Wednesday-Level Up Training


Maintenance Mobility
-Doorway Stretch
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Foam Roll
-Lacrosse Ball

Spend 2-5 minutes working on each of the following.  Go to the Train Heroic app or website and click “Tips” for video demos!

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Wednesday


“GO!”
AMRAP x 10 minutes:
30 Double Under
20 Air Squat
10 Push Up

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Open Intramural Compeition Recruitment is under way!
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Tuesday-Level Up Training


Snatch
4 sets:
1 Power Snatch + 1 OHS + 1 Snatch
Use 50% of your best Snatch, or lighter.

Daily Midline & Accessory
3 sets
5 Snatch Grip Sotts Press (Light & Slow)
10 Strict Toes to Bar
15 Push ups

Conditioning
“Blues Brothers (Teams of 2)
For time:
4 x 200m Run
4 x 250m Row

Both partner complete all 4 sets of each. Only one partner working at a time. Tag team style.

.Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Recruitment is under way!
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Tuesday Partner WOD!


Have you registered for the Open yet? Do so HERE!

“Blues Brothers (Teams of 2)
For time:
4 x 200m Run
4 x 250m Row

Both partner complete all 4 sets of each. Only one partner working at a time. Tag team style.

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Recruitment is under way!
Read this if you’re not in the loop! Click Here

Give It Up For Success!


In order to be successful there are basic thoughts and behaviors that must be discarded.  A set of ideas that are detrimental to growth.

Giving these up will be a step toward gains.

  1. You must give up feeling that you are alone.
    Even in this large and amazing community we are capable of isolating ourselves in thoughts that we fear to share. We are afraid that if found out, our peers will change their opinions of us. The reality is that we are ALL harboring insecurities and being reminded of others humanity allows us to remember our own.
  2. You must give up the idea of perfection.
    “The desire for perfection kills success.”
    You are human. Being human is the antithesis of being perfect.
    Focusing on completion instead of perfection will set you free!
  3. You must give up your excuses.
    We often mistake excuses for reasons. You may have a reason for not eating healthy but you are not excused from eating healthy.  These little “excuses” creep into our lives and sabotage our plan for success. We begin to use our excuses to define our circumstances in life, “I can’t because…” We use them as blankets to make us feel better for not working hard.
    In order to give them up we must identify them. This is a place where we must be brutally honest with our selves. We must rip off the band aides of excuses.

Schedule Change!


Hey everyone! In order to give you guys the best training possible, we are going to be making some changes to the Tuesday and Thursday evening schedule that will be taking place this week.
Effective February 2nd:
Beginner & White Light Olympic Weightlifting will be moved up to 5:00pm
Level Up Training will be moved back to 6:00pm and will take place in the main gym.

 

Monday-Level Up Training


Strength I
4 sets
6 Bulgarian Split Squat, Each Leg
6 Strict Press, (4000)

Strength II
AMRAP x 6 minutes:
Alternating Turkish Get Up, 55/35

Conditioning
2 rounds:
3 minute: Max Calorie Row
Rest 3 minutes between rounds

Daily Midline
4 rounds, :20 work, :10 rest at each
GHD Hip Extension
Flutter Kick

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Recruitment is under way!
Read this if you’re not in the loop! Click Here

Monday-Squats and Presses for overall strength!


Strength I 
4 sets
6 Bulgarian Split Squat, Each Leg
6 Strict Press, Across (4000)

Strength II 
AMRAP x 6 minutes:
Alternating Turkish Get Up, 55/35

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Recruitment is under way!
Read this if you’re not in the loop! Click Here

Level Up Training: Whats Coming


Alright alright alright! Lets talk training. We just finished up a gnarly 12 week long squat cycle, and the gains were real! So many PRs and technical gains. However, now that we are good and strong, lets talk about what we will be doing with training leading up to, and through the Open.

Firstly this next upcoming week will be a De-load for Level Up athletes. The Met-cons or WODs wont be much different. Our strength and skill work will be much less taxing on the body however. More focus on skill this week over strength. Keep things light and make sure your body feels good.

Our next cycle of training will focus heavy on the Snatch and Clean & Jerk. Over the course of 16 weeks we will focus on different aspects of these lifts, building adaptations for overall Olympic weightlifting skill and power.  The work for these days will posted on Tuesdays and Thursdays.

Open conditioning will now be ramping up since we are ONLY 3 WEEKS AWAY. Look for extra conditioning work that will be based off old Open workouts (we are still doing our Open workout every Friday as well). Make sure to get all these pieces in (basically all extra “conditioning” work).

Lastly a quick note on mindset.
I recently came across a great piece of advice from Ben Bergeron (if you don’t know him, go follow him on Instagram. Its worth it)
During your sessions, ask yourself if you’re competing or training.  Are you constantly comparing your time and numbers to others in the group? You’re competing. Do you get angry with yourself when you miss a lift? You’re competing. There is so much to work towards in this sport, it can be exhausting wasting energy on anything other than self improvement.  There is a time and place for competing. Remember to take a step back enjoy the process. The sooner you do, the fitter you will become.

Saturday


“Bouncy Stones”
Every 5 minutes x 5 sets:
40 Double Under
20 Kettlebell Swings (Russian), 55/35
10 Boulder Squat, you choose stone

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Recruitment is under way!
Read this if you’re not in the loop! Click Here