Junior High
Warm-up
Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Kipping Pull-ups
-Box Jumps
-Wall Walks
-Mobility Work
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Accessory Work
(posted on whiteboard)
Showing posts with label dips. Show all posts
Showing posts with label dips. Show all posts
Monday 06/16/14
Junior High
Warm-up
Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Kipping Pull-ups
-Handstands
-Wall Walks
-Mobility Work
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Accessory Work
(posted on whiteboard)
Warm-up
Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Kipping Pull-ups
-Handstands
-Wall Walks
-Mobility Work
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Accessory Work
(posted on whiteboard)
Monday 06/09/14
Junior High
Warm-up
Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Box Jump
-Mobility Work
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Always superset pull-ups and push-ups, i.e., do pull-ups, then push-ups, then pull-ups, then push-ups, etc. Rest no more than one minute between exercises.
Accessory Work
(posted on whiteboard)
Warm-up
Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Box Jump
-Mobility Work
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Always superset pull-ups and push-ups, i.e., do pull-ups, then push-ups, then pull-ups, then push-ups, etc. Rest no more than one minute between exercises.
Accessory Work
(posted on whiteboard)
Tuesday 06/03/14
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.
Also, read this entire post (all the way to the bottom) - you'll be glad you did!
Junior High
Warm-up
Skills
-Back Squat
-Press
-Box Jumps
-Double-unders
Long Shuttle Runs
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Power Clean (if you're new, you'll learn the deadlift today)
5 x 3
Then choose the appropriate option:
Option A - if you did NOT do pull-ups and push-ups/dips on Monday:
Strict Pull-ups
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Option B - if you did pull-ups and push-ups/dips on Monday:
Accessory Work
This will vary by sport and will be posted on the whiteboard.
Then we all finish with . . .
Long Shuttle Runs
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
A couple of notes:
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and if you didn't do these movements yesterday, we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.
Finally . . . Tuesday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one. No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at concordiamscl@gmail.com.
Also, read this entire post (all the way to the bottom) - you'll be glad you did!
Junior High
Warm-up
Skills
-Back Squat
-Press
-Box Jumps
-Double-unders
Long Shuttle Runs
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Power Clean (if you're new, you'll learn the deadlift today)
5 x 3
Then choose the appropriate option:
Option A - if you did NOT do pull-ups and push-ups/dips on Monday:
Strict Pull-ups
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Option B - if you did pull-ups and push-ups/dips on Monday:
Accessory Work
This will vary by sport and will be posted on the whiteboard.
Then we all finish with . . .
Long Shuttle Runs
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
A couple of notes:
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and if you didn't do these movements yesterday, we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.
Finally . . . Tuesday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one. No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at concordiamscl@gmail.com.
1st day of MSCL - warming up . . . and recovering
Monday 07/29/13
Announcment: This Tuesday (07/30/13) is the last day of summer MSCL, but remember, MSCL continues year-round! This Thursday and Friday, we will have testing (vertical jump, agility, lifting, etc.) at 6:30 a.m. (note that MSCL is only at 6:30 a.m. this Thursday and Friday). Please keep an eye on the MSCL calendar for sessions in the future - the link is in the sidebar to the right, or you can click here).
If you want a warm-up reward, post a comment saying you have read this announcement.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
If you want a warm-up reward, post a comment saying you have read this announcement.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Monday 07/22/13
Announcment: This Friday (07/26/13), there is no MSCL at the 2:00 p.m. time slot. The morning sessions will take place as usual, and those of you in the 2:00 session may come to any of the morning sessions.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Monday 07/15/13
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Monday 07/08/13
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Monday 06/24/13
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Watch the video below for a useful demonstration of the push press. What are the three verbal cues for push pressing? Post to comments.
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
Watch the video below for a useful demonstration of the push press. What are the three verbal cues for push pressing? Post to comments.
Monday 06/17/13
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
(posted on whiteboard)
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
(posted on whiteboard)
Bringing back memories from last Tuesday's "Tabata This" - way to go!
Monday 06/10/13
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 100/200/300/400 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! Make this a legitimate goal, and then dedicate yourself to achieving it!
You can email me your comment if necessary, but Tuesday is the last day to email me your comments - if you haven't been able to successfully comment yet, talk to me Monday or Tuesday, and I'll show you what to do.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Always superset pull-ups and push-ups, i.e., do pull-ups, then push-ups, then pull-ups, then push-ups, etc. Rest no more than one minute between exercises.
Accessory Work
(posted on whiteboard)
You can email me your comment if necessary, but Tuesday is the last day to email me your comments - if you haven't been able to successfully comment yet, talk to me Monday or Tuesday, and I'll show you what to do.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Always superset pull-ups and push-ups, i.e., do pull-ups, then push-ups, then pull-ups, then push-ups, etc. Rest no more than one minute between exercises.
Accessory Work
(posted on whiteboard)
Monday 07/30/12
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Monday 07/23/12
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Monday 07/16/12
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Monday 07/09/12
Check out the Fight Gone Bad video below!
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Fight Gone Bad VII
06/29/12
06/29/12
Monday 06/25/12
Announcement!!!
There is no MSCL on Thursday and Friday of next week (July 5th and 6th). We still have a full week of MSCL this week. Post to comments to confirm that you've read this.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
There is no MSCL on Thursday and Friday of next week (July 5th and 6th). We still have a full week of MSCL this week. Post to comments to confirm that you've read this.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Monday 06/18/12
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Monday 06/11/12
Be sure to read the entire post, watch the video, and post a comment. You can no longer email comments - you need to actually post them. Remember to talk to me if you're still having trouble with that (but hopefully you talked to me last week!).
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Below is a squat video - it would be very beneficial to you to take approximately 2 minutes and watch it. Some of you have seen this video before, but it would still help your squat mechanics (and thus your overall strength) if you watched it again. I've posted a few comments below this video as well. Be sure to read ALL of the comments!
Some comments:
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Below is a squat video - it would be very beneficial to you to take approximately 2 minutes and watch it. Some of you have seen this video before, but it would still help your squat mechanics (and thus your overall strength) if you watched it again. I've posted a few comments below this video as well. Be sure to read ALL of the comments!
Some comments:
- Good hip drive. He sends his hips back to start the squat and drives up out of the hole with his hips. The power of a back squat comes from the hips.
- Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too). This is necessary - if you try to keep your chest too upright, you will lose power. We like power.
- Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
- See where his gaze is directed? He's looking forward and down.
- Pay attention to his breathing. Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch. In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look.
- Today's warm-up will have multiple bear-crawls. If you post a comment to the comments section of this post, your bear-crawl distances will be cut in half each time. Respond to one of these two questions: "How could I improve improve my squat?" or "What is something I already do well in my squat?"
- The socks are awesome. He's probably twice as strong due to the socks. Seriously, though, long socks or sweat pants are an excellent choice for deadlifting and power cleaning. They prevent scraping the bar on your shins - this, in turn, means you don't have bloody shins, and it also means you don't have to clean the bar. Food for thought.
- All that chalk is there to keep the bar from slipping. When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
- His thumbs are over the bar, and his wrists are straight. This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important). Most of you do a good job of placing your thumbs over the bar - now let's start straightening those wrists.
Monday 06/04/12
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.
Also, read this entire post - you'll be glad you did!
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.
Finally . . . Monday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one. No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at meggersp@concordiaomaha.org.
Also, read this entire post - you'll be glad you did!
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.
Finally . . . Monday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one. No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at meggersp@concordiaomaha.org.
Monday 07/25/11
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Kelly Rexroad-Williams competing in the 2009 World Championships. Williams won her second USA Weightlifting National Championship in the 48 kg class (106 lbs) two weekends ago (side note - this year's championships were held in Council Bluffs!). She won her first championship 16 years ago! This year, she snatched 75 kg (165 lbs) and clean and jerked 88 kg (194 lbs). Her husband, Caleb Williams, was this year's national champion in the 69 kg class (152 lbs) - quite the couple!
Kendrick Farris snatches 157 kg (346 lbs) at Nationals (the same meet in Council Bluffs that was referred to above). Kendrick Farris competes in the 85 kg class (187 lbs) and was this year's national champion in that class. His best snatch was 157 kg (shown above) and his best clean and jerk was 199 kg (439 lbs).
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Kelly Rexroad-Williams competing in the 2009 World Championships. Williams won her second USA Weightlifting National Championship in the 48 kg class (106 lbs) two weekends ago (side note - this year's championships were held in Council Bluffs!). She won her first championship 16 years ago! This year, she snatched 75 kg (165 lbs) and clean and jerked 88 kg (194 lbs). Her husband, Caleb Williams, was this year's national champion in the 69 kg class (152 lbs) - quite the couple!
Kendrick Farris snatches 157 kg (346 lbs) at Nationals (the same meet in Council Bluffs that was referred to above). Kendrick Farris competes in the 85 kg class (187 lbs) and was this year's national champion in that class. His best snatch was 157 kg (shown above) and his best clean and jerk was 199 kg (439 lbs).
Subscribe to:
Posts (Atom)