Brian Chandler

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

Strength A. Front Squat 5 x 5 @ 77.5% B. Max reps @ 77.5% Conditioning Task “Fight Gone Bad” 3 Rounds: 25 Wall Balls (20#/14#) 25 Power Cleans (75#/53#) 25 Box Jumps (24″/20″) 25 Push Press (75#/53#) 10 Calorie Row Rest :90 after each round.  

Partner WOD With a partner, complete the following for time: 100 Burpees + Plank Hold 100 DB Snatch (45#/35#) + Overhead Plate Hold (45#/35#) 100 Over-the-Box Jumps (24″/20″) + Dead Hang from Bar One partner works on the reps, while the partner is in the “Resting” hold position.

Strength 2 sets: 30 One-Armed Russian Kb Swings – 15 each arm 100yd Double Kb Front Rack Carry 50yd Double Kb Overhead Carry Kettlebells should be as heavy as possible.  Move with short, quick steps. Rest to recovery between sets. Goal with this is to develop core and trunk stability using time under tension. Conditioning “Barbie”