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
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
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
Showing posts with label pull-ups. Show all posts
Showing posts with label pull-ups. Show all posts
Monday 2015.06.01
Junior High (Senior high: scroll down for your workout)
Warm-up
Skills
-Bodyweight squat (AKA "air squat")
-Push-up
-Pull-up
-Back Squat
-Press
Conditioning
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Accessory Work and Conditioning (varies by sport)
Warm-up
Skills
-Bodyweight squat (AKA "air squat")
-Push-up
-Pull-up
-Back Squat
-Press
Conditioning
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Accessory Work and Conditioning (varies by sport)
Monday 07/14/14
Check out the video below of everyone doing Fight Gone Bad about two weeks ago. How can you improve the next time we do this workout? Do you remember your score from last time? What do you want it be next time? Post a comment and get a warm-up reward!
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
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
Monday 07/07/14
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)
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)
Monday 06/30/14
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)
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)
Monday 06/23/14
In today's comments, post what you will be doing this week for frequency pull-ups and frequency push-ups (most of you will add one set from last week's numbers). If you and Coach Meggers haven't talked about frequency pull-ups and push-ups yet, just post "Not sure yet" and then please talk to Coach Meggers at MSCL today. There will be a reward for posting!
Below are some pictures from MSCL's trip to Pilger, NE this past Saturday to help with cleanup/relief efforts there. It was great to be able to help a community in need, and as these efforts will continue for months to come, it's possible that we might get a group to go again later this summer. Anyone interested? Please post to the comments if you think you might be interested.
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)
Below are some pictures from MSCL's trip to Pilger, NE this past Saturday to help with cleanup/relief efforts there. It was great to be able to help a community in need, and as these efforts will continue for months to come, it's possible that we might get a group to go again later this summer. Anyone interested? Please post to the comments if you think you might be interested.
From left to right: Coach VanDenBerg, Coach Hansen, Abby S., Abbey L.,
Bailey B., Maddie S., Coach Wilshusen, Mrs. Sharp, and Coach Meggers
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)
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 06/02/14
Junior High (Senior high: scroll down for your workout)
Warm-up
Skills
-Push-up
-Pull-up
-Back Squat
-Press
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Warm-up
Skills
-Push-up
-Pull-up
-Back Squat
-Press
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
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)
Tuesday 06/04/13
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
Power Clean (if you're new, you'll learn the hang power clean 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 meggersp@concordiaomaha.org.
Also, read this entire post - you'll be glad you did!
Warm-up
Power Clean (if you're new, you'll learn the hang power clean 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 meggersp@concordiaomaha.org.
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
Subscribe to:
Posts (Atom)