Find that heel

Find that heel on the leg during lunges. Doing this will keep the knee in a safe position and allow for proper force to be applied effectively during the standing portion on the movement. Also keep the chest up and back arched, now is not the time to get lazy on this.

Training:
21-18-15-12-9-6-3 Overhead weighted lunges (45# and 25#)
3-6-9-12-15-18-21 Burps

Balance

Balance is one of the 10 aspects of fitness and we all know we are only as strong as our weakest link. Most of our trained balance takes place during the movement prep prior to the work out, however it takes great balance and strength to put up heavy weights. Again training many aspects of fitness to build that broad, functional fitness.

Training:
Push-press 5x3
Then
Plank 1 minute
1 arm, 1 leg plank 15 secs per arm and leg combo

Saturday

The clock didn't run but that doesn't mean work wasn't done.

20-18-16-14-12 Dumbbell snatches (split between two arms)
20-18-16-14-12 push-ups
20-18-16-14-12 2 count chinnies

Hips and ass

Want to get strong and build muscle? More muscle means a faster metabolism, when paired with a healthy diet. Get those hips and ass strong! The stronger these 2 areas are, the more weight can be lifted, and the more weight lifted the more muscle that is built.

Training:
Squats 5x5
Then
Weighted sit-ups 4x10

Strength

Strength is extremely important to all athletes and regular Joes. Strength takes much longer to build than metabolic capacity, but it is lasting and is the basis for all other aspects of fitness. Stronger people get in condition much faster, they become more powerful and have more muscle. Get strong, eat low carb, do not be afraid of those quality fats and protein.

Training:
15 tire flips
15 any-how over head
15 tire jumps
12 tire flips
12 any-how over head
12 tire jumps
9 tire flips
9 any-how over head
9 tire jumps
For time

Simple

Simple is best but is not always easy, but we wouldn't want it to be easy.

Training:
21 pull-ups
21 push-ups
Run 400 meters
15 pull-ups
15 push-ups
Run 400 meters
9 pull-ups
9 push-ups
Run 400 meters
For time

Stay on the heels as long as possible.

When dropping into the dip portion of the push-press or push-jerk, stay on the heels as long as possible. What this will do is keep the body in the correct position and allow the athlete to apply maximum power to the ground to blast off on the drive portion. Yes, during the aggressive drive portion of the lift the heels will come off the ground as the athlete reaches full extension of the hips and knees, this is expected and encouraged.

Training:
Push-press 5x5
Then
Plank 1 minute
1 arm, 1 leg plank 15 seconds, then switch the arm and leg

Heavy movements and proper supplemental work

Supplemental work should be chosen and trained to help improve major lifts such as the deadlift or press. In most cases heavy and static core work is great because a stronger core aids in greater power transfer for the ground to the weight.

Training:
Deadlift 5x1
Then
Weighted sit-ups 4x10


Tracy pulling 235 lbs


Chris pulling 190 lbs


Weighted sit-ups with 45 lb plates

Stay tight

If an athlete lets their body get loose and unbalanced during a full body weighted movement, it will collapse under the weight. Even when knee deep in a conditioning workout, work hard to keep the core and body stabilized to prevent from being dropped on your ass.

Training:
5 hang squat clean thrusters
7 burpees
5 rounds for time

Core stability

Holding a weight over head with a straight arm really challenges the core as well as the rest of the body from the weight over head to the feet.

Training:
Waiters walk 100 meters
15 swings
21 tire jumps
3 rounds for time.

Lack of updates

I missed posting this last weekend as I was out of town attending an outstanding Trainer seminar put on by Dutch Lowy. I learned a great deal from him and I hope to be able to hit one of his seminars again in the future.

Training:
Press 5x1
Then
Push-ups plank 1 min
Plank 1 min
Rest 1 min
4 rounds



Dutch killing it!

Killer

These minute drills are killer!

Training:
Box jumps 30 secs
Push-ups 30 secs
Burps 30 secs
Jump lunges 30 secs
Swings 30 secs
Jumping jacks 30 secs
Rest 1 minute
5 rounds

Thats not a typo either, a burp is simply a burpee that starts in the push-up position. Just do a push-up and then jump your feet into the squat position and then back to the push-up position, repeat.

Recovery

Proper recovery and intense training are both required for optimal performance and health. Train hard, play hard, and rest hard.

Training:
Run 400 meters
25 squats
5 rounds for time



Foam rolling is a very effective tool for recovery.

Head through!

Get that noggin through as soon and fast as possible after the bar passes the forehead. This puts the weight back over the mid-line of the body and greatly aids in a smoother lockout.

Training:
Press 5x3
Then
Push-up plank 1 minute
Plank 1 minute
Rest 1 minute
4 rounds



This kid is awesome and fearless!!

It's a trick

When your mind says stop thats when you need to dig deep and push harder.

Training:
3 tire flips
6 push-ups
9 swings
Max rounds in 3 minutes
Rest 1 minute
5 total rounds

Aging

Looking to protect your body and mind from the ravages of age? Then build strength using compound movements, eat a clean diet with lots of fruits and veggies and train intensely.

Training:
Deadlift 5x5
Then
Weighted sit-ups 4x10

losing fat

please, come to the realization that if your goal is to lose fat and be leaner, your body needs to be in a caloric deficient. It's simple, eat less, train hard and consistent, watch the weight come off. Yes you will be hungry for about the first 2 weeks or so, and I mean constantly hungry. However you will not starve and your body will adapt and thrive with less food. Leanness, energy and health will be the result.

Training:
100 rope turns
10 burpees
10 pull-ups
8 rounds for time

Respect in a public gym

When you train in the style that we do here, functional and intense, at a commercial gym, you will draw attention. Most gym go'ers in the U.S. are not very friendly to this type of training, it is not understood by the majority so they will sneer and mumble. Please pay no attention and if a meathead decides to say something just nod your head and keep pressing on, it's not worth getting mad about.

Training:
10 swings
10 chinnies
10 squats
10 push-ups
Max rounds in 20 minutes



Go ahead and tell him squats are bad.

The 3 B's

When putting weight overhead squeeze the 3 B's. That is,squeeze the bar, belly and butt. Doing this will keep the body much more stable, and by doing so more weight will be lifted.

Training:
Press 5x5
Then
Push-up plank 1 minute
Plank 1 minute
Rest 1 minute
4 rounds