Wednesday, November 19, 2014

Overall Results

Paul and I wanted to thank Kevin, Tim, Arieanne, Joy, Taryn, John and Brittany for their Participation in our 8 week Performance Program. We were inspired by your progress and dedication to the program and the confidence gained though fitness and nutrition. These athletes focused on a few primary lifts, metabolic conditioning and gymnastics skills specifically the Pull-up. They started with a 3 week lifestyle challenge fixing a few factors and then followed it with 4 weeks of Zone...in addition to the training in the gym.  Below are a few stats and amazing progress made. Congratulations. 

 John
Back Squat 255 -270
Push Press 145-160
Power Clean 170-185
Lost 9.3% body fat
Lost 3 Pounds
Increased lean body mass by 8 lbs


Britt
Back Squat 235-265
Lost 7% body fat
Lost 2 Pounds
Increased lean body mass by 19 lbs



Kevin
Back Squat 245 - 315
Push Press 155-185
Power Clean 135-180
Lost 6.4% body fat
Lost 3 Pounds
Increased lean body mass by 10 lbs



Tim H
Power Clean 190-205
Lost 4.4% body fat
Lost 8 Pounds
Increased lean body mass by 5 lbs



Arieanne
Back Squat 118-155
Push Press 83-95
Power Clean 83-100


 Joy
Back Squat 135-150
 Taryn
Back Squat 165-200
Push Press 115-130











Sunday, November 9, 2014

Progress and Results



EMOM for 10 Minute - SPRINT
then directly into
3 Rounds for time of:
12 Back Squats 
12 Pull-ups

Results:
Tim 9:09 (185#/green) - previous 11:10
Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green)


Monday, October 27, 2014

PR Party from the Performance Program







Back Squat PR's all around!
Arieanne 155
Taryn 200
Brittany 260
Kevin 305
John 260

Week of 10/27

Test

*Back Squat
Test

*Kipping Work



Test

*Power Clean 
Test

*Kipping Work

Test

*Test WOD
10 min EMOM 
100m Sprint

then.....

3 Rounds for time-
12 Back Squats
12 Pull-Ups

Monday, October 20, 2014

Week of 10/20

10/20

*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Push Press
Work up to a Heavy Single

*Back Squat 
6x2 80%+5lbs
w/2 sec Pause in Bottom.

*Sled Pulls
4 Sprints
50-75 Meters
Increasing in Weight.
Head to Head Races.


10/23

*Kipping practice
(10 min)

*Clean Deadlift + Power Clean
8x1 80%+10lbs

*Back Squats
10x2 To Box

*Barbell Hip-Ups
4x10

*Station Rotation
3 Rounds
1 Min Stations.

2 Min rest between rounds.

10/25

*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)

*Clean Deadlift + Power Clean
6x2 80% +10lbs

*Russian KBS 4x10
*Run 400m
Rest 60 Seconds
Run 800m
Rest 90 Seconds
Run 800m
Rest 90 Seconds
Run 400m


Monday, October 13, 2014

New Back Squat Personal Records


Arieanne 118-130 
Joy 135-150 
Kevin 245-280 
Taryn 165-190 
Britt 235-250 

Week of 10/13

10/13

*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Push Press
6x4 80%

*Back Squat 
 Work up to a heavy Single.
-5% x1
-10% x1

*12 Min AMRAP
3,6,9,12......

*Push Ups
*Heavy SlamBalls
*Burpees


10/16

*Kipping practice
(10 min)

*Clean Deadlift + Power Clean
6x2 80% +5lbs

*Back Squats
6x2 80% w/2 sec Pause in Bottom.

*Front Squats
4x4 65%

*Half Annie
25-20-15-10-5

*Double-Unders/SU x2
*Sit-Ups

10/18


*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)

*Clean Deadlift + Power Clean
6x2 80% +10lbs

*For Time:
Sprint 100m
Heavy DB Hang Cleans – 20 reps
Sprint 100m
Heavy DB Hang Cleans – 15 reps
Sprint 100m
Heavy DB Hang Cleans – 10 reps
Sprint 100m
Heavy DB Hang Cleans – 5 reps