Sunday 072014

 

We will miss BEN

 

 

AND Dewayne!!  Best of luck and God speed!

REST DAY!! If you did Bend the Bar and have pictures please post them to FB. We love to see them.

 

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Saturday 071914

Workout of the Day

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

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Friday 071814

Workout of the Day

NO TIME CAP

“Joker and the Thief”

2k Row 

x100 Bench @95/65 (@BW if froggy)  

2k Row

 

Mobility

Shoulder position fault

Recipe

Eat Live Grow Paleo put out some yummy looking rub recipes. Check them out HERE.

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On Ramp 071814

Friday

5 Minute Warm Up

10 Minute Lift : Back Squat

10 Minute WOD : 10 Minutes to Row 1000M and Max Reps Box Jumps with Remaining Time

Mobility Piece : Shoulders

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On Ramp 071714

Thursday

10 Minute Warm Up

20 Minute WOD :

20 Minute AMRAP:

9x Kettle Bell Swings  

8x Hand Stand Push Ups

7x Air Squats

6x Front Squats (light)

5x Strict Presses (light)

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Thursday 071714

Workout of the Day

(15 Minute CAP)

3 Rounds of

30 Wall Ball Shots 

7 Muscle Ups (modification for MU is x21 Horizontal RR + x21 Dips PER ROUND)

 

Mobility

Untack those shoulder/chest tissues!

Strength

We want to remind athletes that any training day during the week can be an “off” day from supplemental training. There are 3 principles, 4 exercise routines each, and 3 routines a day. If athletes are struggling too much, or feeling exceptionally fatigued, then REST is the recommendation. The supplemental volume laid before the athletes has only a few core intentions.
-Get Better
-Get Stronger
-Make Change
In no certain terms, can the work be completed as programmed. There are a few core variables that will always prevent even the best athletes from finishing their volume daily.
-Time of Day
-Programmed WOD in combination with supplementation
-Fatigue
-Soreness
-Motivation Levels
The entire cycle was designed to “relatively” fit into a single training session. It wasn’t designed with “time” as a priority. The intention was to provide a high level of variant exercises with an elevated amount of volume.
We hope this helps you better understand the cycle put before us :)
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On Ramp 071614

Wednesday

10 Minute Warm Up

10 Minute Review of Dead Lift

20 MInute WOD :

5 Rounds:

15x Burpees

5x Dead Lifts (heavy)

15x Ring Dips

15x Double Unders

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Wednesday 071614

Workout of the Day

(15 Minute CAP)

15 Push Press @165/115  

15 Box Jumps @36″/30″

 15 Push Jerks @165/115  

15 Box Jumps @36″/30″

15 Split Jerks @165/115

 

Mobility

Prioritizing Shoulder mobility

Recipe

Look how delicious these “Homemade Popsicles” from Le’Becca look! And soooo refreshing!

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On Ramp 071514

Tuesday

10 Minute Warm Up

10 Minute Review HBBS

20 Minute WOD : 30-20-10 Back Squats @115/75 & Knees to Elbows with a 400M Run after every set

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