Due to lack of participation, we will no longer be holding Thursday 6pm workouts. We will start these back up in the fall if necessary. There will still be a 6pm on Tuesdays.
Training Today…
warm up: 3 rounds
row 200m
10 x hindu pushups (dive bombers)
1) Work up to 1 rep max press
2) 6 rounds
3 x press @ 80%
12 x wall ball shots
SAM shoulder mobility drill
3) max rounds in 12 minutes
20 x waiter walk lunges (35#/25#)
10 x burpees
4) 3 rounds
max set pullups
10 knees to elbows
Congrats to Patty, who just summitted Gannet Peak. Gannet is the highest peak in Wyoming at well over 13,000 feet.
Today’s Training…
warm up: 5 minutes of sandbag squat clean & shuttle
1) Work up to 3 rep max clean & jerk
2) 5 rounds
3 x clean & jerk
100m sprint
walk back rest (about 45 seconds)
3) 100 kb swings for time
Stand up Paddle Boarding - You’ll be able to get these at the gym now!
4800 Athletes/coaches will be headed to Billings this weekend to compete in Alternative Athletics’ Summer Olympic Weightlifting Competition. There will be no Saturday morning class this week.
Today’s Training…
Warm up: 400m run, then work up to 1 rep max front squat
1) 5 rounds
6 x front squat @ 65%
6 x Broad jump
pigeon stretch
2) 4 rounds for time
5 x Kettlebell or Dumbell Clean & Press using 45# dumbells (men) or 25# (women)
7 x pullups
9 x situps
Warm up: 30/30 swings for 4 minutes, then 3 minutes of Sandbag Getups
1) OHS to a 1 rep max
2) 5 rounds
5 x ohs @ 70-80%
10 x jumping squats
instep stretch
3) 4 rounds
8 x Glute-ham situps
4 x KB windmill each arm
Shoulder mobility drills
4) 750m row for time or 5 prowler sprints
Gonna do something a little different today… some overhead pressing with dumbells. try out a one rep max with one arm! see how much stronger one arm is than the other…
Warm up: 30/30 burpee pullups for 10 minutes
1) Dumbell Overhead press 5-5-3-3-3
2) 4×400m run resting 1:30 between rounds
We promote a diet that is fairly high in animal protein/fat, but that doesn’t mean you should get your meat just anywhere. Wild game is (for obvious nutritional and economical reasons) your best choice, however it’s not always possible to get. A great way to go is buying grass fed beef/bison meat in bulk from a ranch. Check out this site for some information on local suppliers…
http://www.eatwild.com/products/montana.html
We know it’s not always a possibility, so Mark Sisson has some good advice on what to look for when you do end up buying meat at the store. There’s a good explanation of what all those labels really mean in this one too…
http://www.marksdailyapple.com/chicken-labels/#more-13674
Today’s Training
warm up: Front Squat 3 rep max
1) Clean & Jerk tech/progression
2) Clean & Jerk 2 rep max
3) 2 x Clean & Jerk on the minute, every minute, for 10 minutes
4) 4 rounds for time:
15 x kb swing
20-40-20 sprints (sprint 20 yards, turn, sprint 40 yards, turn, sprint 20 yards back to starting point)
Obesity Rating For Every American
Training July 19, 2010
Warm up: 3 rounds of the Ketllebell complex:
5 x deadlift
5 x swing
5 x goblet squat
5 x clean & Press each arm
1) 10-9-8-7-6-5-4-3-2-1 reps
Deadlift (Bodyweight)
Bench Press (3/4 bodyweight)
pullup
pushup
2) 3 x 10 knees to elbows and good mornings
This is a cool article I thought I would post
China’s Mysterious Milk Drinkers
Today’s Training
warm up: 3 rounds
row 350m
15 box jumps
15 pushups
1) Weighted Pullups 3-3-3-3-3
2) For time:
30-20-10
burpees
situps
Warm up: 8 min Sandbag Getups
1) Snatch Balances
2) Snatch
3) 6 rounds:
8 x goblet squat 75#/40#
sprint 50m
hip mobility drills
4) 4 rounds
5 x Mr Spectacular
8 x Russian Twist
5 x PVC pass thru
Today’s Training
warm up: 4 rounds
45 sec KB swings
15 sec rest
45 sec wall balls
15 sec rest
1) 5 rounds
10 x deadlift
10 x jumping lunge
rope climb or rope pullups
2) 4 rounds
30 sec suicide sprints
1 min ab bridge