4/28 Power Training, ME Upper

1A) ME Bench Press - Neutral Grip 

Bar x20 

135 x10 

225 x10x2 

315 x5 

405 x3 

495 x1 

*added shirt, wraps, foam pad, competition grip 

605 x1 (spot hands partially on bar, no help) 

675 x1 (with help) 

2A) Narrow Grip Bench Press 

*removed shirt, foam pad 315x10 

3A) Meadows Row 3x10 @ 225 

3B) EZ Skull Crusher 3x10 @ 205 

Felt awesome strong today from start to finish and all lifts felt really fresh. However, I do have a ton of pain on the inside of my elbows just under the bicep but not worried about it. Any ideas on that are appreciated. Now sleep in for two days...excited to train at PSMB Utah this weekend.

THE RACE

All of you who have a hard time getting to workouts need to watch this!  What a great lesson as it relates to training, loved ones, and life in general.

4/26 Strength Training

1A) Lateral Hops 5x3

2A) Max Rep Squat 2x

3A) Weighted Stationary Lunge 2x10

3B) Hang Clean 2x10

4A) Band Pulldowns 3x20

These dudes have turned into complete studs this off-season.  They have worked their tails off, have done everything I have asked of them, and it is paying off.  We still have TON of work to do though fellas.  Keep it coming!  I feel bad for the many which they will crush on the football field this year!  Couple sick vids of them posted in yesterdays training...

4/26 Training

WOD

AMRAP 15 Minutes

9 Thrusters

6 T2B

3 Burpees

WOD

1/2/3/4/5/6/7/8/9 

Sequences Of..

Power Clean (95/45)

Thruster

Squat

Rack Press

4/26 Power Training, ME Lower

1A) ME Upper-Suspended Good Morning 585x1 

2A) Box Jumps Mid Torso High 5x6 

3A) Power Squat 4x8 

3B) 45° Back Raise 4x12

Jim Wendler (Bad Mutha)

4/25 Power Training, DE Upper

1A) DE Bench Press 8x3 @ 245lbs + Light Short Bands 
2A) Incline DB Press w/ Average Band 
3A) DB Row 3x10
3B) Tri Pushdown w/ Heavy Band 3x10
4A) Pullup Complex 3x12 
4B) Diamond Pushups (Feet Elevated 24") 3x12 

4/25 Strength Training

1A) 3RM Military Press

2A) Max Rep Bench Press w/ Chains (added lockout resistance)

3A) Dips 4x10

3B) Pullup Complex 4x9

3C) Face Pulls 4x10

4A) Barbell Shrugs 3x10

4/25 Training

Complete as many rounds as possible in 3 minutes: 
3 Power Clean (95/65)
6 Push Ups
9 Air Squats / 9 Situps


*Perform Air Squats on Rounds 1, 3, and Situps on Rounds 2, 4.
*Repeat this sequence 4 times (4 rounds). Rest for 1 minute between the 3 minute rounds.

4/23 Power Training, DE Lower

Great training session today. Speed and explosiveness continue to get better as weight gets heavier.

1A) DE Box Squat 12x2 @ 346lbs + Heavy Bands

2A) DE Deadlift 15x1 @ 346lbs + Short Average Bands

3A) TKE 3x20

3B) Double Light Band Pull through 3x12

4/23 Strength Training

Great strength day with Nick and Tanner today!  Both hit PR's on the Box Squat.  Tanner hit 105lbs. for 5.  Nick hit 285lbs for a triple!  Nice work fellas...keep hammering it.  Your work is already paying off but we still have more to do.  

4/23 Training

Awesome training today!  We had a few of our girls back and they got after it right where they left off!  

Row 500M For Time

Then..

Tabata

Ice Skaters

Weighted Lunges

Band Pull Throughs

Band Pulldowns