Monday, 26 March 2012

Some of you are wondering where the F are the workouts?  Why ain't I posting them?

I am still working on transferring this blog to another system.  I wanna do it right...there's a few hang-ups and I am working thru them.  So, be patient!  Good changes are coming!

First change is that I am going to post a demo of the daily training for you.  It will be a video of one (or more) of the trainers doing the workout.  Should be fun...we'll see how it goes and adjust as we learn the most efficient method of getting it on the web.

For Monday:
  • NOTE:  you gotta hustle to get all this done, so don't muck around!
Prep:
Bike .2 of a mile between each movement (x15 for each)
  • Squat
  • Superman
  • Sit-up
  • Push-up
  • Ring row
Strength:
  • Back squat 15-12-9-6-3 reps @ 50-60-70-80-90%
Stamina:
Three rounds (last two sets of cleans are done without other movements):
  • NOTE:  this is NOT for time.  Perfect execution on every clean...take your time and rest as necessary to ensure proper technique on each rep.
  • Burpee box jump x10
  • DU x100
  • Clean x10-8-6-4-2 @ 55-60-65-70-75%
    • NO burpees or DU's on last two sets of cleans!
    • Each clean should be perfect execution.
    • Finish toall and pull yourself into a full squat with each rep!
    • Come out of the hole and adjust the grip after standing as if you were going to follow with a jerk.
 

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