1/10/13: Friday

Banded Bench Press with Louie Simmons. Notice the Bar Speed, that is the speed we are looking for when executing these lifts. Fast and explosive, but not out of control. “This is a Lift, Not an exercise”. Perfect.     Strength: Dynamic Effort Upper 1.) 6×3: Banded Bench Press – :30 Seconds Rest Bar Weight…

1/9/13: Thursday: OLY Club at 6:30pm

  Strength: 1.) 8 Minute EMOM: 2 Snatches (Full) at 75% of 1RM 2.) 3×5: Snatch High Pull – AHAP (Aim for 110-115% of 1RM)   WOD: 4 Rounds 22 – Wall Balls (20/16) 11 – T2B   Accessory Work: 1.) 3 x Max Effort: Plank holds on hands 2.) 6x200m: Sleds (Fwd/Backward) – AHAP…