reps in the power clean. You can go for as many sets or as few sets as possible to establish your two rep max. However, once the bell sounds 8 minutes is over, then you are finished for this first part of the workout.
-Rest 5:00 Minutes-
B. AMRAP 7 Minutes of the following:
7 Deadlifts
7 Burpees
*The deadlifts will be light and fast. Concentrate on explosiveness of the movement and speed of the movement. Your goal within the 7 minutes is to go unbroken and to rest as little as possible.*
*Level 1*
Deadlifts @ 95/65
*Level 2*
Deadlifts @ 115/85
*Level 3*
Deadlifts @ 155/105
III. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1)
1st set x 5 reps(add 10 lbs)
2nd set x 5 reps(add 10 lbs)
3rd set x 5 or more reps(add 5 lbs)
*Look at February 11th, 2011.*
B. Two Workouts of the Day:
AMRAP 8 Minutes of:
3 Muscle Ups
7 Power Cleans @ 185/125
-Rest 5:00 Minutes-
AMRAP 7 Minutes of:
Power Snatch x 3 reps @ 135/95
Sprint 100 m
Post Weights Used and Number of Rounds Completed to Comments.
dude is a BEAST
Hahaha he could probably do more handstand pushups than air squats to! 😉
thats not fair i couldnt do a full range of motion air squat.
loook at that sexyyyy body!! ;0)
Two tough amraps for the competitors today. First one Kevin adjusted to Amrap 8 of 3 power cleans at 185 and 4 muscle ups…got 4 rounds plus 4 reps on that. The power cleans were ok but made the muscle deceptively tough. The second one stayed the same… got 7 rounds plus 1 rep, pretty happy since I tend to struggle with these heavy metcons so im glad we got it in. For the squatting I didthe final set of 5 or more with 225 for 11 reps.
Thanks to the new strength program I feel that strength is definitely less of a weakness for me than it used to (didn’t mean for it to be a play on words)
Thanks Kevin, I feel confident going into the open next week.