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If you haven’t seen the video its a must. Lots of good video of how a champion trains. He is literally working out all day long working on weakness.

What his routine?

He doesn’t really have one. And makes up his workouts pretty much on the fly. He does try and follow some sort of strength and it goes something like this

Monday – Some Type of Squat day (Front, Back, Overhead)

Tuesdsay – Some type of Press day (Press, Push, Jerk, Split, Bench)

Wednesday – Deadlift

Thursday – Some type of Press day

Friday – Some Type of Squat

Cleans Heavy twice a week

Snatches Heavy twice a week

Diet – Again doesn’t really have one. You would think that his diet would be very strict paleo but in all reality, when you are working out as much as he does you need to consume calories. Michael Phelps does the same thing, His training regiments are so intense that he has to literally eat all day long to maintain.

Of course not everyone has the luxury of training all day long so we can’t afford to eat like he does.

What type of workouts does he do. I saw alot of on the min workouts and tabata style 30 seconds on 30 seconds off type work.All in all this dude is a beast and its going to be tough to beat a guy.

Todays WOD

Strength

“Make up day”

Chose a lift and find a 1 rep max

I am doing Snatch

Metcon

Tabata Style

Burpees

Power Snatches 75/55

Rows For Calories

Thrusters 75/55

Chest to Bar Pullups

Sorry for the late post. Got home ate and went to bed. Today we got a nice fun WOD. Well This is my type of WOD Speed, Strength and muscular endurance will be tested.

Review: Cleans (High Hang, Mid Thigh, Below the Knee)

5 – 3 MIN AMRAPs

10 Power Cleans 135/95

15 Wall Balls

Scaled WOD

10 Dumbbell Cleans

15 wall balls

Surprise Games Athletes WOD

***Same as above except after every round add 20 lbs males / 10 lbs female but subtract 2reps***

So it would look like this.

Round 1

10 Cleans @ 135

15 wall balls

Round 2

8 Cleans @ 155

15 wall balls

Round 3

6 Cleans @ 175

15 wall balls

Round 4

4 Cleans @ 195

15 wall balls

Round 5

2 Cleans @ 205

15 wall balls

Hey Everyone,

Its been awhile since we have done Bench! Lets see where we stand.

Bench Press

3×5

That means work up to find a heavy 5 rep max. Do it again, do it again.

5 Rounds

10 Sumo High Pulls 115/75

20 Box Jumps 24/20

Cash Out

3 min max double unders

If you can’t do double unders

3 min max calorie Row (Since we are short on rowers the first 5 people that tell me the want to do rows instead of burpees when class starts gets the rower )

If you email me or tell me before class time you are disqualified

3 min Max Burpees

20 MIN AMRAP

400 m Run

30 KB Swings 53/35

15 Burpees

Cash Out

100 Situps

100 Vups

Games Competitors

50 GHDs (UnBroken)

Failure is 10 burpees for each stop

Yup its that time again. Its been awhile since we heard from her.

Bring your “A” Game

Strength

Front Squat

3 x 5

WOD

“Fran”

21 – 15 – 9

Thrusters 95/65

Pullups

7 MIN CutOff

If you scale you need to scale to a weight or band that puts you in a ~5 min time frame. This workout is meant to be done non-stop.

It’s time to hit up spartacus WOD. Its been a long time since we have done this workout.

1 Min at each Station

10 seconds to rotate

1 minute rest between rounds

3 Rounds

2 Rounds for Beginner

Station 1- Goblet Squat 53/45

Station 2- Mountain Climbers

Station 3- KB Swing 53/45

Station 4-PushUps

Station 5- Jumping Lunges

Station 6- Renegade Rows

Station 7- Rope Slams/Ball Slams

Station 8- WallBalls

Station 9- Situps

Station 10-Burpees

Hey Guys,

Sorry for the late post. I forgot to hit publish after I wrote it yesterday. Today we are going to slow it down and work on pure strength.

Deadlift

1 1 1 1 1 1 1

There are two ways to approach this workout

1) Work up to try and hit a new PR 1 rep max

2)Pick a heavy 1 rep weight and repeat it 7 times

Good Mechanics is key so setup and positioning has to be on point.

20 minutes for this workout. You need to rest about 1 to 2 minutes between sets.

4 x 300 m Row (As fast as you can)

or

Mile Run for time

Its about 9:34pm and I am beat. I wasn’t able to do this workout but it looked tough. 115 pushpress gets pretty heavy after a couple of rounds. Way to stick with it.

Don’t forget this weekend is our Anniversary Party. It will be at over in the play area with the volleyaball court/soccer field and outside patio of Wish. If you want to bring something please write your name and the item you are bringing. This is social time so feel free to bring friends. I don’t plan on having a workout because lets be honest I just want to eat good food drink some beer and play some games. I plan on having a keg so please make sure you bring some peeps or I will be forced to do keg stands until its gone.

This workout I for sure want to try

6 Rounds

Every Round Starts with a 200 m Run

3 MIN Each Round

Round 1

200m run

Rest of the time perform  Max Rep Squat Cleans 95/65

Round2

200 m run

Rest of time max Toes to Bar

Repeat

Hey Guys,

I am going to start trying to put up the WODs the night before. Hopefully I can get them in before 9pm. It all depends on when I get out and when I get done with Dinner. Its about 10:15 pm now I am with Stephanie listening to the awesome new song by Deadmau5 – The Veldt. If you haven’t heard it, google it. Its da bomb.

Anyways back to the Blog. Training Olympic Lifts. As most of you know olympic lifts are far from easy. The involve multiple joints muscles and take a tremendous amount of coordination. Everything has to happen in order for everything to flow correctly.

I just wanted to give you a quick little high overview of how I teach the olympic lifts.

1) Position – This is includes your stance, grip, back angle, etc – A beginner may spend weeks or months on this. It all starts with your mechanics and setup from the beginning is crucial.

2)Movements – How well do you put the movements together to flow. Olympic lifts have the ability to greatly increase neuroendocrine response. Why do you think I set up the same way everyday and break down each movement. Master the flow of movements.

3)Speed – Now its time to turn the movement into quick , explosive , and controlled technique

4)Load – Once you have mastered steps 1-3 and showed that you are able to be consistent over multiple reps, you are now capable of adding a heavier load

Please please don’t take it personal if I drop you down in weight if Steps 1-3 are not in sync. This is for your own safety and will make you everything flow smoother with heavier weight.

Tuesday WOD

Review: Handstand Pushups

WOD

12 MIN AMRAP

10 PushPress 115/75

5 Box Jumps 30/24

10 KB or Dumbell Snatch (5 right 5 left)

Volume Workouts. Light weight lots of reps is what volume means. Today we got a volume workout.

Wendlers Cycle Athletes we will be Maxes this week on Each of the following: Bench, Squat, Press, and Deadlift

PROGENEX BEING ORDERED TODAY

WOD

3 Rounds

30 BackSquats 135/95 (No Rack have to pick it up from the floor)

20 Pullups

10 Burpee Knee Tucks

You want to keep your time domain within 15-20 minutes so make sure you pick a weight if your scaling that is challenging. A coach will figure out a weight that is right for you and the rep scheme. You may be but on a 20 10 5 repscheme if your a beginner.

Competitors:

Sub 10 muscle up for 20 pullups