11/1/12- WE OFFICIAL

And so it begins! Official start to the NESCAC season!

We are working on two big, complex movements today- Snatches, and Burpees

Remember, our focus is not moving more or moving faster but moving BETTER. We are working hard, but we are also working SMART.







6:00 AM Group

Warmup-
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep

Strength/Skill-
Spend 10:00 working on snatch technique!

Conditioning-
On the minute for 16:00-
Odd minutes, 5 Power Snatches, reset between each rep
Even minutes, 5 PERFECT Burpees

After, if time permits-
Work with a partner on hollow holds!

7:00 Group

Warmup:
General Dynamic
Shoulder mobility- scapula and pec minor
Squat Prep

Strength/Conditioning:
On the Minute for 20:00-
Odd Minutes, 3 Power Snatches at ~70%, reset between each rep
Even minutes, 5 PERFECT burpees

After, if time permits-
Work with a partner on hollow holds!

10/30/12

As of right now (Monday afternoon) TOMORROW MORNING IS STILL ON

I will get in touch with everyone if this changes!!!!!

Some hollow body food for thought for everyone


WICKED push jerk!


Its a longer video, but if you have the time check it out!! Hooray mobility!



6:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work

Strength:
Push Jerk, work up to a heavy single

Conditioning:
4 rounds with a partner-
5 Push Press
10 Overhead Lunges (Guys 45# plate, girls 25# plate)
5 Push Jerks
10 Overhead Lunges

7:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Extension work

Strength:
Max Effort Push Jerk. You may go from behind the neck if mobility allows.

Conditioning:
4 rounds with a partner-
8 DB Push Press right arm
10 Overhead Lunges with DB in right arm
8 DB Push Press left arm
10 Overhead Lunges with DB in left arm
Rest while your partner works

10/29/12

November 1st is right around the corner!
That means its time to start making sure all our ducks are in line in terms of recovery.
Make sure you are constantly addressing mobility, getting your protein in after workouts, and trying to get your sleep patterns in order.








6:00 AM Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
4x
:30 Pullups/Ring Rows
:30 Rest
:30 Air Squats
:30 Rest
:30 Hang Power Cleans
:30 Rest

7:05 Group

Warmup:
General Dynamic
Shoulder Mob
Hip Prep
Ankle Smash

Strength:
Dynamic Effort Front Squats- 10 sets of 2 reps on a 1:00 interval
Use 65-70% of your heavy single from last week

Conditioning:
3 rounds-
30 Air Squats
AMRAP (-1) Pullups
2 Nelson laps, quick but MAINTAIN TECHNIQUE

Running Drills

10/25/12 SNATCHES

We are going to be doing lots of SNATCHES. Check out the videos.

Just watch the first part of this one


Watch Rich Froning (on the right) in this one



6:05 Group

Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Squat Prep

Strength-
Learn the power snatch!

Conditioning-
8 Rounds:
:20 DB Snatch (Alternating arms by round)
:10 Rest
:20 Burpees
:10 Rest

7:05 Group

Warmup-
General Dynamic
Partner Internal Rotation Floss
Lax Ball Scapula
Choice Hip Mob

Strength-
Max Effort Power Snatch

Conditioning-
15-12-9-6-3
Power Snatches
Burpees

10/23/12

Great job yesterday! Let's keep up the good work and good attitude through the rest of the week!

Push Jerk!



Knees-to-Elbows and Toe-to-Bar!



6:05 Group

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength:
Learn the Push Jerk!

Conditioning:
On the minute for 14:00-
Even Minutes, 10 Push Press
Odd Minutes, 5-7 Knees-to-Elbows


7:05 Group

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility

Strength/Conditioning:
On the minute for 20:00-
Odd Minutes, 5 Push Jerks
Even Minutes, 5-7 Knees-to-Elbows

With the remaining time, work on a movement you have trouble with and/or do some mobility!

10/22/12

Time for another Nelson workout! Both groups are doing the same workout today!

Front Squats!


Brush up on your running technique!



Both Groups

Warmup:
Running Drills
Shoulder Mobility (for front rack!)
Squat Prep

Strength:
Max Effort Front Squat!

Conditioning:
5 rounds-
10 Burpees
20 Air Squats
Sprint a lap around Nelson
Rest 2:00

10/18/12

With the first group, we are going to spend some time practicing kipping pullups.
With the second group, we are going to spend a bunch of time addressing mobility before getting into a workout that is a strength/conditioning hybrid.


6:00 AM Group

Warmup:
General Dynamic
Hip Ungluing
Shoulder Prep

Strength/Skill:
Kipping Pullup Practice!
Watch the video posted below!!!
If you can kip, do a few sets for max reps


Conditioning:
4 rounds-
:45 Power Cleans
:15 Rest
:45 Goblet Squats
:15 Rest
:45 Situps
:15 Rest


7:05 Group

Warmup:
General Dynamic
SERIOUS mobility session- address your nagging problems!!!

Workout:
On the Minute for 24:00,
Odd Minutes- 5 Power Cleans (if you go from the ground, drop and reset after each rep)
Even Minutes- 5-7 PERFECT pullups. If you did pullups Monday and want to do Toes2Bar today, you may

With the time remaining, work on a skill or movement you have trouble with!

10/17/12- BURPEES

Everyone is doing the same workout today!
Get pumped for some thrusters and burpees!
Follow the mobility homework I posted to prep for this!










Both Groups

Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Burpee Practice

Strength:
Max Effort Thruster!

Conditioning:
7 Minute Burpee Test
The name says it all!
Just keep moving!

Fall Break Mobility Homework!

10/11/12- SPEED

We are all doing some sort of clean today, so here are some cool videos about cleans----

Power Cleans (caught above parallel)

Squat Cleans (caught in a full front squat)



6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Squat Prep

Strength:
Squat Clean, spend 15:00 working up to a few HEAVY SINGLES. That means we are going to be using a challenging weight for sets of ONE REP.

Conditioning:
2 rounds with a partner, one works while the other rests,
AMRAP 5:00-
6 DB snatch right
6 DB snatch left
12 Goblet Squats

That ends up being two 5:00 work segments with 5:00 rest in between


7:05 Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Prep

Strength:
Max Effort Power Clean

Conditioning:
5 rounds-
6 Deadlifts
6 Power Cleans
12 Burpees
Rest 2:00

Mobilize Yourselves!

Here's some mobility pieces to both recover from the first few days of the week as well as prep yourselves for Thursday

10/9/12

Great attitude from everyone yesterday, especially the first group! Way to start pushing weights and grind through a tough workout!

Today everyone is going to be doing the strength movement so I am going to post the videos up here.

Behind the Neck Push Press






Kipping Practice- Both groups, but ESPECIALLY for the 6:00 Group


Wall Climbs- for the 7:05 Group



6:00 AM Group

Warmup:
General Dynamic
Kipping Practice!
Shoulder Mobility!

Strength:
Behind the Neck Push Press
Spend about 15:00 working on sets of 3 at a manageable weight. Practice some kip swings between sets.

Conditioning:
4 rounds, with a partner-
5 Dumbbell Push Press
AMRAP Pullups (pop quiz- what does AMRAP mean?)
20 Overhead Lunges (Girls use 25# plate, guys use 45# plate)
Rest while your partner goes


7:05 Group

Warmup:
General Dynamic
Kipping Practice
Shoulder Mobility

Strength:
Dynamic Effort Behind the Neck Push Press
10 sets of 2 reps at 70-75% of your 1 rep max, on ~1:00 interval

Conditioning:
4 rounds, with a partner-
3 Wall Climbs
AMRAP Pullups (girls, if grip is a major factor we will allow one drop)
20 Overhead Walking Lunges
Rest while your partner goes

10/8/12

Do some mobility to get ready to squat heavy!

6:00 AM Group

Warmup:
General Dynamic
Squat Prep mobility

Strength:
Front Squat, work up to a heavy single

Conditioning:
On the Minute for 14:00-
Odd Minutes- 7 Front Squats
Even Minutes- AMRAP Burpees (AMRAP= as many reps as possible)




7:05 Group

We have a pool workout today!!!! Get excited!!!

Warmup:
General Dynamic
Squat Prep Mobility- hips and ankles

Strength:
Max Effort Back Squat, find a heavy single

Conditioning:
5 rounds-
25 Underwater swim
50 Air Squats

Here's a workout demo-

10/4/12

IMPORTANT NOTE TO THE FIRST GROUP-----
We will be running outside in the morning, rain or shine, so plan ahead! Bring dry clothes and/or separate workout clothes!!!

Also, if anyone has any extra lax balls they want to donate for the sake of putting together a few double-balls for the team, please bring them in the AM

Here is a little video on running technique for everyone to checkout-


6:00 AM Group

Warmup:
Running Technique Work
Shoulder Lax
Squat Prep

Strength:
Cleans! work up to a heavy single

Conditioning:
On the minute for 10:00-
Sprint 100m





7:05 Group

Warmup:
Running Technique Practice! Watch the video above!
Mobility

Strength:
Dynamic Effort Power Snatch
For 10:00, with a partner, alternate single reps at ~75% focusing on technique and speed.

Conditioning:
4 rounds-
:40 DB snatch alternating sides, moderate weight
:20 Rest
:40 Box Jumps
:20 Rest
:40 Thrusters (light- girls use empty bar or mini bar, guys use 65-75)
:20 Rest
:40 Strict Pullups or Ring Rows
:20 Rest

10/2/12

First off--- IF ANYONE HAS ATHLETIC TAPE PLEASE BRING IT

Also, if you were not here on Monday you will be doing squats for strength instead of push press.

On that note, after yesterday's attendance, we are going to have a little chat about time management. Coming once or twice a week is not going to cut it. You're not going to get anything out of the program if you don't follow the program. If you are not there every day, you are not following the program. There is no way around that. I know everyone has a lot going on but you have to figure out a way to balance school work and training. It might take a few days without the amount of sleep you want to get, but its what you gotta do. A month from now you aren't going to have the option, so get on the wagon now.

A great piece on overhead mobility! I know some of you have extra lacrosse balls, so lets use them to tape together a few double-lax-balls!



6:00 AM Group

Warmup:
General Dynamic
Ungluing our Shoulders and opening out hips like the above video!

Strength:
Push Press, work up to a heavy single.

Conditioning:
On the minute for 16 minutes-
Odd minutes, 10 Push Press
Even minutes, 12 DB Snatches, alternating arms



7:05 Group

Warmup:
Running Drills
Watch the video above for mobility!
Thoracic/Overhead Prep
Opening our hips

Strength:
Split Jerk 2 rep max, alternating feet

Conditioning:
8 rounds-
:20 Hang Power Clean (Girls use 45-55, guys use 75-95)
:10 Rest
:20 Push Press
:10 Rest