It’s hot!

Track Night at 6pm Sign up  HERE!

 Wednesday, May 14, 2014


Keg Drill
Scapular Push Ups
Pike Stretch, 1:00

Warm Up

Run 400m / Row 500m
2 Rounds:
5 Burpees
5 Inch Worms
10 T Push Ups
10 Tuck Ups
:45 Hollow Hold

Classic Strength:

Bench Press: 3×5 – Rest 90 seconds
Pendlay Rows: 3×5 – heavy but perfect

 Notes:  You will perform your bench press first, then the Rows second.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks  Perform 2 warmup sets and then add weight each set as needed.    

Advanced Strength:

Wendler Cycle 1 Week 4:

Bench Press: 40% x 5, 50% x 5, 60% x 5
Pendlay Rows: 3×5- – heavy but perfect

Notes:  Percentages are based off 90% of true 1 RM. This is a de-load week.  Weight should feel light and easy. Perform a few warm up sets before getting into your working sets.

  Keep rest intervals under 2 minutes. Click  HERE for a full description of the Wendler 531 cycle.

Classic Conditioning:

400m Run
10 Deadlift (225/155#)
15 Toes to Bar

Notes: Scale weight on the deadlift and sub tuck ups for the toes to bar to allow near constant movement throughout the 15 minutes. 

Advanced Conditioning:

2014 Team Regional Event 7
Male/female pairs move through stations of:

500-meter row, partner completes 125 double-unders (each)

50 deadlifts, partner holds barbell at the waist (275 / 185 lb.)

50 toes-to-bars, partner hangs

– 15 minute cap – 

Notes: Partners will alternate every 5 reps while the other partner holds. For full details go to 

Cool Down

3 x :30 on / :30 off – Hollow Rock
3 x :30 on / :30 off – Arch Rocks

The second week of Regionals starts Friday!

All of sudden it is really hot! The Venice space in particular becomes a sauna during intense afternoon classes. Warming up is easy and hitting heavy weights feels great. But, during those long conditioning sessions we have been seeing, the amount of water loss leads to mild dehydration and cramping.

I saw a few athletes tonight have to take a few long breaks from the workout because they were unexpectedly cramping. It is important to stay ahead of your hydration during the day, as you are likely sweating slightly nearly constantly in this heat. When you come into the gym, make sure you are peeing clear have water on hand. This is the time of year, the shirts come off to show off all that hard work, so enjoy it and drink water!

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