Tuesday, January 4, 2011 by Craig
You’ve probably seen this video before. A reminder about Paleo as we start 2011. Strength: Deadlift 3×10 @ 50% Conditioning Beginner 5 rounds 5 Burpees 10 Sit ups 15 Kettlebell Swings (16kg, 12kg) Intermediate 5 rounds 8 Burpees 16 Sit ups 24 Kettlebell Swings (24kg, 16kg) Advanced 5 rounds 10 Burpees 20 Sit ups 30 [...]
Tuesday, November 30, 2010 by Craig
Strength: Press – work up to 3x3r @ 90% of your most recent one rep maximum. Conditioning: Complete for time Advanced – Row 1500m 45 Kettlebell Swings, (M-32kg, F-24kg) Row 1000m 30 Kettlebell Swings Row 500m 15 Kettlebell Swings Intermediate – Row 1000m 30 Kettlebell Swings, (M-24kg, F-16kg) Row 750m 20 Kettlebell Swings Row 500m [...]
Sunday, November 21, 2010 by Craig
Strength: Deadlift – work up to 1 x 5r. Use the Brzycki Equation to calculate the weight for your working set. The Brzycki equation is as follows: Your Most Recent 1RM = Weight ÷ ( 1.0278 – ( 0.0278 × 5) ) So to find your working weight Previous Max x (1.0278 – (0.0278 x [...]
Tuesday, November 2, 2010 by Craig
Strength: Deadlift – work up to 3x5r, 5-10# > last week Conditioning: Complete for time Advanced – Run 1600m 50 Ring Push-ups 50 Sit-ups 50 KB Swings, (32kg, 24kg) Run 400m Intermediate – Run 1600m 50 Push-ups 50 Sit-ups 50 KB Swings, (24kg, 16kg) Beginner – Run 800m 25 Push-ups 25 Sit-ups 25 KB Swings, [...]
