Daily Training Blog

Warmup | Skills | Strength | Conditioning
Friday 8/12/11

Friday 8/12/11

Warmup Jump Rope 250x Leg Swings 3 rounds 20 Birddogs 10 RKC Kettlebell Power Swings 10 GHD Situps 1 Kettlebell Turkish Getup per side Gymnastic Bridge on wall Burgener Oly Warmup drills Power 5x1 Clean (90%) Conditioning "When the levee breaks" AMRAP 10 Minutes 1...

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Thursday 8/11/11

Thursday 8/11/11

More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I'd argue it's closer to 2-3 pullups and dips) the key to performing this skill is the transition. As you pull the rings toward your sternum, keeping...

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Wednesday 8/10/11

Wednesday 8/10/11

Warmup Run around the long block Leg swings 3 rounds 15 Step ups per leg 10 Hanging leg raise 10 Kettlebell Floor Press Wrist mobility drills Strength 5x3 Front squat (80%) Conditioning 5 rounds for time and reps 100M shuttle run Max reps bodyweight bench press...

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Tuesday 8/9/11

Tuesday 8/9/11

Today's skill is a basic gymnastic movement known as the "muscle-up". The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and...

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Monday 8/8/11

Monday 8/8/11

Warmup Jump rope 250x Leg swings 3 Rounds 10 Face the wall squats 20 Pushups 5 Pistols (single leg squats) per leg 10 GHD situps Strength 1 Rep Max Back Squat Conditioning "Karen" 150 Wall ball...

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Saturday 8/6/11

Saturday 8/6/11

Warmup Dynamic athletic mobility Animal movements Skill Handstand Conditioning "Fight Gone Bad" 3 Rounds: 5 minutes on, 1 minute off Wallball Sumo Deadlift High Pull Box Jump Push Press Row for calories Move from one station to the next every...

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