April 29 2016

 Keep it clean today

Class at 4PM and 5PM Today

Strength/Skill:

On The Minute for 14 Minutes:

Odd: 3 Snatch Grip Deadlifts + 3 Snatch grip shrugs + 3 Hang Snatch High Pulls + 1 Hang Power Snatch

Even: Rest, Watch and Learn

Conditioning:

6 Rounds for Time of:

10 Ground to Overhead (Power Snatch or Clean and Jerk, athletes choice) 115/75

10 Toes to Bar

April 27 2016

 Class at 4PM, 5PM and 6PM Today

Conditioning:

For Time:

100 Wallballs

80 Double Unders

60 Situps

40 Box Jumps

20 Pullups

10 Ring Dips (H.R Pushups Sub)

Strength:

Deadlift

7-7-5-5-5

 

April 25 2016

 Thanks to those of you that dropped by to watch me compete yesterday, it was a nice surprise..

Class at 4PM, 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

Run 800M

8 Front Rack Lunges (each side) 75/55

10 Push Press

12 Back squats 

Strength:

5 Climbing Sets of:

3 Strict Press + 3 Push Press

April 22 2016

Class at 4PM and 5Pm Today

Strength:

On The Minute for 14 Minutes Complete:

Odd: 6-9 Bench Press (Bodyweight/3/4bodyweight)

Even: 4-8 Strict Pullups

Conditioning: 

For Time:

21 Hang Power Cleans 135/95

15 Jerks 135/95

9 Thrusters 135/95

This will not do the job unless you challenge yourself and use a weight that scares you but can be done safely

 

April 20 2016

Class at 4pm, 5pm and 6pm Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

 

5 Deadlifts 225/155

10 Burpees

15 Toes to Bar

Strength:

Front Squat

7-7-5-5-5

April 18 2016

Class at 4PM, 5PM and 6PM Today

"Marathon Monday"

2 Rounds for Time of: 

Run 400M

26 Hand Release Pushups

Run 400M 

26 KB Swings 53/35

Run 400M

26 Situps

Run 400M

26 Box Jumps

Run 400M

26 Double Unders

Strength:

Strict Press

7-5-3-3-3

April 15 2016

Theres been a few missing persons this week, don't make me call you out, get to the gym

Class at 4PM and 5PM Today

Strength:

On The Minute for 16 Minutes Perform:

Odd: 1 Clean + 1 Power Clean + 1 Jerk

Even: 20 Double Unders (or attempts)

Conditioning: 

For Time:

50 KB SDHP 53/35

10 Clean and Jerks 135/95  

40 KB SDHP 53/35 

8 Clean and Jerks 135/95

30 KB SDHP 53/35

6 Clean and Jerks 135/95

20 KB SDHP 53/35 

4 Clean and Jerks 135/95 

 10 KB SDHP 53/35 

2 Clean and Jerks 135/95 

A lot of people ask where to buy their protein or what kinds to buy.  Most stores are way overpriced and you can usually get the same products online a lot cheaper.  Strength.com has set up a special page for us and I have gone in and choosen some of the products I use or have used in the past and trust.  Also members using this special page will receive 10% off all orders.  This isn't some pyramid health product scheme or me selling you on some new BS product line, it's just an online store that sells the same products I've been telling you to buy all along at much better prices than you will find at GNC or any other store.  If you have questions let me know.  I know I've said it before but if you aren't at least taking post workout protein you will be slower to reach your goals whether it is weight loss or strength building so click below to get on it.

DBSC STRENGTH.COM PAGE