Congratulations to Braeden Frey for being named Athlete of the Month for August! Besides the coaches, Braeden spends more time at C3 than anybody. It is easy to see that his hard work is paying great dividends. All you need to do is take a glance at the PR board to see that he is improving …
Strength/Agility Every 2 minutes for 10 minutes complete: 3 Strict Press + 12 Rebounding Box Jumps Increase weight on strict press to a challenging set of three (8-9 RPE) Attempt to “touch n’ go” the box jumps. The floor is lave, do not rest on the floor. Conditioning “Death by Wall Balls + Hang Power …
Endurance Group: 10 x 200m Sprint w/ 2 minute recovery between efforts. Self: 5k @ 85% of 5k time trial pace. Strength A. 5 x 4 Back Squat – Building to 80% 1RM B1. 4 x 6-8 Strict (weighted) Chin-ups B2. 4 x 8/8 Bent Over Rows C. 4 x 20 GHD Sit-ups
Strength Deadlift 5 reps @ 50% 1RM 3 reps @ 60% 3 reps @ 70$ 2 reps @ 80% 1 rep @ 90% Establish new 1RM Conditioning Complete 3 rounds for time: 375m Row 20 Kb Swings (60#/44#) 20 Target Burpees (touch target ~6″ above reach) -Rest :60 between each round. Score is total time …
Olympic 6 x 1.1.1 Clean and Jerk Start at 60% C n’ J Max and build to a heavy triple Conditioning 3 rounds for time: 400m Run 50 Double Unders 7 Power Clean and Push Jerk (165#/113#)
Strength Front Squat 5 x 4 @ 65%-70%-75%-80%-80% Conditioning 8 minute AMRAP: 12 Thrusters (95#/63#) 12 Pull-ups
Reminder that there will be NO CLASS on Saturday August 13th. Come check out the 2016 Battle for the Hill at the Illinois State Fairgrounds! Unilateral Strength A1. 3 x 10/10 One-armed Kb Strict Press (10 each arm) – As heavy as possible A2. 3 x 20 One-Armed Overhead Lunge (Switch arms after ten lunges) …
The 8 Weeks to a Faster Mile is complete but we will still continue on with the endurance work. Group meeting is still 5:30am at the SHG Track, and there will still be self work to do later in the week or early next week. This is a general 12 week program that everyone is …
ATTENTION: We will be closed Saturday for our 4th Annual “Battle for the Hill” at the Illinois State Fairgrounds. Strength Deadlift 8 @ 60% 1RM 6 @ 70% 6 @ 80% 3 @ 90% 1 @ 95% Conditioning 8 minute AMRAP: 10 Deadlifts (225#/153# – Scale to 60% of 1RM) 10 Handstand Push-ups If your …
Oly Snatch Technique Complex 6 x 1 Snatch Deadlift + 5 second hold above knee + 1 Hang Snatch Keep weight manageable, keeping proper position and moving weight quickly. Do not exceed 70% of max snatch. Conditioning For time: 20 Kb Swings (70#/53#) 20 Toes-2-Bar 800m Run 20 Kb Swings 20 Toes-2-Bar 800m Run 20 …
