Saturday 08/25/12

Bench Press
2 x 5, 1 x 5+


"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)

Rest 3 minutes.


Run 1 lap around CHS (start out back where the curb starts and head east toward 156th St.  Turn right up the sidewalk and follow the sidewalk and new concrete driveway all the way around the property.  The run finishes where it started.  Your total score is your run time (in seconds) minus your total number of deadlifts and burpees.


Finale:   Spend 2 minutes on your hands.  Handstand, ring dip support, dip support, L-sit, tuck sit - you choose.

  Steve swinging the bell during "Helen Goes Upside Down"

Saturday 02/05/11

Don't forget - we will have an "Intro to the Bench Press" mini-session right after class today. It will only take 20-30 minutes, and we're going to be getting into some regular bench pressing in the coming weeks, so come for the 7:00 a.m. class and stick around to learn some more! This is intended for those who are new to TSC, but those who have experience with the bench press are also welcome to attend and brush up on their technique!


Also, next Saturday, we have a snatch seminar after class (see info below):

Snatch Seminar
Date: Saturday, 02/12/11
Time: 8:00 a.m. - 9:30 a.m. (starts right after the Saturday morning class)
Cost: Free!
Why?  We'll be working on the snatch in the weeks following this seminar, and to make the most of our class time, we want to make sure everyone has an understanding of - and more exposure to - the correct technique.  Whether you've snatched before or not, we strongly encourage you to attend this seminar - the snatch is a technical lift, and the more exposure you have to it, the better off you'll be.  Future seminars will not always be free, so make the most of this opportunity.  It's your training - own it.


Skill Work
Muscle-ups


OHS
5-5-5-5-5


"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)

Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.

Compare to 10/21/10.

Paul - working the pull-ups.

01/29/10

Thursday 10/21/10

Power Clean
3-3-3-3-3


"Death by Tabata"
Perform 8 rounds of the following:
20 sec max rep deadlifts, 275#/185#
10 sec off
20 sec max rep burpees
10 sec off
(Courtesy of CF Football)

Each round lasts 1 minute, and the entire workout is done within 8 minutes. The score is the total number of reps performed.

Power Snatch and "Half-Angie"
10/14/10