Thursday, July 31, 2014

Friday 8/1/14

Forgiveness is the key to action and freedom.-Hannah Arendt

A. Front squat 5 sets 3 reps (climbing)
10 thrusters 95/65
10 chest to bar pull-ups
10 burpees

A. Meet prep

Wednesday, July 30, 2014

Thursday 7/31/14

It is not fair to ask of others what you are not willing to do yourself.-Eleanor Roosevelt

Odd: 5 deadlift 275/185
Even: 10 box jump step down
B. 100 abmat sit-ups

A. Meet prep

Tuesday, July 29, 2014

Wednesday 7/30/14

I like long walks, especially when they are taken by people who annoy me.-Noel Crawford 

A. 3 position snatch (floor, above knee, high hang)
B. 20 AMRAP 
15 power snatch (95/65)
30 double unders
Run 400m

A. Hang power clean double @70-75%x8

Monday, July 28, 2014

Tuesday 7/29/14

"A happy family is but an earlier heaven."-George Bernard Shaw

A.  EMOM x10
5 Shoulder press 135/95
5 Toes to bar
B.  2 rounds for times:
Row 250m
15 KBS 70/53
25 Burpees
15 KBS 70/53
Row 250m
Rest 12 Minutes

A.  High hang power snatch double @70-75% x8
B.  Snatch Pulls 5x5 (light)
C.  Push Press 5x5

Sunday, July 27, 2014

Monday 7/28/14

Great job to all of those who competed this weekend!  Hopefully you've recovered somewhat from those log squats.  Yikes.....  and a big thanks to all who came out and supported us!

A.  Backsquat 5 sets 5 reps
B.  21-15-9
Overhead Squat 95/65
Pull Ups

A.  Snatch -work to 90%
B.  Clean & Jerk -work to 90%
C.  Backsquat 5x3

Thursday, July 24, 2014

Friday 7/25/14


Come support those competing at Greenville Games!

A. "Flight simulator"
For time:
Double unders (unbroken sets)
B. 3rft
25 wallballs
25 Kbs

A. Below knee power clean power jerk
B. 4 sets
6 press
Max strict pull-ups
C. Sprints

Wednesday, July 23, 2014

Thursday 7/24/14

Fame and success are very different things.-Enya

A. Snatch balance + 1 overhead squat
-2 count in bottom. Work on quality, clean movement.
5 pull ups
10 push-ups
15 box jump overs

Tuesday, July 22, 2014

Wednesday 7/23/14

Eat meat and vegetablesnuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

GG Prep

A. E2MOM 1 thruster (climbing)
B. 3 rft
15 deadlift 225/155
Run 800m
10 bar facing burpees

Monday, July 21, 2014

Tuesday 7/22/14

Since love grows within you, so beauty grows. For love is the beauty of the soul.-Saint Augustine

Continue to keep the Hillman family in your thoughts and prayers.

A. 5 sets
Max handstand hold
Rest 1 minute
15 power snatch 95/65
30 abmat sit-ups
15 pull-ups
30 double unders

A. Clean x2@70%, x2@75%, 3x2@80%
B. Snatch balance 5x3
C. Push press 5x3

Sunday, July 20, 2014

Monday 7/21/14

"I found my purpose in living to glorify God, not in competing to bring glory to myself.  I found my identity not in a sport where I was one injury or one superior athlete away from people forgetting who I was, but in Christ, who gave his life for me so that I could spend eternity with him." -Rich Froning Jr "3x Fittest Man on Earth"

"Greenville Games" is this weekend!  Come on out to Piedmont Athletic Complex and cheer on those competing!

Also, continue to keep the "newborns" and families in your thoughts and prayers!

A.  Backsquat 5 sets 5 reps (across)
B.  20 Minutes
Odd:  7 Front squat 155/115
Even: 15 Calorie Row

A.  Snatch x2 @70%, x2 @75%, 3x2@80%
B.  Snatch Pull 4x2 @ 11%
C.  Backsquat 6x3

Friday, July 18, 2014

Saturday 7/19/14

“Love says: I’ve seen the ugly parts of you, and I’m staying.” -Matt Chandler

A.  Backsquat 5 sets 3 reps
Teams of 2:
50 Wall ball
40 KBS
30 T2B
20 Pull ups

A. Snatch 1RM
B.  Clean & Jerk 1RM


Thursday, July 17, 2014

Friday 7/18/14

“It is better to lose your life than to waste it.” -John Piper

A.  Power Clean and Jerk (work to tough single)
B.  To 10:
1 ground to over head on minute 1
2 ground to over head on minute 2
3 ground to over head on minute 3
4 .........
C.  Skillwork

A.  Snatch x6 @70%
B.  C & J x6 @70%
C.  Push Press 6x3

Wednesday, July 16, 2014

Thursday 7/17/14

"Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter." Francis Chan

A.  Barbell reverse lunge practice
B.  For rounds & reps:
Minutes 0-10:
Run 1 mile
Max Rounds of Cindy w time remaining
Rest 5 minutes
Minutes 15-25:
Row 2k
Max HSPU w time remaining

A. Drop as many weights as possible within the hour period. :)

Some have asked, so I'll be posting on here some of my own training.  I'm going to try to post each day..... You'll see it's pretty similar to yours. ;)  (really using that smiley face)


Tuesday, July 15, 2014

Wednesday 7/16/14

"Like so many things, it's not what is outside, but inside that counts"-Merchant in "Aladdin"

Time of Day For 7/15
-Anderson Baxley 8:21
-Sarah Kamp 10:02
-Brian Cox 12:05
-Anna Peek 9:30

A.  Deadlift 7 sets 7 reps
B. 21-15-9
Power Clean 135/95
Bar Facing Burpee

A.  Snatch x8 @85%
B.  C & J x8 @85%
C.  Front Squat 5x5

Monday, July 14, 2014

Tuesday 7/15/14

A fool says what he knows, and a wise man knows what he says.

A.  3rounds
15 strict pull ups
30 strict press 75/55
B.  For time:
Run 800
100 Double Unders
Run 800

A.  Snatch x8 @80%
B. C & J x8 @ 80%
C. Snatch Balance 5x2

Sunday, July 13, 2014

Monday 7/14/14

“The thing is - fear can't hurt you any more than a dream.” -William Golding, Lord of the Flies

A.  Backsquat
-Work to tough double
-Max reps @ 80% of double
B.  AMRAP 12
3 Power Snatch 95/65
6 Overhead Squat
9 Toes to bar

A.  Snatch x8 @ 75%
B.  C & J x8 @ 75%
C.  Backsquat singles

Friday, July 11, 2014

Saturday 7/12/14

A. Burpee EMOM x15
B. 30-20-10
Wall ball
Pull up

A. Snatch 1rm
B. clean and jerk 1rm

Thursday, July 10, 2014

Friday 7/11/14

"We buy things we don't need, with money we don't have, to impress people we don't like."-Tyler Durden in "Fight Club"

A.  3 position snatch (hip, knee, floor)
30 overhead walking lunges
Run 600m

A. Snatch x8@70%
B. clean and jerk x8@70%
C. Clean pull 5x3@110%

Wednesday, July 9, 2014

Thursday 7/10/14

"If you can't explain it simply, you don't understand it well enough."-Albert Einstein

A. Strict Press 2 RM
B. EMOM 20
Odd: 15 Cal Row
Even: 30s Hollow rock

A. Bodybuilding
B. Core
C. Sprints

Tuesday, July 8, 2014

Wednesday 7/9/14

"Good is the enemy of great."-Jim Collins

A.  7 Minute AMRAP
Partner Clean Thruster
B.  Swinging "Annie"
Kettle bell swing
Double Under
Abmat Situp

A.  Snatch x8 @80%
B.  C & J x 8 @80%
C.  Front squat singles

Monday, July 7, 2014

Tuesday 7/8/14

Hey, I don't have all the answers. In life, to be honest, I failed as much as I have succeeded. But I love my wife. I love my life. And I wish you my kind of success.-Dicky Fox in "Jerry Maguire

A.  Turkish Get Ups x30
B.  EMOM x10
6 C2B Pullups
-Plank hold w time remaining.
C.  For time:
Sled Pull/Prowler Push/Log Carry

A.  8 Rep Snatch @75%
B.  8 Rep Clean & Jerk @ 75%
C.  Snatch Pull 5x3 @ 110%

Sunday, July 6, 2014

Monday 7/7/14

"Retain faith that you will prevail in the end, regardless of the difficulties".....and at the same time........ "Confront the most brutal facts of your current reality, whatever they might be"
-The Stockdale Paradox

A.  Backsquat 10 mins work to tough single
B.  EMOM x10
-Complete 1 backsquat on minute 1, 2 backsquats on minute 2, 3..........
C.  5 minute AMRAP

A.  Snatch (10 mins work to 70%)
B.  Clean and Jerk (10 mins work to 70%)
C.  Backsquat 3 sets Max reps @ 100% clean

Thursday, July 3, 2014

Friday 7/4/14

“My God! How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!” — Thomas Jefferson

A. For reps:
0-10 mins complete:
1 mile run
Max bar facing burpees

10-20 mins complete
1 mile run
Max ground to overhead 135/95

20-30 mins complete
1 mile run
Max weighted walking lunges

-Workout done in teams of 2, splitting the run in half.

Wednesday, July 2, 2014

Thursday 7/3/14

"It was pride that changed angels into devils; it is humility that makes men as angels."-Saint Augustine

A. Aerobic Power
8 sets
Row 250
B. Skillwork
-Take advantage of this time to improve!

Rest day

Tuesday, July 1, 2014

Wednesday 7/2/14

We will only be having one class this Friday, July 4th at 9AM.

A.  2 Cleans (below knee)
-Work mechanics to max load without dropping the bar.
B. For time:
15 Toes to bar
Power Clean
Wall Ball
15 Toes to bar

A. Power Snatch Single
B.  Clean Pull 2RM (speed)
C.  3 sets:
Max Reps front squat w 75% 1RM clean