370

SSgt Hollingsworth squatting a nice 370 lbs for a couple singles. Nice work!

Training:
Push-press 5x3
Then
Push-up plank x 30 secs
Plank x 30 secs
Rest 1 minute
4 rounds

F.T.G.
Handstand push-ups 5x3
Then
Push-up plank x 30 secs
plank x 30 seconds
Rest 1 minute
4 rounds

30 minutes

Pushed the training time out to 30 minutes today. Building work capacity and mental toughness.

Training:
4 pull-ups
8 push-ups
12 squats
Perform the above on the minute, every minute for 30 minutes
This is a modified Crossfit workout named "Chelsea"


Courtesy of Joe Defranco

Heavy core

The Turkish sit-up allows a heavier dumbbell or kettle bell to be used, and even though it is a partial movement, this will still build lots of overall core strength.

Training:
Squat 5x5
Turkish sit-up 3x10 (5 each arm)


F.T.G. training:
Pistols 5x5
Then
Turkish sit-ups 3x10 (5 each arm)
The Turkish sit-ups is simply going to the full sit-up position with the dumbbell overhead and then laying back down.

Oh those pumped up forearms

Between holding on to the dumbbell or kettlebell through out is dynamic range of motion while performing the swing and then supporting your body weight by the hands while doing pull-ups, the grip and forearms are getting a massive workout.


Training:
10 swings-1 pull-up
10 swings-2 pull-ups
10 swings-3 pull-ups
10 swings-4 pull-ups
10 swings-5 pull-ups
10 swings-6 pull-ups
10 swings-7 pull-ups
10 swings-8 pull-ups
10 swings-9 pull-ups
10 swings-10 pull-ups
For time

Knees out!

If you find that your knees are caving in towards each other while squatting, simply make the conscious effort to actively push them out through out the entire range of motion.

Training:
50 tire flips
40 front squats
30 hang power cleans
20 thrusters
10 burpees
For time


F.T.G. training:
50 burpees
40 goblet squats
30 Dumbbell snatches (15 each arm)
20 thrusters (10 per arm)
10 turkish get-ups (5 per arm)
For time

Heavy and static core

Heavy and static core work will be placed on the max effort weight training days. These days are scheduled for Mondays and Fridays.

Training:
Push-press 5x5
Then
Push-up plank x 30 secs
Plank x 30 secs
Rest 30 secs
4 rounds



I'm a big fan of Justin Harris and his nutrition principles, his articles can be found at www.elitefts.com. He should lock out the weight every rep, just saying....

More blizzards

Just some deadlifts and trying to stay warm in the winds and snow.

MHT training:
Deadlift 5x5, same weight across for work sets
Then
18-15-12-9-6-3
Pull-ups
Push-ups
Sit-ups (full sit-ups with feet anchored)
Squats
For time

F.T.G. training:
100 rope turns
21 squats
3 rounds for time

Liss

My beautiful wife Melissa has been by my side while I built my business from the ground up. She helped build and design the gym and helped design, t-shirts, business cards and flyer's. If any of my athletes have ever wondered who's nice hand writing is on the board ever day, well it's hers. She has always encouraged and supported the time and effort it takes to do this and this workout is named after her. This workout is very challenging, have fun

Liss:
Dumbbell hang squat clean, 55% of bodyweight
Burpees
Pull-ups
21-15-9
For time

Training:
Dumbbell deadlifts x 12
Dumbbell power clean x 9
Dumbbell push-press x 6
5 rounds for time

Inspired by Crossfit's DT

F.T.G. training:
Press 5x5 the weight remains the same for all 5 sets
Then
Farmers walk 1 lap, dumbbells equal 55% of bodyweight
25 squats
4 rounds for time

We added dumbbells to what!?

We added dumbbells to burpees yeaaa! I didn't think the dumbbell burpee was as "bad" as a regular burpee because the movement is slower but then again the athlete is holding weights in both hands.

Training:
20 dumbbell burpees
150 rope turns
15 dumbbell burpees
125 rope turns
10 dumbbell burpees
100 rope turns
5 dumbbell burpees
75 rope turns
For time

Last press workout

We will be moving onto the push-jerk next. From here on out all major lifts will be done in a 3 week cycle with the rep scheme looking like the following.

Week 1: 5x5
Week 2: 5x3
Week 3: 5x1

Then the lift will change and the rep count will start over again.

Training:
Press 5x1

What Favre did:
Squat 5x1
Then
20 dumbbell burpees
50 double-unders
15 dumbbell burpees
40 double-unders
10 dumbbell burpees
30 double-unders
5 dumbbell burpees
20 double-unders
For time

Full sit-ups

Did full sit-ups with the feet anchored today. Just working to keep it interesting.

Training:
21 dumbbell thrusters
21 sit-ups
21 pull-ups
100 rope turns
15 dumbbell thrusters
15 sit-ups
15 pull-ups
100 rope turns
9 dumbbell thrusters
9 sit-ups
9 pull-ups
100 rope turns
For time

Deadlifts

Big air, arch hard and push the heels through the ground.

Training:
Deadlift 3,3,3,3,3

F.T.G. training:
Pistols 5x5

What Favre did:
Power clean 5,5,5,5,5
Then
10 pull-ups
10 dips
10 rounds for time

The tabata protocal

Originally discovered by Dr Tabata of Japan, the tabata method gives the same benefit in fitness in 4 minutes as 30 minutes of traditional cardio does.

Training:
Tabata
Pull-ups
Push-ups
Sit-ups
Squats

F.T.G. training:
10 dumbbell snatches left arm
10 dumbbell snatches right arm
Run 400 meters
8 Dumbbell snatches left arm
8 Dumbbell snatches right arm
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
Run 400 meters
4 dumbbell snatches left arm
4 dumbbell snatches right arm
Run 400 meters
2 dumbbell snatches left arm
2 dumbbell snatches right
For time

What favre did:
Press 5x5
Then
Dumbbell hang squat cleans 50% bodyweight
Burpees
21-15-9
For time

Courtesy of Crossfit

Believe me

Everyone has trouble with the standing press, I don't care how much weight someone can lift. Although progress is slower in this lift and the amount of weight lifted is the least of the 3 overhead lifts, its still necessary to train. The other dynamic lifts have elements of static and lock out strength that is built effectively with the press.

Training:
Press 5x3

F.T.G. training:
Pistols 5x5
Then
Swings 5x10

What Favre did:
Squat 5x3
Then
Dumbbell snatches 20-16-12-8-4 (alternate arms)
For time
Then
Romanian deadlifts 3x8

Bad roads

The blizzard limited the number of athletes today, but 2 did make it in.

Training:
Deadlifts 5x5

F.T.G. training:
Jump rope 150 turns
21 burpees
Jump rope 100 turns
15 burpees
Jump rope 50 turns
9 burpees
For time

What Favre did:
3 Handstand push-ups
6 Pull-ups
9 box jumps, 30" tall box
7 rounds for time

F.T.G training:
14-10-6
Swings
Snatches (7-5-3)
Pull-ups
For time
The numbers for the snatches are how many reps per arm that are done.