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Thursday 27th August

WEIGHTLIFTING PROGRAM: 1. front squats: 3, 2, 1, 1, 1, 1, 1……use this as a warm up.  go fairly heavy, but not total max. rest 5 min 2. snatch: warm up like a meet.  1, rest 2 min, 1 rest 2 min, 1……ahap!! rest 10 min 3. clean and jerk: same as snatch.

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Wednesday 26th August

Strength:  1: 10 minutes (5 rounds) – EMOM, perform: -Odd minute: 6-8x KB/DB Turkish get up (Medium weight…focus on form, not weight) -Even minute: 30 seconds of work on gymnastics skill of your choice. *This is your chance to throw in some of the skill work that you have been meaning to program in, but have not. The list is open to your call: Pistols, wall wake, deficit HSPU, bar MU, clapping HSPU (jk), etc. 2: Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. Work Capacity: Complete the following for time:

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ANTIOXIDANTS FOR DUMBELLS

What are antioxidants? Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions. You are exposed to free radicals: Through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food). When the body breaks down certain medicines. Through pollutants. Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources

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Tuesday 25th August

1. BARSKI SNATCH a bit different way.  we want to work on the transition from floor to mid thigh: 1st rep from floor, pause 1 sec….then explode., 2nd rep and third rep from hang taken from the high hang….try to make the same position hit and explode like the one from the floor. ,  work up to  ( 70%X1+1+1, 75%X1+1, 80%x1+1)2   that is 2 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!  critical to make all three positions the same……the problem becomes that many can do more from

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How Much Protein?

The protein ‘myth’ has been floating around for generations. The question remains, what is the optimal protein intake required for weightlifters, bodybuilders, strength trainers and other athletes? “THANKS TO ‘ROCKY BALBOA,’ MANY BODYBUILDERS AND STRENGTH TRAINERS STARTED TO CONSUME RAW EGGS AS A SOURCE OF PROTEIN.” The protein “myth” has been floating around for generations. Historically, it can be traced to Milo of Crotona in the sixth century B.C. He was a famous Greek athlete who was considered to be one of the strongest men in ancient Greece. He had won wrestling victories in 5 Olympic games as well as

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Monday 24th August

Strength:  1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 3) Strict weighted pullups: 3 sets x 10 reps (AHAP) Work Capacity:  5 rounds, each for time: –5x deadlift (275#-405#/225#-315#) -200m sprint -2 minutes rest *Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint. Core: 3 rounds, not timed: -5x seated good mornings (Medium weight) -60 second

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Friday 21st August

1) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets. *Rest 10 minutes, then: 2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps. *Last day of the Hatch! Congrats if you made it the whole 12 weeks. I know there has been some highs and lows, but solid work sticking with it!

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