Friday, August 22, 2014

Saturday August 23rd, 2014

Reminder: there will be no class today as we will be in Downtown Binghamton for the Barta Challenge.

Come cheer on our athletes.

If you are working out at home, try the following test:

Max push-ups
rest 90 seconds
Max push-ups
rest 90 second
Max push-ups

rest 10-15 mins while warming up

1 mile run for time.

Thursday, August 21, 2014

Friday August 22nd, 2014

Barta Challenge athletes today can be a rest day or a day to come and move lightly. 

for those not competing in Barta Challenge. 

A. close grip bench press 6-8×3; rest 3mins
B 12mins
odd – push-ups x 6-8  reps.  Scale up by using ring push-ups. Scale down with less reps.
even –  chin ups x 6-8.  Scale up to CTB, scale down to ring rows.
12mins 85% effort
4 burpees
10 calories on Airdyne

Wednesday, August 20, 2014

Thursday August 21st, 2014

Make up Wednesday's workout if not competing in the Barta Challenge or if you did Wednesday's workout:

10-15 minutes skill work on a movement of your choice.


Row 30s @ 90%
Rest 30s @ 50%
x 15 sets.

If competing, come in and move just a little bit. Feel out some light tech work on some things.  This is a less is more day, so don't accumulate too much volume.

Tuesday, August 19, 2014

Wednesday August 20th, 2014

A. Snatch build to 90% of your opening weight  or a bit LESS in Barta Challenge.

B. Emom x 6 mins
3 TnG power cleans
7 burpees AFAP 

Row or AD 20sec 95% effort
rest 40s  x 6 

 Fitness Version
A. build to 80% of your estimated 5RM thruster 

B. emom  DL TnG x 3  + 5 burpees - 6 mins.   DL weight should be light. Focus on form. 


Row or AD 20 sec 95% effort
rest 10sec x 8
record total meters. 

For those not competing in Barta Challenge skip part B and add

3 sets 85% effort
4 Power Snatch TnG 65-70% of 1rm.  Fitness use moderate thruster
8 KBS 2/1.5pd
12 box jump step down 24/18″
rest 90s

Monday, August 18, 2014

Tuesday August 19th, 2014

3 sets @ 85% effort
Run 400m
15 wall balls
15 no push up burpees
15 Hand Release pushups
40 DU.   Shoot for unbroken.

rest 5mins all sets same pace
change the order of movements for all sets

This version is for the fittest couple of athletes at our gym. Scale it back to 12 or 10 reps if need be to keep good constant movement throughout. 

Fitness version

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Pull-up --use ring row
Dip ---use push-up

3-4 sets 80%-90&
Run 300m
10 wall balls
10 no push up burpees
10 hand release push-ups
40 single unders or practice double unders for 45s. 

Sunday, August 17, 2014

Monday August 18th, 2014

A. Clean and Jerk.  Build to your opening weight in the Barta Challenge. This should be a weight you are 100% comfortable hitting. 

B. emom – 9 minutes
min 1 – Thruster 95/65# x 5-8 reps
min 2– CTB chin ups x 5-8
min 3 - 20 double unders


10mins Z1 AD or row. 

Fitness Version

A. Build to a tough 3 in Thruster. 

B. Front Squat @30X1 build to a moderate 5 reps. 

C. EMOM - 8 minutes.   
odd- Thruster  x 5-8 reps 
even - DB rows  5-7/ arm

10 mins Z1 AD or row

Friday, August 15, 2014

Saturday August 16th, 2013

white board workout: 

Every four minutes x4
Row 20 seconds; hard pace
rest as needed 

Row 2k for time 


cool down, stretch.   1 week from showtime!!!

Thursday, August 14, 2014

Friday August 15th, 2014

A. Snatch balance 3×3; rest as needed light and fast

B. Snatch build to a tough single in 10mins
C. 20 Snatches 77% of B for time

D. 10 no push up burpee box jump 18″/ 12" AFAP
20sec AD all out
rest 4-6mins x 3

Fitness version

A. OHS practice.   Build to 3 working sets of 5 reps.  Only add weight if positioning is good.  

B. Build to ~90% of your estimated best 5RM thruster.

C. 20 thrusters for time at 80% of B. 

D. as Rx'd. 

Wednesday, August 13, 2014

Thursday August 14th, 2014

Reminder there is no open gym at 5 p.m. on Thursdays.

Make up Tuesday or Wednesday workout IF you are not training tomorrow. If you are training tomorrow hit the following aerobic work. 

Row 10 min @Z1
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec
x 8

Tuesday, August 12, 2014

Wednesday August 13th, 2014

You may make up Tuesday's workout. This is a flush session for those that trained Monday and Tuesday, as they those were difficult sessions and this is some light aerobic work.

5 rounds 60-70% effort.   NOTE THE EFFORT. THIS SHOULD BE EASY
Row 500m/400 or AD 40/30 calories
60 single unders
FLR on rings 1min
60m FW--heavy

*use the rest of the time to stretch and mobilize. Couple tough sessions on Friday and Saturday, then next week we start to taper for Barta Challenge.

- use this as a flush out
- easy aerobic pace don’t go to hard

Fitness version:

5 rounds 60-70%
Row 400/300 or AD 30/20 calories
40 single unders
FLR on floor 1 min
60m FW--heavy