This week is technically a deload week. I say “technically” because I’ve programmed it much like a normal week, for two reasons. 1. The Absolute Open has thrown a kink into our Monday and Tuesday training for the past three weeks. The Absolute Open finishes up Tuesday of this week. 2. This is the weekContinue reading “Power Week 3”
Category Archives: Power WODs
Power Week 2
Check out Ilya Ilyin setting a new world record clean and jerk at 242 kg (532 lb). He now owns world records in three different weight classes: 85, 94, and now the 105 kg class. [google-drive-embed url=”https://docs.google.com/document/d/1wup1Fk_VNU8HxorLdf9IK4Mpf8k_vn1ysvcjMy6b-vE/edit?usp=drivesdk” title=”Power Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1wup1Fk_VNU8HxorLdf9IK4Mpf8k_vn1ysvcjMy6b-vE/preview” title=”Power Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]
Power Week 1
In this block of training we will perform a lot of snatches and clean & jerks in EMOM format. We are embarking on Ben Bergeron’s “Beast Builder” EMOM series for clean and jerk. I decided to dial back his “version 1” and start us at “version 0″ to see how it stacks with the otherContinue reading “Power Week 1”
Work Capacity II Week 4
Last week of the work capacity cycle. I’m gonna pour out liquor for this one. Although I’ll still be getting a lot of our training from strongmanwod.com. It’s just too fun to let go. I don’t really know what to expect for the Absolute Open. So prepare to be flexible on Monday/Tuesday. [google-drive-embed url=”https://docs.google.com/document/d/1SZFZkGs-_66a3RyAuBR-hBZ90h6MekH-uHMbBfIxqOs/edit?usp=drivesdk” title=”WorkContinue reading “Work Capacity II Week 4”
Work Capacity II Week 3 (deload)
The deload week is here. Thank you, baby Jesus. Here’s the main elements of this week: Keeping our gymnastics skill EMOMs for MUs and HSPUs Optional CFI class WOD Daily challenge Oh, and Thunderdome That’s it. Simple, right? I want you to try some regular CFI classes this week. It’s a nice change of pace.Continue reading “Work Capacity II Week 3 (deload)”
Work Capacity II Week 2
I’ve read that if your training doesn’t scare you a little bit then you’re not doing it right. Well, I think we’re doing something right. T-Nation sometimes shares some entertaining and motivating photos. Here’s a couple I saw last week that I thought you might like. [google-drive-embed url=”https://docs.google.com/document/d/1C-1O2YCJfK4x2Y7Bu-2aFzHhz91Ngin1bKpfhZB6iHQ/edit?usp=drivesdk” title=”Work Capacity II Week 2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes”Continue reading “Work Capacity II Week 2”
Work Capacity II Week 1
Lots of single arm work this week via dumbbells and kettlebells. Should be a new and difficult stimulus. Still thinking about Thunderdome Saturday. Perhaps a scenic fall hike around Rainbow Mountain with a few of our wooden friends? [google-drive-embed url=”https://docs.google.com/document/d/1gomXcmjVhYlXs8Kg1m7YntfeN0gqzWVpcIRMOhj7KKc/edit?usp=drivesdk” title=”Work Capacity II Week 1″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1gomXcmjVhYlXs8Kg1m7YntfeN0gqzWVpcIRMOhj7KKc/preview” title=”Work Capacity II Week 1″Continue reading “Work Capacity II Week 1”
Strength and Gymnastics II Week 5
Who’s up for a back squat party? [google-drive-embed url=”https://docs.google.com/document/d/1E0BuUbXHRfdbl1_JKq9C3h9JOgAwutQhd8MCDFdVEzQ/edit?usp=drivesdk” title=”Strength and Gymnastics II Week 5″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1E0BuUbXHRfdbl1_JKq9C3h9JOgAwutQhd8MCDFdVEzQ/preview” title=”Strength and Gymnastics II Week 5″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]
Strength and Gymnastics II Week 4 (deload)
Gonna recover a bit with this deload week. But I hope you enjoyed training with stones and logs and weird shit. Because I sure did, so next week we’re back at it. May have to buy some new strongman implements to play with. What would you like to see? [google-drive-embed url=”https://docs.google.com/document/d/1gdb43dg3-G5AS1u7q84TI4FdM-FtctlnNwAMinwWhuE/edit?usp=drivesdk” title=”Strength and Gymnastics IIContinue reading “Strength and Gymnastics II Week 4 (deload)”
Strength and Gymnastics II Week 3
I retooled the template for this cycle to address some gaps: We’re going to practice MUs and HSPUs using density training. You may remember it from last season. This week we start with a 10 minute EMOM and work down from there. This worked great last time. I think having tangible metrics for skill workContinue reading “Strength and Gymnastics II Week 3”