Suburban Strength Coach

Posted: October 8, 2012 in Uncategorized

As some of you may remember, I blogged awhile back about collaborating with a fellow strength coach on a podcast. Barry Weidner, of CrossFit Generation, and I are proud to announce the release of:
The Suburban Strength Coach Podcast Episode 1. You can visit the site and listen to the podcast or just go to iTunes and search suburban strength coach and download it. We also have a Facebook Page so make sure you hop on and like that too. Feel free to start submitting your questions to get answered.

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15 minutes of Skill work your choice:
Muscle ups
Double unders
Handstand push ups
Ring dips
Overhead squats
Snatches

Conditioning:

80 Wall ball
60 Double Unders
40 Sit ups
20 Hand Release Push ups
10 DB Power Snatch (75/50) 5 Per side
5 Burpee Pull-ups

*The DB has to touch the floor on each rep and cannot be dropped from the top
*on the burpee pull-up, those guys that are unassisted with simple do a burpee and jump up and do a pull-up, Women can do a burpee, hop onto box then do pull-up. If you are not unassisted, do the burpee then perform your assisted pull-up as normal. If you cannot reach (aka your short with no up’s) you can use a 45lbs bumper or man up and jump.

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