12/22/11- Winter Break Workout 3

Warmup:
General Dynamic
Junkyard Dog Warmup

Strength:
Max Effort Power Clean- find new 1rm

Conditioning:
21-15-9
DB Snatch, Right arm
DB Snatch, Left arm
Burpees

12/20/11- Winter Break Workout 2

Warmup:
General Dynamic and Running Drills

Strength:
Dynamic Effort Push Press
12 sets of 2 reps at 55% of 1rm, on a :40 interval

Conditioning:
21-18-15-12-9-6-3
Pushups
Situps
After each set of pushups and situps perform 30 Walking Lunges
(21 pushups, 21 situps, 30 lunges, 18 pushups, 18 situps, 30 lunges, etc.)

Notes
-Congrats to Will and Nick are now Crossfit Level 1 certified! Check out the pic from their seminar on Crossfit.com.
- Don't forget to check out the Youtube page! User name is MiddleburySwimming!
- I will be posting the workouts on the same schedule this week- Monday, Tuesday, Thursday.

Warmup:
General Dynamic and Running Drills

Strength:
Dynamic Effort Back Squats
6 sets of 3 reps at 75% of 1rm, on a :60 interval

Conditioning:
3 rounds:
30 Box Jumps
21 Swings (to eye level, not all the way overhead)- USE A DUMBBELL IF YOU DONT HAVE KB
12 Pullups

12/15/11- Bear Complex!

We made it! Last workout of the semester!
I'm proud of you all, you've done a great job!
Keep in touch and check the blog over break, I will continue to post workouts and other info.

The Workout: Bear Complex
5 rounds:
7 sets-
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The bar cannot rest on ground during the set and hands must remain on the bar the entire time!
The goal is to work up to the heaviest set possible!

Mid-Week Notes

I know it's a stressful finals week but don't let your mobility go down the tubes! Go through past posts on the blog and watch K-Star's tips for desk athletes. Also, here is another helpful desk warrior post:
http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/#axzz1gT6NSn6I
You will feel better and be more productive!

Our YouTube channel is growing! Check it out and spread the word! User name- MiddleburySwimming

12/13/11- Finals Week Day 2

Warmup:
General Dynamic
Hip Prep

Strength:
Max Effort Deadlift

Conditioning:
5 rounds:
10 1-arm KB Swings Right
Short Shuttle Run
10 1-arm KB Swings Left
Short Shuttle Run
Rest :60

Take a break from your studies to mobilize and get ready to pick up heavy weights!

12/12/11- Finals Week Day 1

Warmup:
Running Drills
Gymnastics Drills

Strength:
Max Reps Kipping Pullups- 2 attempts

Conditioning:
10-9-8...3-2-1
Overhead Squats
Burpees


Videos from my two Crossfit heros!!!

12/6/11- Speed and Agression

Warmup:
General Dynamic
Shoulder Prep
Junkyard Dog Warmup

Strength:
Max Effort Hang Power Snatch

Conditioning:
Tabata Mashup-
Push Press
Air Squats

12/5/11- Grind Time

Warmup:
Running Drills
Dynamic Hip Prep

Strength:
Dynamic Effort Front Squat- 8 sets of 3 reps at 65% of 1 rep max

Conditioning:
5 rounds:
10 Barbell Lunges at 30% 1rep max Back Squat
10 Toes2Bar
10 Box Jumps
Rest :45

Weekend Mobility!

Travel meet this weekend!
Don't let sitting on a bus for 3 hour impede your performance.
Be proactive about your mobility to prepare to get up and race.
Go forth and dominate.