3-2-1 SQUAT METHOD (9 Minutes of HELL)

24 Jun

This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.

  • 3 minutes: As many reps as possible without racking the bar.
  • 2 minutes: Rest
  • 2 minutes: As many reps as possible without racking the bar.
  • 1 minute:  Rest
  • 1 minute: As many reps as possible without racking the bar.

NOTE:

This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article

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WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video

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–FIT IT ALL IN PROJECT– (Yoga/Cardio & Strength Training)

18 Jun

I split my training progressions into 4-week blocks or if you want to get technical “Mesocycles” . I’ve been focusing very intensely on weightlifting over the last 12 weeks and have come to realize that my cardio is starting to pay the price.

 My goal for the next 4-week block is to find an optimal ratio of strength to cardio training where I can continue to put weight on the bar while simultaneously build my cardio back and make time for Yoga. 

 I am one of those lucky people that have a lot of time to work out as I run my own gym and live beside a football field and track. I have come up with the basic template that will incorporate several 2/day workouts.

 The real question for me is finding the ratio of work to rest so I can recover and continue to make progressions. Each session will be short and to the point.

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NOTE:

I’ve made this template on the assumption that every 2 days of hard work I will take at least 1 day of full rest or light Yoga as I’ve found this works well for my body. Some people can go 3 on 1 off but I wouldn’t push it past that.

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 **What is 5/3/1 click HERE (due to the increase in load from the cardio/yoga sessions I will only do essential accessory work in my 5/3/1 sessions)

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Day 1:

 AM: Yoga

PM: Back Squat (5/3/1)

 Day 2:

 AM: Lane Swimming

 PM: Overhead Press (5/3/1)

 Day 3:

 REST

 Day 4:

 AM: Sprints/Speed Work

 PM:  Deadlift  (5/3/1)

 Day 5:

 AM: Yoga

 PM: Bench Press (5/3/1)

Day 6:

Yoga or Rest

Day 7:

 Yoga or Rest

Crossfit: benchmark workouts (the power girls)

15 Jun

Fran: As fast as possible (21 reps-15-9)

  1. Barbell Thruster
  2. Pull Up

Men: 95 LB Thruster

Women: 65 LB Thruster

Diane: As fast as possible (21 reps-15-9)

  1. Deadlift
  2. Handstand Push Up

Men: 225 LB  Deadlift

Women: 155 LB Deadlift

Elizabeth: As fast as possible (21 reps-15-9)

  1. Power Clean
  2. Ring Dips

Men: 135 LB Power Clean

Women: 85 LB Power Clean

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WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)

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