Speed box squats, dynmaic effort style, but with a bonus: add a heavy deadlift at the end of each set. Squats - 2 reps, fast, 60% of max. Deadlift, heavy, about 85-90% of max. 8 sets.
Deadlifts from pins/high pulls. Deadlift - 115-130% of max, once for time. High pulls - be creative. KB, snatch grip, […]
Tonight is Turkish Get Up night. At 5:30, we’ll be reviewing Turkish Get Up form and teaching several new variations. Free for Bodytribe members, $10 for anyone else. Come on out.
Similar to last week’s Tuesday workout, but with a different middle.
Bench from pins, as close to the chest as possible, about 75% of max, 6 sets of 4 reps.
KB Incline Press with bands/Strap(ring) Pushups: slow and steady on the incline presses. 6-10 reps 3 sets.
clean and throw. Heavy push press for 5 reps. Strap outs (see pic) as many […]
Heavy front squats: warm up with some light front squats, and then get the bar to about 50% of your back squats and see how easy it is for a triple. From there, find a weight that would be fairly taxing for triple, but then attempt 8 sets of them.
Heavy KB swings (or DB). if it […]
Bud would’ve wanted you to be your best. Let’s do him proud.
Speed squats with bands. Generate some serious force. Don’t overload the movement, instead aim for speed.
Deadlift/pullups: at about 70% of your max, pull that weight off the ground 5 times, followed by 5 intense pullups (make ‘em tough, see one version below). 3 sets.
Sandbag […]
Back again!
Max squats. No box, no bands, no chains, no pins. Straight up squats!
Heavy walkouts followed by heavy sandbag lunges. 3 sets, keep goinh heavier on the walkouts. Lunges are with 50 through 150 pounds of sand on your back. about 100 feet worth of lunging.
Stifflegged deadlifts/saxon bends/farmer’s walk. Go for reps on the deadlift […]
Warm up like a max effort day.
Them start doing singles at 90% of max. Don’t go heavier, but keep doing singles with failry short rest periods (20-40 seconds). See how many you can do, 12 being the goal.
Then: Heavy press from pins. High pins for very small lockout. Go heavier than max. 3 sets at […]
Let’s throw several toys into the mix today. Max out on box squats with bands. Today’s goal is extreme focus on form. Load takes a big back seat to form practice today. Keep that in mind.
Front squats for reps. 4 sets/6 reps
Cable pullthroughs for high reps. 20-25 reps. 2 sets
Saxon bends/hanging leg raises/sled drag: 10 […]
I posted this challenge last week and we’ll continue to pursue it:
http://physicalsubculture.com/2007/02/27/dumbbell-challenge/
Let’s train for it a little…
Today, pick a weight hevier than your comfort zone for pushups rows and try them without twisting the hips. Small sets of 3 per side with a good hold at the top.
Then 15 burpees with the same dumbbells, as […]
Nothing fancy today.
Heavy box squats, max effort.
Walkouts + partial reps, aiming for 130%-160% of 1 rep max of full squats.
Single leg deadlifts with only slight knee bend (5 per side)/followed by Glute Ham developers (8-10 reps) 3 sets
Lunging buelers/sandbag snatches. 10 per side/10, 3 sets, no rest.
Above: Lunge buelers. Below: sandbag snatches.
