July 21, 2011
A. 20 minutes to find 1 rep max Back Squat
B. 30 Burpees AFAP x 3; r/r – 3min
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Proud of our STRONG women
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Archive for 'Videos'
July 15, 2011
A. Hang Power Snatch 4×3; r/r – 2:30 min
B. Snatch Balance 3×4; r/r – 90s
C1. Challenging Pull Ups 3×12; r/r- 10s
C2. Heavy Unbroken KB Swings 3×21; r/r – 90s
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Open Post below to read more about the Snatch
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The Snatch – From ground to overhead in one fluid movement
Pyrros Dimas, BW-185lbs, Personal Best Snatch 397lbs
Why snatch?
First and foremost because it is fun. You can’t master the snatch in a week, month, or a year. There is always room for improvement, some people may be turned off by the technicality of the lift but for me that makes the snatch more enjoyable. It is more of a personal fitness journey, and not a destination, you keep chasing improvement because perfection is impossible.
The snatch will make you strong, fast, flexible, coordinated, and functional. Yes, please, and thank you; I would like all of the above. Check out my boy Pyrros Dimas below….one of the most powerful human beings on the planet!
Hang Power Snatch
Pyrros Dimas WR Snatch
July 13, 2011
10 min Practice:
Handstand, HSPU, HS Wall Runs, or Hand Stand Walk
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AMRAP in 15 min
5 Burpee-Candles
10 Toes to Bar
50′ Broad Jump
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June 24, 2011
3 Rounds for time of
400m Run
20 MB Lunges
15 Push Ups – Games Standard
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50 Turkish Get Ups (TGU)
If anyone wants to volunteer I will try to Turkish Get Up a human! Hut, you are not allowed to volunteer.
3 Comments
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No volunteers yet, I will try a max barbell TGU to give the victims, ahem human kettlebells confidence
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June 10, 2011
3 min AMRAP
Burpee
5m Run
Burpee
5m Run
*r/r – 1 min
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3 min AMRAP
5 Pull Ups
10 Squats
*r/r – 1 min
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3 min AMRAP
MB/Sandbag Get Up
Lunge R
Lunge L
Shoulder to Overhead
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Open Post for more
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Check out the two videos of the US Navy Seals Obstacle Course. One run by a Navy Seal and one by the American 50k record holder, Josh Cox.
Josh without a doubt has amazing cardio-respiratory endurance and mental toughness, but he is lacking in many other general physical skills, functional strength being at the top of that list. Josh is very fit compared to the general public, and after watching the video I would guess stronger than most endurance athletes. However, despite the fact he is a record holding specialist, who would you consider more fit after watching these videos? And this isn’t to bash on him, he trains specifically to be really good at running very fast for long distances, but it is a contention to the claim that endurance athletes (marathoners, triathletes, etc) are the most fit individuals on the planet.
Here is the Josh Cox video I was unable to embed in the blog
June 9, 2011
2 Clean & Jerk on the minute for 15 min
*65-75% of max C&J
*If C&J not complete, rest the next min
*5 Burpee foul for missed attempt during rest
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Mobility Work – Hip & Shoulder
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My results from my first Olympic Lifting competition at OK Weightlifting, Austin, TX
Snatch 115kg (PR)
Clean & Jerk 142kg
Total 257kg
Don’t know if we got video of the Clean & Jerk, but here is my 115kg successful snatch and my miss at 120kg. This is a tough angle to analyze the lift, but there is plenty of room for improvement! See any faults that I typically call you out on? Post to comments
Man I’m gonna miss he lift today, not so much missing the burpees lol