Author page: thorbeckes

Thursday, April 14th

Performance and Competition are in red A) 3 sets of: 8 Lateral Lunges or Pistols each leg 12 Ring Rows (get as horizontal as possible while still completing the full range of motion) B) Every 3 minutes, for 15 minutes: 10 Kettle Bell Front Squats...

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Wednesday, April 13

Performance is in red, Competition is in blue A) On the minute, for 9 minutes: Minute 1 – Support Hold (accumulate 15-20 second) Minute 2 – Overhead Squat x 6 reps @3211 (3 sec down, 2 sec pause in the bottom, scale with bands, PVC) Minute 3 –...

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Tuesday, April 11th

Training for Fat Loss Written by Calvin Sun I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to...

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Monday, April 11th Test Week

Remember this is a testing week so be sure to record all your work neatly to the white board. This was your strengths and weaknesses will be taken into consideration for the next cycle. As an example, I have calculated  average back squat, front...

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Saturday, April 9th

Yesterdays whiteboard Performance is in red, Competition is in blue A) 2 minute Max Rep pushups (Chest to floor, thighs off floor) B) Sorenson hold – 1 set, max duration – thighs on GHD pad, hip bone just off pad C) 2 minute Max Rep anchored...

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Friday, April 8th

Bill Star on overtraining  Performance is in red, Competition is in blue A) 20 minutes to build to a 5 rep max Front Squat B) One set max rep unbroken Strict Pullups *If max rep set is 5 or less, rest and do 2 more sets for practice. But your...

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Thursday, April 7th

If you have been at the gym Monday through Wednesday, take today as a rest day. Yesterdays whiteboard Performance and Competition are in red A) Every 3 minutes, for 15 minutes (5 sets): -10 Bench Press @ 50% of 1 rep max No rest  -8 Ring Rows...

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Wednesday, April 6th Test Week

For the Performance group, use THIS 1 rep max conversion chart to estimate your 1 rep max. For example, if you squatted 240 lbs for 5 reps, your estimated 1rm is 274 lbs! Yesterdays whiteboard Performance is in red, Competition is in blue A)...

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