The Cadre's Blog – September 2009 Archive (25)

October 1, 2009

Get your 1RM scores from last week- get ready for it....

4 Rounds:

9 Front Squat @ 90% of 1rm

9 Overhead Press @ 90% of 1rm

9 Weighted Pullup

9 Sumo Deadlift

Between rounds:

15 seconds L-Sit

HUG Hip mobility drill

NOTE: the 90% of 1RM is for front squat and overhead press only. For the weighted pullup and sumo dl, just do whatever weight you can… Continue

Added by The Cadre on September 30, 2009 at 10:41pm — 6 Comments

September 30, 2009

REST DAY

Added by The Cadre on September 29, 2009 at 9:10pm — No Comments

September 28, 2009

10 Rounds:
3 Overhead Press @ 85% 1RM
3 Front Squat @ 85% 1RM
3 Weighted Pullups

Between rounds:
5 Pass-throughs
"HAM" Hip Mobility Drill

Added by The Cadre on September 27, 2009 at 10:30pm — 4 Comments

September 27, 2009

REST DAY

Added by The Cadre on September 27, 2009 at 6:17am — No Comments

September 25, 2009

Work up to 1RM on your bench press. Then take the 1RM for your front squat (should be written down from the other day).

5 Rounds @ approximately 75% 1RM:
7 Bench Press
7 Front Squat

Rest between rounds with 10 ankles-to-bar, and "HUG" Drill.

Do NOT take any longer for rest between sets. Just do the ankles-to-bar, the mobility drill, and get back to work.

Added by The Cadre on September 24, 2009 at 9:00pm — 3 Comments

September 24, 2009

10 Rounds:
30 seconds pullups
30 seconds rest

5 minute rest

THEN, 5 Rounds:
1 Minute Dumbell Bear Crawl
1 Minute Dumbell Row
1 Minute Plank Position

Added by The Cadre on September 23, 2009 at 10:10pm — 6 Comments

September 23, 2009

Warmup: Mix hip and lumbar mobility drills in with 1Rm test.

(1) Work up to 1RM on:

Front Squat

Deadlift

Seated Overhead Press

Weighted Pullup

Write this number down. You'll need to reference it the next couple weeks.

(2) 4 Rounds of 9 reps @ 70% 1RM:

Front Squat

Deadlift

Seated Overhead Press

Weighted Pullups

Move right from one lift into another. Your built in rest time is whatever time it takes to… Continue

Added by The Cadre on September 22, 2009 at 10:00pm — 3 Comments

September 22, 2009

REST DAY

Added by The Cadre on September 22, 2009 at 5:04am — No Comments

September 20, 2009

"300 Workout"

Today, we are doing Gym Jones' famous "300 Workout." Do these in order FOR TIME:

1. Pullups - 25 reps
2. Deadlifts with 135 lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
7. Pullups - 25 reps

Added by The Cadre on September 19, 2009 at 9:33pm — 2 Comments

September 19, 2009

Warmup: Complex at 95 lbs: 3 Rounds
6 RDL
6 Hang Clean
6 Front Squat
6 Push Press
6 Back Squat
6 Pushups

THEN: 8 Rounds:
3 Squat Clean into Push Press

Then 8 Rounds:
3 Drop Snatch

Then 8 Rounds:
3 Deadlift

Added by The Cadre on September 18, 2009 at 10:30pm — 2 Comments

Hollowpoint

Pyramid up to 12

Pullups = 1
Pushups = 2
Situps = 3

[1st set will be 1 pullup, 2 pushups, and 3 situps; 2nd set will be 2 pullups, 4 pushups, and 6 situps, etc.]

A Hollowpiont is a hollowed-out bullet intended to cause more damage to human tissue by expanding upon impact.

Added by The Cadre on September 17, 2009 at 9:33pm — 2 Comments