back squat
5@65%
5@75%
max@85%
max Mu/chin up in 10 min
5 min rest
max HU, elevated press up in 10 min
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Monday, 30 August 2010
strength training from now one
We should all pretty much know our 1rm for the main lifts, so were going to try the wendler 5/3/1 system for strength. basically one week lifting 3x5, one at 3x3 and one week 5/3/1. On the last set of each exercise you go for maximum reps. We will use percentages however they will be based on 90% of your one rep max. Each if your rep max is 100kg you will use 90kg as the number to work out your percentages from.
Week one looks like this
5x 65%
5x 75%
5x 85% however if you can get more than 5 keep going until you can get anymore.
Also you should be building up to the first set with 2 or 3 sets before the 65% on.
Each week the percentages and reps change. Remember to work out your lifting numbers from 90% of your 1rm though.
Week one looks like this
5x 65%
5x 75%
5x 85% however if you can get more than 5 keep going until you can get anymore.
Also you should be building up to the first set with 2 or 3 sets before the 65% on.
Each week the percentages and reps change. Remember to work out your lifting numbers from 90% of your 1rm though.
Team Workout. Hell Yeah!!!
WOD 1
10 min to find the team collective 1rm on the front squat. One lifter at a time
WOD 2
Max row in 24 min. 3 rounds of 2min each.
WOD 3
20 burpees
30 situps
40 squats
20 length of the sports hall sprint.
All go at the same time but can not move onto the next exercise until all finished the current one.
10 min to find the team collective 1rm on the front squat. One lifter at a time
WOD 2
Max row in 24 min. 3 rounds of 2min each.
WOD 3
20 burpees
30 situps
40 squats
20 length of the sports hall sprint.
All go at the same time but can not move onto the next exercise until all finished the current one.
Sunday, 22 August 2010
wednesday 25th
clean and jerk
30 burpee
30 chinup/ jumping
30 box jump
15 thrusters 60kg/30kg
15 ring dips/ dips
15 clean 60kg/30kg
30 steps walking lunge with 20kg/10kg held overhead
30 burpee
30 chinup/ jumping
30 box jump
15 thrusters 60kg/30kg
15 ring dips/ dips
15 clean 60kg/30kg
30 steps walking lunge with 20kg/10kg held overhead
Sunday, 15 August 2010
This weeks WODs
I'm away from Wednesday so will only do the first WODs posted. Got some quality looking workouts for this week.
Be strong, live long!!
Be strong, live long!!
Thursday
Power Clean
+
A) Max thrusters 3min 20kg/12kg
B) Max clapping/normal press ups 3min
C) Max DU 3 min
D) Max Jumping Squat 20kg/12kg 2 min
E) Max OH squat stick 2 min
F) Max KB swing 24kg/12kg 2 min
Exactly 1 min rest between each exercise
+
A) Max thrusters 3min 20kg/12kg
B) Max clapping/normal press ups 3min
C) Max DU 3 min
D) Max Jumping Squat 20kg/12kg 2 min
E) Max OH squat stick 2 min
F) Max KB swing 24kg/12kg 2 min
Exactly 1 min rest between each exercise
Wednesday
Deadlift
+
AMRAP 20 min
7 x Back Squat 60kg/ 30kg
10 x One arm overhead walking lunge 12kg/6kg
7 x Burpees
10 x One arm overhead walking lunge 12kg/6kg
+
AMRAP 20 min
7 x Back Squat 60kg/ 30kg
10 x One arm overhead walking lunge 12kg/6kg
7 x Burpees
10 x One arm overhead walking lunge 12kg/6kg
Tuesday, 10 August 2010
Event details
>It cost £50 per team to enter. Which I've paid for.
Total cost for hotel room is £67.50. Its just outside Swansea but it is on the main road so no problems travelling to Crossfit Velocity. It was the cheapest and has parking. Danielle your in a room on your own, so am I because I organised it Ha!! Matt and Ryan sharing. You don't have to share a bed though.
http://www.travelodge.co.uk/search_and_book/hotel_overview.php?hotel_id=94
I don't mind driving down. Unless anyone else wants to. I worked out it would be two tanks of petrol so equals about £20 each in total.
So all told give or take a few pence its cost £50 each, which is pretty good going I think.
Just got to sort a team name and some team colour then we are sorted.
Also think we should organise a team workout at some point, let me know any good dates you have.
Lets kick some ass!!!!
Total cost for hotel room is £67.50. Its just outside Swansea but it is on the main road so no problems travelling to Crossfit Velocity. It was the cheapest and has parking. Danielle your in a room on your own, so am I because I organised it Ha!! Matt and Ryan sharing. You don't have to share a bed though.
http://www.travelodge.co.uk/search_and_book/hotel_overview.php?hotel_id=94
I don't mind driving down. Unless anyone else wants to. I worked out it would be two tanks of petrol so equals about £20 each in total.
So all told give or take a few pence its cost £50 each, which is pretty good going I think.
Just got to sort a team name and some team colour then we are sorted.
Also think we should organise a team workout at some point, let me know any good dates you have.
Lets kick some ass!!!!
Danielle / Matt WOD
Ryan and I are pretty much doing the same thing and training together as much as possible. I'm getting him to work on his weak stuff for ten mins in his warm up. He's working on HSPU, double unders, squat depth. If I was you I'd do the same.
Here is what Ryan and I are doing this week so you can join in and do the same. Danielle in brackets are what you can do scalled if needs be. Matt I'll leave it up to you to scale if you want.
Post your scores in the comments below like I have done. Go team.
Monday (Only me)
Front squat 5@50% 3@60% 2@70% 1@80% 1@90% 1@95 1@100+%
I'm using this protocol for all of my strength exercises. If you know your one rep max then go for it. If not I'd use it as a chance to find it, then next time. On the last set I've been trying to beat my previous best.
+
20 ring Dips (feet supported)
20 40kg power snatch (just the bar)
20 DU (40 singles)
x 3 it took me 16:02. The ring dips killed me
Tuesday
Floor Press
+
500m row
20 24kg kb swing (8/12kg)
20 press up (knees)
amrap 20min
Here is what Ryan and I are doing this week so you can join in and do the same. Danielle in brackets are what you can do scalled if needs be. Matt I'll leave it up to you to scale if you want.
Post your scores in the comments below like I have done. Go team.
Monday (Only me)
Front squat 5@50% 3@60% 2@70% 1@80% 1@90% 1@95 1@100+%
I'm using this protocol for all of my strength exercises. If you know your one rep max then go for it. If not I'd use it as a chance to find it, then next time. On the last set I've been trying to beat my previous best.
+
20 ring Dips (feet supported)
20 40kg power snatch (just the bar)
20 DU (40 singles)
x 3 it took me 16:02. The ring dips killed me
Tuesday
Floor Press
+
500m row
20 24kg kb swing (8/12kg)
20 press up (knees)
amrap 20min
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