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

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)

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

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

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