October 30, 2014

ldasfEarly registration for the Southern Illinois Olympic Weightlifting Open has been extended to Sunday, November 2.  The cost will increase from $35 to $45 after this weekend.  Be sure and complete your registration ASAP.  For more information, click here.   


STRENGTH

Back squat 5-5-5-5-5 reps

METCON
30-20-10 reps for time of:

Toes to bar
Deadlifts 185/123# (Int. 135/93)

Compare 5RM back squat to 5/30/13.
Post load and time to comments.

October 29, 2014

IMG_1697SKILL
EMOTM for 8 minutes of:
5 handstand push-ups (Int. push press)
AMRAP double unders with remaining time

METCON
4 rounds for time of:
15 power snatches 95/63# (Int. 75/53, Adv. 115/78)
15 kettlebell swings 53/35# (Int. 35/26, Adv. 70/53)
15 burpees

Post total double unders and time to comments.

October 28, 2014

sept 13 045METCON
For time:
3 rounds of:
5 chest to bar pull-ups (Int. kipping pull-ups)
10 box jumps 24/20″

15 wall balls 20/14#, 10/9′
Then, 1000 meter run
Then, 3 rounds of:
5 chest to bar pull-ups
10 box jumps
15 wall balls

Post time to comments.

October 27, 2014

033STRENGTH
Power clean 5-5-5-5-5 reps
* You will have 12 minutes.

METCON
Five sets of 2 minutes to complete:
3 hang cleans 135/93# (Int. 95/63, Adv. 185/123)
6 shoulder to overhead
9 front squats
*Max rep burpees with remaining time
*Rest 2 minutes

Compare power clean to 8/24/12.
Post load and total burpees to comments.

October 26, 2014

IMG_20140206_190237STRENGTH
Overhead squat 3-3-3-3-3 reps

METCON
21-15-9 reps for time of:
Hang squats snatches 95/63# (Int. 75/53)
Chest to bar pull-ups (Int. kipping pull-ups)

Compare OHS to 12/12/13.
Post load and time to comments.

October 25, 2014

Congratulations Katie & Ryan!

Congratulations Katie & Ryan!

-TEAMS OF 2 -
Get to the ceremony:  400 meter run, together
Present the ring:  50 ring dips
Wedding bells: 75 kettlebell swings 53/35#
Reception–time get down and party:  50 burpee broad jumps, 6/4′
Bouquet toss:  75 wall balls 20/14#, 10/9′

Carry bride to the honeymoon suite: 75 meter partner carry
Honeymoon: 30 snatches 95/63#, followed by 30 clean and jerks 95/63#

Post time to comments.

October 24, 2014

sept 13 055STRENGTH
Bench press 10-10-10-10-10 reps
* You will have 15 minutes

METCON
5 rounds for time of:
5 power cleans 155/103# (Int. 95/63, Adv. 185/123)
7 toes to bar
9 box jumps 24/20″

Compare bench press to 2/7/14.
Post load and time to comments.

October 23, 2014

March 2014 038STRENGTH/SKILL
4 rounds, not for time, of:
Max rep front squats at 80% of your 1RM
*3 second pause at the VERY bottom of the squat
- REST -
Max strict pull-ups (Int.  banded strict pull-ups, Adv. strict chest to bar pull-ups)
- REST –

METCON
For time:
25 burpees
25 deadlifts 225/153# (Int. 185/123, Adv. 275/183)
25 burpees

Compare max strict pull-ups to 9/24/14.
Post front squats, pull-ups, and time to comments.

October 22, 2014

image (3)TABATA
Double unders
Sit-ups
Kettlebell swings 53/35#
Strict press 45/33#

Post total reps to comments.

October 21, 2014

IMG_1692STRENGTH
Spend 15 Minutes working to a 1RM Snatch Complex of:
1 Squat Snatch
+ 1 Hang Squat Snatch (from above Knee)
+ 2 Overhead Squats

METCON
3 rounds for time of:
400 meter run
21 hang power snatches 75/53# (Int. 45/33)
12 chest to bar pull-ups (Int. kipping pull-ups)

Post time to comments.