Battle of The Boxes

Saturday, November 15, 2014

Come out to support our teams at Battle of the Boxes at the Ventura County Fairgrounds!  Click HERE for all the details on their FB group.

Prehab:

Lat activations 2×10
Wall extensions 2×10
Wall squats 2×10

Warm up:

Row 400m
-then-
10 Banded squats
50′ Walking Lunges
50′ Duck walk
50′ Skipping
50′ Butt kicks
50′ Burpee Broad jumps
10 Banded squats

Fitness

Strength

Every 2 minutes for 16 minutes (8 sets), perform the following reps of Back squats:  5-5-4-4-3-3-2-2

Notes:  Same as last week, lets try to perform a little heavier at each set than last week.  The goal is to add weight for every set.  Focus on quality

Conditioning

21-15-9 reps
Toes to Bar
Ground to Overhead
Box Jumps

-15 min cap-

Notes:  Prescribed is 115/75 and 24”/20” boxes.  Newer athletes should use Dbs with a power clean and push press.  Scale the T2B to Knees to Elbows or Tuckups as needed.

Advanced

Strength

Every two minutes, for 12 minutes (6 sets):  Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Rest two minutes

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

Conditioning

9-7-5 reps for time of:
225-lb. front squats
Bar muscle-ups

Notes:  Prescribed is from the ground.  If space allows, first scale by using a rack instead of lowering the weight.  Scale the Bmu with a band or perform twice the number of Chest to Bar Pullups.

Cool down: 

Keg Drill 2-3 min
Pigeon Stretch 60-90″
Barbell assisted squat 60-90″ (BB on knees)

BOTB_2014_flyer-463x600

For those of you competing, good luck guys! If this is your first competition, its ok to be nervous, its actually a good thing. Use it to your advantage, it will help push you through the pain when the workout inevitably starts to hurt. But just know that you have done all you can up until this point to prepare yourself. I would like to offer some words of advice on the day of the comp.

1. Drink your food. It is a smart idea to blend your food the morning of so that you are essentially drinking it, this reduces the amount of time that the food sits in your stomach and allows for quicker digestion. You should be pushing your bodies to the redline, not running to the portapotty.

2. Don’t try anything new. Maybe supplement vendors will be there offering you free stuff, which can include energy drinks. But unless you have tried them before, you don’t know how your body will respond to. I made this mistake in my very first comp and experienced a massive cramp at the end of the workout. The rest of my day was shot. Your cortisol levels are already going to be elevated, spiking your heart rate even more can almost guarantee that you will burn out quickly. Remember, there are 3 events, don’t deplete all of your energy storage on the first workout.

3. Warm with a purpose. Don’t freak out when you see a million people frantically sharing weights in the warm up area. Just breathe and think about what we always do in class. Start with a nice general warm to get blood flowing 50-60% effort, you should be able to have a conversation with someone during. (rowing or a light jog). Prehab: work on somethings that you know are typically tight for you, hip mobility, shoulder mobility etc. Specific warm up: practice all of the movements with very light weight, achieve perfect positions, and visualize yourself performing the movements in the workout. 5-10 min before check in, you should be increasing the weight to the prescribed weight in the workout, focusing on the exact movement speed and technique that you will perform in the workout. 0-5 min out, warm up is over, its go time! You should be excited and ready to grab that first weight. Your muscles should be relaxed but you should be excited, you only have one shot its time to give it your all!

Good luck guys!!

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