Run 800 Meters
30 Boxjumps 24/20
You’ve been slobberknocked, I wont be in tomorrow I’m working out really early because I’m going to the mobility cert. I believe that Scotty will be in at 9 but I’ll double check and post to comments if this is true. If you cant make it in for one of the classes this is one you can do on your own at a track. Field trips are fun.
5×3 (5-10lbs heavier then last week) followed by 5 high box jumps
Again focus on a vertical torso on the box jumps.
3×8 (shit your lungs out heavy)
3 x max reps handstand pushups
Get as reps as you can strict before you start kipping
Awesome energy from a lot of platforms today. Some of you guys were coming out and being fearless and getting under the bar I was very happy with what I was seeing.
I wish today just could have been that awesome. I really wanted to just tell you guys your studs and be done with it but…
We had a issue with athletes not conducting themselves properly outside of the gym yesterday. It didn’t bug me to much. But when some one in the community voices concern to me about something it’s up to me to address you guys.
When the group was addressed about the issue the response I got about it was not the one I was looking for. I wasn’t asking for anyone to fucking defend themselves. In fact it was the last fucking thing I wanted to hear. I wanted to hear “Cool Coach won’t do that again”.
I’m a Coach, I’m not a grade school teacher. I’m not interested in excuses in any aspect of this program. If I every receive a response like I did today about subjects of this matter the athlete will be asked to leave the program. I also will not be interested in Coaching you in further advanced programs because your not ready for it.
Again sorry to be the rain on the parade but this subject only needs to be addressed once guys. But again you guys all performed awesome today.
Work up to 1rm then 90%x1, 80%x1, 70%x2, 60%x3
10 minutes Vo2 Max 7-8 Reps
5 Rounds with 2 minute Rest intervals
Return DBs to bottom of hill
Sprint back up hill with No dumbells
Weight for our farmers sprint is up to you but I suggest you HTFU.
Coaches thoughts: A Caliber Cycle is like touchdowns (a Vodka RedBull drop shot), they sound fun when you first get them but leave you feeling shitty in the morning. Well from what I saw today everyones hangover is hitting in week 3. I told you all from the beginning it would not be easy. But everybody was having fun high fiving and shrugging. We have FOUR weeks left people. If your drinking your guts out maybe it’s time to stop. If your having some kind of self doubts talk to me about them, I won’t be a dick. Or you can do what a lot of our athletes are doing use this Log to ask questions and find out your not the only one with a problem. I set this up so you guys could lean on eachother when your feeling pile driven into the ground.
We can’t help eachother if we don’t know the problem. But if the problem is your just being mentally weak and pardon my french but a pussy. Sack up and HTFU, because I’m going to drag you guys kicking and screaming through the the next 4 weeks and in the end you’ll thank me for it.
75%x5, 85%x3, 95%x1+
30 BallSlams 60/40
30 Ring Dips
10 Power Jerks 185-155/115-95
50 Knees to Elbows
10 Power Jerks 185-155/115-95
Coaches Tip: Take care of your hands tonight and have a proper tape job tomorrow if you need it.
Run 400 Meters
20 Hang Power Snatches 95/65
5×3 (5-10lbs heavier then last week) Each set of followed by 5 High box jumps.
Coaching Point: I want you to try and maintain as upright a torso as possible on your jumps. I know you can jump higher when you load low into your hips. But that’s not what I’m asking you to do. I’m asking you to come off a very heavy hip driven movement then be as explosive as possible over a short dip mimicking a position strangely familiar to the oly lifts we are stressing this cycle.
3×7 (the Jackage Continues)
3x Max rep Ring Dips
And if you guys wanna see one of Old Country Barbells pipehitters at work check out todays Crossfit Football post.