Friday 2015.07.31

Read the whole post!

Announcements:

1. Friday is the last day of summer M.S.C.L., but . . .
2. M.S.C.L. is year-round, so we'll still have M.S.C.L. next week (Mon, Tue, Thur, and Fri just like usual) as well (and continuing forward into the following week, the week after that, etc.).
3. For next week (starting 8/3/15), there is one session each day, and it starts at 6:30 a.m.
4. For the following week and beyond, click the "MSCL Calendar" link to the right.
5. Post a comment stating that you've read this information - you'll get a warm-up reward! Post to the comments or to Instagram (@concordiamscl)!

Junior High
Warm-up


Skills
-Kipping Pull-ups
-Handstands
-Agility/Plyometrics


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Tuesday 2015.07.28

Junior High
Warm-up


Skills
-Kipping Pull-up
-Agility/Plyometrics/Speed
-Power Clean


Conditioning


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Senior High
Warm-up


Agility/Plyometrics/Speed


Power Clean
5 x 3


Conditioning

Friday 2015.07.24

Junior High
Warm-up


Skills
-Power Jerk
-Kipping Pull-ups
-Handstands
-Agility/Plyometrics


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Tuesday 2017.07.21

Junior High
Warm-up


Skills
-Kipping Pull-up
-Agility/Plyometrics/Speed
-Power Clean


Conditioning


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Senior High
Warm-up


Agility/Plyometrics/Speed


Power Clean
5 x 3


Conditioning

Friday 2015.07.17

Junior High
Warm-up


Skills
-Push Jerk
-Kipping Pull-ups
-Handstands
-Agility/Plyometrics


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Friday 2015.07.03

Announcement: From Tuesday, 07/07/15, through Monday, 07/13/15, there will be no MSCL. These are your off days for the summer, so enjoy the rest!

Junior High
Warm-up


Skills
-Push Jerk
-Kipping Pull-ups
-Handstands
-Agility/Plyometrics


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Friday 2015.06.26

Split jerks, box jumps, and wall ball shots

Junior High
Warm-up


Skills
-Push Jerk
-Double-unders
-Agility/Plyometrics


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Tuesday 2015.06.23

Below is a slow-motion clip of a 140kg clean (308 lbs). A few things to note:

1. The arms stay very straight until he reaches the top of his jump. Very important.
2. His upper arms are nearly parallel with the floor when he catches (or "receives") the bar. In other words, his elbows are pointing forward, not down. This helps with . . .
3. He receives the bar on his shoulders, not on his hands. This is a very secure and solid place to receive the barbell. His wrists and hands aren't supporting any of the weight, which is good - would you want to catch 308 lbs in your hands? Actually, if you look closely, his entire hand isn't even around the bar when he catches it - his pinky finger has come off the bar by this point. That's perfectly acceptable - it allows him to get his elbows up.
4. Post a comment (here or on Instagram @concordiamscl) - what can you improve upon in your power clean? Keeping your arms straight? Jumping more? Elbows up in the receiving position? Remembering the hook grip? If you haven't learned the power clean yet, what other lift can you improve on, and how can you improve? The reward for posting is . . . a mystery!

Junior High
Warm-up


Skills
-Kipping Pull-up
-Agility/Plyometrics
-Power Clean


Conditioning


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Senior High
Warm-up


Agility/Plyometrics


Power Clean
5 x 3


Conditioning

Friday 2015.06.19

Junior High
Warm-up


Skills
-Push Jerk
-Kipping Pull-ups
-Double-unders


Conditioning


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Senior High
Warm-up


Agility/Speed/Plyometrics


Conditioning

Friday 2015.06.12

Some notes for everyone:

1. Friday typically has plyometrics and agility training, so try to avoid wearing running shoes if at all possible. Basketball and/or volleyball shoes are much better options.
2. Post a goal to Instagram (@concordiamscl) or to the comments (bottom of this post) - there will be a reward. What do you want to achieve this summer in regards to athletics? A 200/300/400 lb squat? Benching your bodyweight for 5 reps or more? Increasing your vertical jump? Completing a metcon as prescribed (i.e., exactly as written - no scaling)? "Surviving MSCL" does not count!

More pics from Tuesday

Junior High
Warm-up


Skills
-Power Clean
-Kipping Pull-ups
-Double-unders


Conditioning


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Senior High
Warm-up


Agility/Plyometrics


Conditioning

Friday 2015.06.05

Getting some deadlifting done!

Junior High
Warm-up


Skills
-Bench Press (if you did not on Thursday)
-Deadlift
-Agility/Plyometrics


Conditioning


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Senior High


Warm-up


Agility/Plyometrics


Conditioning

Tuesday 2015.06.02

Note: You can sign up for email updates of this blog on the right sidebar (the "Subscribe via email" box). You will then get daily emails of what we will be doing each day.


Junior High
Warm-up


Review frequency method push-ups and pull-ups


Skills
-Back Squat
-Kipping Pull-ups
-Agility/Plyometrics
-Box Jumps
-Double-unders


Conditioning


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Senior High
Warm-up


Power Clean (if you're new, you'll learn the deadlift today)
5 x 3


Start frequency method push-ups and pull-ups


Agility/Plyometrics


Conditioning

Friday 07/25/14

Junior High Reminder! As we have discussed several times, there will not be a 2:00 p.m. session today (Friday, 07/25/14). However, JH students may absolutely come to any of the morning sessions (6:30 a.m., 9:30 a.m., or 11:00 a.m.).


Junior High
Warm-up


Agility/Plyometrics


Metcon


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Senior High
Warm-up


Agility/Plyometrics


Metcon

Friday 07/18/14

Junior High
Warm-up


Skills
-Power Clean
-Plyometrics
-Double-unders
-Shoulder Roll


Metcon


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Senior High
Warm-up


Agility/Plyometrics


Metcon

Friday 07/11/14

Junior High
Warm-up


Skills
-Power Clean
-Kipping Pull-ups
-Double-unders


Metcon


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Senior High
Warm-up


Agility/Plyometrics


Metcon

Friday 06/20/14 - Tornado Relief in Pilger, NE

Announcement!!! You may already know this, but the town of Pilger, NE, was devastated by twin tornadoes earlier this week. Some of us will be heading up there (about 1.5 hours away) on Saturday to help with relief/clean-up efforts. If you would like to help, we'd love to have you come along (providing we have enough transportation), so please talk to Mr. Meggers at MSCL on Friday if you are interested (we'll give more details then, and there is a waiver that you'll need to have your parents sign in order to go).  If you think your parent(s) would like to help as well and could potentially drive, that would be wonderful as well.

1 John 4:19 - "We love because he first loved us."

Please direct any emails to concordiamscl@gmail.com as the concordiaomaha.org domain is currently experiencing difficulties.

Junior High
Warm-up


Skills
-Power Clean
-Kipping Pull-ups
-Double-unders
-Handstand
-Wall Balls
-Push-ups


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Senior High
Warm-up


Agility/Plyometrics


And then some mystery fun!

Friday 06/13/14

Junior High
Warm-up


Skills
-Power Clean
-Kipping Pull-ups
-Double-unders


"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).

Your score will be the total number of reps you perform.

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Senior High
Warm-up


Agility/Plyometrics


"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).

Your score will be the total number of reps you perform.

Friday 06/06/14

Some notes for everyone:

1. Friday typically has plyometrics and agility training, so try to avoid wearing running shoes if at all possible. Basketball and/or volleyball shoes are much better options.
2. It is very possible you will be doing push-ups in the grass today - it would be a good idea to bring along an old towel or an extra t-shirt (helps keep your face out of the grass).
3. Post a goal to the comments today (there will be a reward). What do you want to achieve this summer in regards to athletics? A 200/300/400 lb squat? Benching your bodyweight for 5 reps or more? Increasing your vertical jump? Completing a metcon as prescribed (i.e., exactly as written - no scaling)? "Surviving MSCL" does not count!
4. Also, today will be the last day that you can email your comments - talk to me if you've had problems posting a comment. Also, you can only post for yourself (siblings/friends cannot post for each other).

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Junior High
Warm-up


Skills
-Back Squat
-Deadlift
-Agility/Plyometrics


3 min AMReAP of:
10 Push-ups
10 Walking Lunges
1 Down-back (basketball court)

Rest 1 minute. Repeat for a total of 4 cycles. Record total reps completed for each of the 4 cycles. The down-back starts from wherever you finish your lunges - it finishes back at the end line again.


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Senior High


Warm-up


Agility/Plyometrics


3 min AMReAP of:
10 Push-ups
10 Walking Lunges
1 Down-back (basketball court)

Rest 1 minute. Repeat for a total of 4 cycles. Record total reps completed for each of the 4 cycles. The down-back starts from wherever you finish your lunges - it finishes back at the end line again.

Compare to 07/09/13.

Thursday 06/05/14

What is your favorite favorite part about MSCL so far? Double-unders? Pull-ups? Squats? What is your least favorite part? Post your favorite and least favorite parts of MSCL to the comments (or email them to concordiamscl@gmail.com) and get a reward in the warm-up!


Junior High
Warm-up


Skills
-Back Squat
-Bench Press
-Kipping Pull-up
-Agility


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Senior High
Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Deadlift
1 x 5+


Accessory Work

Friday 07/26/13

Reminder: There is no 2:00 p.m. MSCL session today. The morning sessions will take place as usual.


Warm-up


Agility/Plyometrics


Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run