Author page: thorbeckes

Monday, April 18th

“Competition” The focus of the competition training for the next 8 weeks will be on increasing upper body pressing strength and bending. The main lift well focus on for pressing will be the ring/stationary dip. For bending think...

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Friday, April 15th

UCAN Super Starch: What is it, and Who is it for? In the world of supplements, processed carbohydrates are probably only second in sales to various proteins; manufacturers would have you believe it’s absolutely essential to be properly fueled...

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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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