Skill:

Alternate between Swings and Dips
10 reps of each using a kettle bell that is challenging for 10 reps and if 10 reps on the dip machine are easy then use a weight when you do them.

Complete 10 sets total of each exactly like this:
10 Swings go right into 10 Dips rest 1 minute.
Again when you do the swings you should be putting 100% into each Swing, a lot of you guys are still just pushing with your hips to move the kettle bell or just moving it with your back or shoulders, don’t do that.  You’re going to hurt your back.
HERE’S HOW YOU HAVE TO DO THE SWINGS SO YOU DON’T GET HURT.
PLEASE LISTEN TO ME!
1.  START WITH THE KETTLEBELL ON THE FLOOR ABOUT A FOOT IN FRONT OF YOU.
2.  HINGE YOUR HIPS BACK KEEPING YOUR BACK PERFECTLY STRAIGHT WITH YOUR SHINS VERTICAL AND YOUR KNEES BACK IN THE SAME POSITION THEY STARTED AT.
3.  GRAB THE KETTLEBELL WITH TWO HANDS AND LIKE KEN O BRIEN THE BEST QUARTERBACK WHO EVER PLAYED THE GAME HIKE THAT SUCKER BACK BETWEEN YOUR LEGS KEEPING THE SAME POSITION, ONCE THE KETTLEBELL HAS REACHED FAR ENOUGH BACK BETWEEN YOUR LEGS AND YOUR CHEST IS ALMOST PARALLEL TO THE FLOOR
4.  SQUEEZE YOUR ASS (GLUTES) AND YOUR THIGHS (QUADS) AS HARD AS YOU POSSIBLY CAN.  THE HARDER YOU SQUEEZE THE BETTER THIS IS WHAT I MEAN WHEN I SAY 100% EACH REP.
THE TIGHTER YOU SQUEEZE THE MORE POWER BEHIND THE KETTLE BELL.
5.  ONCE THE BELL HITS PROPER HEIGHT AGAIN HINGE AT THE HIPS AS THE BELL GOES BACK BETWEEN YOUR LEGS AND REPEAT.
LISTEN TO ME!!!  DO THIS IT’S THE RIGHT WAY!!!!  THE ONLY WAY!!!!

Workout:

20 Min Amrap
Run 400
15 Box Jumps @24/20
15 Hang Power Snatch @95/65

Skill:

Overhead Squat
Find 1 Rep Max

Workout:

For a warm  up to Memorial Day Murph we’re going to do Half Murph, use this time to compare to your time later this month when we do Full Murph.

Run 800
10 Rounds
5   Pull Ups
10 Push Ups
15 Air Squat
Run 800

So Every time we do this workout there seems to be some barrier between what I say about doing full range of motion with the body weight movements and half range of motion, lets try and do full range this time.  What do ya think?

Skill:

3 Sets till Failure :

Max Bench Press @135/95
Max Pull ups
Rest 2 Min Between sets

Workout:

15 min Amrap
50 Double Unders
10 Toes 2 Bar
10 Hang Squat Clean @115/75

Skill:

2 Sets of 12 reps each movement
Side laters
Front raises
Rear laterals

3 x 10
Single Kettlebell Presses

Workout:

35-28-21-14-7
Bike Cal
Burpee
Row Cal

Skill:

Power Clean
Find your 1 Rep Max
After your warm up start doing your singles for your clean.  The bar must start on the floor and finish on your shoulders, you do not have to catch the weight in a full squat.  The Weight may be caught in any front squat depth you choose as long as it is not a Squat position because then it becomes a Squat Clean and we are not finding our 1 rep max squat clean we are finding our 1 rep max Power Clean, 2 totally different movements.

When doing the Power Clean Please be sure to as I always say 1,000 times a day take a deep breath in and tighten up your core and keep it there while you hold your breathe all the way through.
This progression might help.

1.  Step up to the bar so the bar is right on top of your last eyelit of your shoe, the last eyelit of your shoe is the one where the lace starts.
2.  Bend at the hips and grab the bar outside your shoulder width with a hook grip.
3.  Pull your body down towards the bar with your shoulders ending up slightly in front of the bar or directly over the bar and your butt slightly above your knee level, do not leave your butt way up in the air to start.
4.  Take a deep breath in, hold it and tighten up your core.  (Again we stay tight by pushing our guys forward not sucking it in.)  Retract your shoulder blades and hold them back tight all the way through the lift.
5.  Push your feet into the ground while pushing your knees back (THE BAR LEAVES THE GROUND AS SOON AS YOUR KNEES START TO MOVE BACK!!!!)  Keep the same hip angle from the bottom of the lift till the bar passes your knees.
6.  Once the bar passes your knees start extending your hip, when the bar reaches mid thigh level extend your hips, knees and ankles as hard as you possible can with no regret at all.
7.   Once you have reached full extension of your hips, knees, and ankles start shrugging and puling yourself under the bar as quickly as possible ripping your elbows under and around the barbell as you receive the barbell on the shoulders

Workout:

4 Rounds
Run 400
25 Wall Ball
15 Toes To Bar

Ok, we’re gonna have our first ever networking gathering.
The party will be on Thursday, May 18th at 7:30pm.  Anyone and everyone who is a member the gym is invited to join us.
I’ve never been to one of these myself but I hear they are a great way for people to get together and drink and shit.
Whatever the reason is let’s do it

Levered buyouts, mergers and acquisitions and all that shit

Skill:

Dumbbell Flyes 8 reps
Bench Press Drop Set
3 Sets Total

So one set will be one set of Flyes 8 reps then right into bench press till failure with a heavy weight then lower the weight right away and complete another set till failure and then one more time lower the weight and complete one more set till failure so 3 drops total.

Workout:

50-40-30-20-10
Box Jump 24/20

25-20-15-10-5
Snatch @115/75

5-4-3-2-1
Muscle Up

It’s 1,000 times better doing a lighter weight and full range of motion with perfect form than it is doing a heavy uncontrollable weight with half range of motion and crappy form.
With that said, make the right choice not the silly one.
I know what you’re thinking, Hmmm, was that me!  I don’t know was it you?

Skill:

Push Press
Find your 1 rep Max

Workout:

10 Rounds

10 Swings @70/55
10 Push Ups

Skill:

Hang Power Clean 10 Reps
Deadlift 10 Reps
Back Extension 10 Reps
Complete 3 sets of the Complex with 2 min rest between

Workout:

4 Rounds
Run 400
Back Squat 10 Reps @65%

Skill:

3 Sets:
Side Laterals Till Failure
Shoulder Press till Failure
Then…

3 Sets:
Front Raises till failure
Heaving Upright Row Till Failure

All Reps for the Laterals and Front Raises should fail around 10-12 reps
All Reps for Presses and Rows should be around 8-10 Reps

Workout:

Ok, Brian and I made this up.  I tried it the other day and got my ass kicked.
I’ll be super impressed if anyone can finish this, if anyone finished this i’ll get you a gift!

E.M.O.M for 20 minutes   100 cal/100 burpee
Odd minutes 10 Calorie Bike
Even minutes 10 Burpees  (Men 20 lb vest , Women no vest)

I’ve seen some sad Burpees lately, I’m sure it’s do to the challenge being so many and all but this is not a reason to start shortening range of motion
Here’s how a burpee works:
1.  From standing upright with your hips, knees and ankles extended grab the ground with your hands and kick or slide your legs out behind you.

2.  As soon as you legs go out behind you drop to the ground so everything Hips, chest, and knees hit the ground.

3.  Once EVERYTHING is on the flat on the ground Do a push up, it can be a push up on your feet where everything leaves the ground together or it can be a push up on your knees where your torso leaves the ground and your knees to your toes stay on the ground

4.  Once you are in a plank position from the push up whether on your knees or toes jump your legs forward so your feet are close to your hands on the ground and stand up
(For some reason here’s where it gets tricky, there seems to be a huge variance and disagreement on what people consider a full extension of the hip.  Basically when you stand up you should be totally upright with no hip or knee flexion at all just like you were when you started the Burpee)

5.  Once you are standing upright here’s the easy part, JUMP with your hands in the air!

Skill:

Remember, When we do 1 rep maxes we do three singles after the warm up sets.  The first one is our old max and the next two are based on how the previous one felt.

If at any point you feel like you are sacrificing form for weight STOP!  Do not keep raising the weight because you want a heavy Deadlift.  It’s not worth it, hurting your back is not a happy thing.  So don’t risk it.

It’s ok to lift the weights off the ground a bit so you don’t have to go down to the ground if you’re tall.
Just throw some 45 lb plates under the weights and lift it from there .

Focus on holding your breathe and staying tight throughout the moment.

Deadlift
1 Rep Max

Workout:

3 Rounds
30 cal row
30 Double Kettlebell Cleans @55/35  (do the Cleans with perfect form, if you can’t do perfect form don’t do them.  Do Swings instead @70/55)