Archive for November, 2012

Front squat 5 Rep Max

Posted: November 30, 2012 in Uncategorized

Front Squat
5,5,5,5,5

Conditioning

30 DB Power Snatches (m-55 F-40)*
60 double unders
20 DB Power Snatches
40 double unders
10 DB Power Snatches
20 double unders

*for the DB power snatches, the DB must touch the floor every rep and hands must be switched every rep. DB’s also cannot be dropped at any time during the workout, you must have control of the weight at all times.

Core:

Side planks 3×30 seconds per side. Rest as needed between sets.

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Daily Training

Posted: November 29, 2012 in Uncategorized
  • 10o m broad jump (328 ft)
  • 4 Bear Crawls
  • 10 G.I Jane (aka burpee pull-ups)
  • 20 Box Jumps

(3 Rounds) 20 min time cap

WE NOW HAVE A 9:30am CLASS ON SATURDAYS

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Jerk 3 Rep Max

Posted: November 28, 2012 in Uncategorized

This Saturday Kasia, Steve M, and myself will be competing in an Olympic Weightlifting meet at Malvern Prep High School, representing the Rock Barbell Club. We will all be given 3 attempts each at the snatch and the clean and jerk. Our two lifts will be added together to create our total. Here is information about the meet:

FRANK SPELLMAN CLASSIC

Here you can see the “start list” (times we will be lifting) and information about the meet. Spectators are welcome….and wanted.

Jerk
3,3,3,3,3,3

Conditioning:

5rounds

6 Push Press at 85% of your 1 rep max
9 squat jumps
12 Evil Wheels (barbell roll outs)

Core:

Plate twists 3×30 (15 per side)

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Daily Training

Posted: November 27, 2012 in Uncategorized

15 min amrap

  • 12 OH Walking Lunge (45/25)
  • 9 KB Swings (53/35)
  • 6 Wall Balls
  • 3 Burpees

Skillwork: Snatch. Take 10 minutes prior to wod to work on one of the snatch variations. Use no more than 50% of your max.

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Clean 3 Rep Max

Posted: November 26, 2012 in Uncategorized

Clean (full)

3,3,3,3,3,3

Conditioning:

10 minute AMRAP

10 Back Squats (95/65)
10 hand release push-ups

Core:

Planks 3×1 minute on 1 minute off

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5×5 Push Press

Posted: November 24, 2012 in Uncategorized

Strength: 5×5 Push Press

Conditioning:

  • 25 Push Press (95/65)
  • 15 Burpees
  • 25 Hang Power Clean (95/65)

(3 rounds)

Core: 50 Hollow Rocks

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Daily Training

Posted: November 23, 2012 in Uncategorized

Episode 3 of the SUBURBAN STRENGTH COACH PODCAST is up. Click on the link and take a listen. We tell you how to look good with no shirt on. Who doesn’t want to know about that?

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Main Page WOD from 11/19/12

Thanksgiving Day Team WOD

Posted: November 22, 2012 in Uncategorized

Great Job to all those that were able to make the Thanksgiving WOD this morning and a shout out to the ladies that beat the guys in the male vs. female prowler push relay race.

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The winning prowler relay race  team….way to go ladies!

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Kasia & Gab

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Kasia carrying Buck just as she had to do during the team wod.

Daily Training

Posted: November 21, 2012 in Uncategorized

20 minute AMRAP

5 deck squats +
10 Burpee Box Jumps 30/24*
20 DB or KB Single Arm Push Press (10 per side) 50/30

*We will be jumping a little higher today, so if you are not comfortable with the height, please scale accordingly. Also, be safe, step down from these heights.

+We should all remember these from about 2 weeks ago. Today for an RX on the down (on your back) portion of the squat, your feet will have to touch down behind you. Check out the VIDEO.

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5RM Deadlift

Posted: November 20, 2012 in Uncategorized

ONLY ONE CLASS ON THURSDAY & FRIDAY THIS WEEK AT 9:30am . IF YOU PLAN ON ATTENDING SIGN-UP ASAP.

  • 5×5 Deadlift

then:

“Annie”

50-40-30-20-10

  • Double Unders (x3 for singles)
  • Sit-ups

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