Sunday, January 31, 2010

Week 6 Day 1

Back to hard work, but stay in the prescribed rep range

1.) Double kettlebell parked power jumps 8x3
-(Works best with a partner, you go, they go...deadlift the bells outside the feet to the power position and in one fluid motion explosively jump and land athletically while smoothly transitioning the bells to a parked position on the ground outside your feet, reset the back, repeat 2x)

2.) Press 3-4x6-8

3.) Muscle ups 3 x submax

4A.) Explosive pushup 10x3-6
-(Both hands and feet pop off ground, add vest if possible)
4B.) Explosive pullup 10x3-6
-(Try to pop off the bar, vest?)
4C.) Kneeling pop up 10x3-6
-(Start on ground kneeling, then explosively jump from knees and land in the bottom of a squat, preferably with both hands "handcuffed" behind back, or even a little added weight)

5.) Keg carry x5 minutes for distance
-(If you do not have a keg, sub a sandbag or a stack of bumps or standard plates)

Don't forget to check out the Underground Strength Coach Mentorship!

Have a Beast Session

Saturday, January 30, 2010

No Gym? No Problem...

Week 5 Day 4

Last day of deload week, I am chompin at the bit to get back to some serious training. That is the wonderful part of deloading...getting your body ready and eager to train like a warrior. We've rested well, protected our bodies from injury, recovered from hard training, and now we enter right back into hell training next week. Be ready.

1.) Double DB power Clean + Push Press 5x5

2.) Squat (any variation) 3x10 @ 60%

3A.) Natural Glute Ham Raises 3x5
3B.) GHD Situps 3x10

4.) Sled Walk 1x400 meters

5.) Stretch, mobility, foam roll, play and enjoy life

Thursday, January 28, 2010

Underground Strength Mentorship

I am very excited to announce that I will be hosting an Underground Strength Mentorship for Zach Even-Esh on March 20th. This is an incredibly exciting opportunity for me and I am so pumped up about jackin some dudes up at The Strength Shop. We will all be going nuts, breakin rules and Beastin out! There will be some attitude and bloodshed for sure. We will be learning how to integrate barbell, dumbbell, kettlebell, and sandbag training with olympic lifting, strongman, gymnastics, powerlifting and sport specific training. In short, we are hitting on all the bases. We will put energy into performance nutrition, restoration and recovery, and business development, among other things. This is so awesome, I can not wait!. Hope to see you there!. Check out the link to Zach's event.

The Strength Shop Athletic Development

Wednesday, January 27, 2010

Week 5 Day 3

Deloading (Still)

!.) Free Handstand Press practice x 5-10 min

2.) Bench Press 3 x 10 @ 60 %

3A.) Ring Dips 3 x submax
3B.) Recline Rows 3 x submax

4.) Sandbag loading x 5-10 minutes

Week 5 Day 2

1.) Power snatch+OHS+Snatch Balance 1+1+1x6

2.) Deadlift 3x10 @ 60% of 1RM from last week, deload every rep, lift with speed and purpose

3A.) Reverse Hypers 3x10
3B.) Ab Wheel or Ring roll outs 3 x 10

4.) Suicide Sprints x 3-5 sets 90 second rest between efforts

(pick 4 spots, A, B, C, D. A) will be start and finish, B is 5 meters away, C is 10 meters from A, D is 20 meters away. Run from A to B and back to A, then run immediately to C and back to A, then run to D and back to A. If possible, time your efforts and your rest period. Be accurate with your distance, whichever distance you choose, it could be longer or shorter than mine, and keep records to compare in future.)

Sunday, January 24, 2010

Week 5 Day 1

After making progressions from fives to singles, hopefully most of us made PR's or are at least have a good plan of attack to achieve some short term strength goals in the near future. Being on the right track is what's important here. I feel good, did not hit any all time PR's but did hit some good numbers for my recent training. I'm a little beat up after a week of maxing out, so will deload this week with a few sets of 8-10 reps of 50-60% weight. Shit, I might even do some yoga, I've been pretty tight and it will do me some good as I've been neglecting my mobility work slightly. Remember, its best to deload right before you burn out, not after.

1.) Press 3x8-10

2.) Muscle ups 3 x submax

3A.) Handstand presses off bars or kb's (freestanding if possible) 3 x submax
3B.) Pull ups 3 x submax

4.) Sled work x 10 minutes

Saturday, January 23, 2010

Week 4 Day 4

1.) Power Clean 3x3

2.) Jerk 4x2

3.) Back Squat 8-5-5-3-3-1-1-1

4A.) Kettlebell Swings 3x12
4B.) Reverse GHD Leg Raises 3x12

5.) Prowler Walk 400 meters x1

Friday, January 22, 2010

Rollins Quote

"Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back." -- Henry Rollins

Thursday, January 21, 2010

Week 4 Day 3

1.) Bench Press 8-5-5-3-3-1-1-1

2.) Handstand presses 5 x submax

3A.) Ring Dips 3 x submax
3B.) Row Variation (Pendlay, Chinese, DB) 3 x 8-10

4A.) Box Jumps 3 x 5 (@ 85% max height)
4B.) Mix Grip Pullups 3 x submax

5.) Sprints 5-10 x 50-100meters

Wednesday, January 20, 2010

Week 4 Day 2

1.) 2 Power Snatches + 3 Overhead Squats x 5

2.) Deadlift x8-5-3-1-1-1

3A.) GHR's 3x10-15
3B.) HLR's 3x10-15

4.) Sled work 10-15 minutes

Monday, January 18, 2010

Week 4 Day 1

1.) Press 8-5-5-3-3-1-1-1

2.) Muscle ups 5 x submax

3A.) Ring pushups 3 x submax
3B.) Double KB highpull 3 x 10-15

4A.) Backwards sled drag 5 x 30 Meters
Follow immediately with:
4B.) Sprint 5 x 50-75 meters
4C.) Rest 90 seconds

Drag the sled for the required distance then drop the handle and run as fast as possible for the required distance in one smooth smokin fast set.

Saturday, January 16, 2010

Week 3 Day 4

1.) Double DB Split Snatch 5 x 3-5

2.) Squat 8x3

Rest 5 minutes

100 foot Medley of:

Sled Row pulls
Tire Drags Backwards
Farmers Carries

10-20 minutes

For those without the tools:

Every Minute on the minute you alternate between:

8 burpees
100 meter sprint

10-20 minutes

Wednesday, January 13, 2010

Week 3 Day 3

1.) Handstand Skill Work x 5 minutes, practice 1 arm handstand

2.) Single KB Clean and Press 8 x 3-5

3.) Bench Press 8x3 (Build a few pounds off last week, first 4-5 sets are build up)

4A.) 1 Arm FAT DB Bench Press 3 x 8-12
4B.) 1 Arm FAT DB Bent Rows 3 x 8-12

5.) Pullups 1 x failure (don't be a vag)

6.) Row Concept2 x 500 meters for time

7.) Foam Roll, massage, mobility work and prepare for saturdays clean and jerks and squats

Week 3 Day 2

1.) Snatch 3x3, 4x1

2.) Deadlift 8x3
Pull as fast as possible, don't perform more than 3-4 all out sets

3A.) Step ups 3x8-10 each leg(perform all reps on one leg, then switch)
3B.) RDL 3x8-10
3C.)GHB Situps 3x8-12 weighted and slow(hold weight behind neck, I prefer light sandbags to easily dump)

4.) Hill sprints or sled drags 10-15 minutes

Sunday, January 10, 2010

Week 3 Day 1

1.) Press 8x3

2.) Muscle ups 4x3-6

For time, 18-15-12 rep rounds of:
3A.) Ring Dips
3B.) Pull ups
3C.) Sandbag squat jumps (see attached video, it is not necessary to jump forward, only upwards. Keep the bag on the lighter side)

If you cannot perform muscle ups, you can practice your skill and progression after the last exercise of the day if you have the energy and time.

Friday, January 8, 2010

Week 2 Day 4

1.) Clean & Jerk
work up to heavy single then 80% x 1 x 4

2.) Back Squat 6x4
add 10 lbs from last weeks 5's

3.) Good Morning 3x8-10

4.) Bulgarian Bag around the worlds 3 x 1 minute with 60-90 sec rest.

Rest 5-10 minutes
For Time:
20-15-10 rep rounds
5A.) DB squat press
5B.) Pull ups

(I hear the groans of Fran, but it is Beast!) Try to use bells that total half your body weight. If you weigh 200 lbs, shoot for 50# bells. Scale accordingly to move smoothly without too long of breaks.

Wednesday, January 6, 2010

Week 2 Day 3

1.) Bench Press 6x4

2A.) Ring Pushups with chain or vest 3x submax
2B.) Mix grip pull ups with chain or vest 3x submax

3A.) Double Kettlebell Clean and Press 3 x 8-12
3B.) GHB Situps 3 x 15 slow

4.) 5 Burpees + sprint 50-75 meters x 5-10, rest as long as it takes to get back to start and not die

5. Foam roll and mobility work

Prepare for Saturday squats

Warehouse Built Beasts

I got some kids in this warehouse gym that I am super proud of, as beginners, they have the ability to set PR's all the time, and they are always hungry for more. Man I miss those days! It's been a while since I've seen a PR, but now I realize that I probably need a little more specialized focus in my training to achieve this goal. So now I am currently focused on a 550 pull. I've never broken the 500 barrier, mainly from being a pussy. Squatting has always been a little better for me, but now I am focused on bringing up this obvious weakness. Hope you enjoy the video compilation of some recent training at The Strength Shop.

Tuesday, January 5, 2010

Week 2 Day 2

1.) Power Snatch + Overhead Squat 80% (of snatch) x2 x6

2.) Deadlift 6x4

3A.) Walking Lunge 3x12-20 (Go heavy, carrying anything you can get your hands on)
3B.) GHR with hip extension 3x6-10
3C.) Twisting Hanging Leg Raise (HLR) 3x8-12

4A.) Sled Drags 100' forward x 5-10
4B.) Sled Drags 100' backwards x 5-10

5.) Grip work

Notes: If you do not know how to snatch, I will be posting a video tutorial in the next few days for beginners to learn how to do so safely and effectively. But for now, I recommend using a dumbbell instead of a barbell. Do 3-5 sets of 3-5 reps as a beginner. Disregard the overhead squats with weight. You can practice the overhead squats separately with a 3/4" pvc pipe if necessary. The first 3 sets of deads will be warm ups, the last 3 will be hard working sets. On the last set, perform as many reps as possible getting at least 4 reps. Sets 3A-C will be performed back to back, grab something heavy and do your lunges. If you do not have access to a GHR, you could do poor man's GHR's on the ground with foot support, or good mornings or RDL's. Twisting leg raises, hang from bar and touch knee to opposite elbow. Or do any ab work you can handle, these are not easy.

Sunday, January 3, 2010

Week 2 Day 1

1.) Press 6x4

2.) Muscle ups 3x3-6

3A.) Ring Dips 3x Submax
3B.) DB Row 3x Submax

4A.) Double DB Hang Power Snatch 5x7
4B.) Jumping Deck Squats 5x10

5.) Mobility, Flexibility and foam rolling!!!

Notes: Build up to a max effort on the last 3 sets of the press, performing as many reps as possible on the last set. Try hard not to miss any attempts (obviously). Sub pullups for muscle ups if necessary, pulling as high as possible on every rep, with submax reps. Try to get 1-2 more ring dips than last week. Try to use 5 more pounds than last week on the rows. If you are not good at snatches, just use one DB instead of two, and if you are still ugly (be honest), just do and aggressive high pull. (High pull = Dip at the hip reaching the DB between the knees, then aggressively extend the hip and pull your elbow high and outside toward the sky). If you cannot perform jumping deck squats illustrated in the video attached, then do regular jump squats, deep squats, or double unders, only double up on the reps for all substitutions.

Friday, January 1, 2010

Week 1 Day 4

1.) Power Clean + Push Press 5x3

2.) Back Squat 5x5

3.) Good Mornings 3x8

4.) Box Jumps x20 Total

5.) Sledgehammer Hits x up to 100 strikes

If your clean is sloppy or you are new to the movement, you can substitute a single DB for the BB. Build slowly on the squats, on the last set, get as many reps as possible. Practice perfect form on the GM's (as you should do always), I would prefer a lighter beautiful set to an ugly heavy one. Build up to your highest possible box jumps with no more than 20 reps. When possible, stick your landing like you would the catch in the bottom of the clean, feet flat, knees out. Partition the sledge hits as necessary.