140228 Monday man makers – fs/bs week 2

Week 2 Sets Reps %
Day 1 1 7/13 70%
Day 2 1 7/13 94%
Day 3 1 4/3 60%
***Day 2 at 94% refers to 94% of the weight completed on Day 1 of that week

Lift: Jerk from rack work up to heavy

Complete as many rounds and reps as possible in 12 minutes of:
5 Dumbbell Man-Makers A:(45/25) B:(35,15)
10 A: Chest-to-Bar Pull-Ups B:regular pullups
15 Kettlebell Swing A:(2/1.5) B:(1.5/1)

140426 Saturday Chipper

For time:
20 Deadlifts (225/155lbs)
30 Box Jump-Overs (24”/20”) you do not have to come to full extension just get over box
40 Kettlebell Swings (1.5/1)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swing (1.5/1)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (225/155 lbs)

Yeah I know…..it’s UGLY!

140425 Friday


Claudio has given you guys…….Death by KB for today….dant dant daaaaaaant
Death by KB
EMOM every 2 min.
KB one arm swing, KB snatch, KB Front squat, right side, then left.
first round, one rep each movement, second round two reps etc.
until complex can’t be done within two minutes
1 pood and .75 pood
score is round COMPLETED plus reps

Hung and I will be competing in the Slaughterfest in Salem tomorrow so hope you enjoy the chipper I put up for you tomorrow xoxox Michele…..(evil laugh inserted here).

140421 Monday-to partner or not? 7/13 squat cycle starts


Team Jensen looks so dangerous.

Lift: 7/13 FS/BS program starts

This is a squat cycle created by Spencer Arnold, former U.S. Weightlifting Champion in the 77 kg weight class. 7/13 is a cycle he has tested for years at his gym, always seeing great results. The cycle is based on 3 squat days a week, the first day at a given percentage of your 1 rep max front squat. The second day, the rep cycle is repeated, but at a lower percentage of the 1 RM – usually 94% of the first day of the week. The rep cycle always looks a bit goofy at first. 7/13 is the rep scheme for the first two weeks meaning that you perform 7 front squats, rack the bar, then immediately complete 13 back squats without rest between the two. These two movements comprise 1 set. There are anywhere between 4 and 6 sets per squat day with percentage and rep schemes varying from 65-100% and 7/13 down to 2/4. The third day of the squat cycle is usually a form of recovery, 4×3 @ 70% for instance. Please do this programming instead of your 5/5 program for fs/bs but keep your other lifts the same. I would really love for everyone to at least give this a shot. REMEMBER that we are going off percentages but if it feels too heavy then GO DOWN in weight- I want to use this cycle not only gain strength but to improve technique so that we are ALL better in the long run! Since we have people hitting the gym on different days of the week I will put up the 3 days of percentages on the board every week and in the Monday post for the week-that way you can choose what days you do them. This is an 9 week cycle with a max on week 10- so get ready to have improved squats by the end of June!
Base the percentage off your max front squat.
Week 1 Sets Reps %
Day 1 1 7/13 65%
Day 2 1 7/13 94%
Day 3 1 4/3 60%
***Day 2 at 94% refers to 94% of the weight completed on Day 1 of that week

7 rounds if you do it by yourself or 8 rounds if you partner up

Run 100 Meters (parking lot, corner of bldg to corner of bldg and back in)
10 Burpees
Run 100 Meters
15 Russian Kettlebell Swings A:2/1.5 or B:1.5/1

If possible, perform this as 8 rounds each with a partner, alternating
full rounds and resting while your partner works. It adds a little rest,
but you’ll make up for that with increased intensity when it’s your turn.

partner wod

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