Archive for: June, 2017

Saturday July 1, 2017

Registration is still open for Warlock Summer Smash. Click Here to register. Registration is open until July 13, 2017. Any questions don’t hesitate to ask e@WarlockAthletics.com

“In fitness work on your weaknesses. In life maximize your strengths.”

A. Split Jerk 7×1

B. Teams of 3

100/75 Cal on Assault Bike or 120/90 Cal on Rower
75 Power Snatches @ 115/75
75 Burpee Boxjumps
100/75 Cal on Assault Bike or 120/90 Cal on Rower
75 Thrusters @ 115/75
75 Burpee Boxjumps

Friday June 30, 2017

Today is the last day for regular registration for Warlock Summer Smash.Click Here to Register. After tonight we move into Late Registration which is open from July 1 – July 13. If you are interested in volunteering at the competition please email e@warlockathletics.com.

“You have to make the decision that you’re going to thrive”

On A Running Clock:

0-5 Minutes
12 HSPU (12 Burpees)
12 Bar Muscle Ups (12 Pull Ups)

10-20 Minutes
1 Round of 3 Power Cleans + 3 Front Squats + 3 S2OH @135/95
3 Rounds of Cindy

25 – Finish (15 Minute Cap)
20 Clean and Jerk @ 135/95
15 Clean and jerks @ 185/135
10 Clean and Jerks @ 225/155

Warlock Weightlifting: Rest Day

Thursday June 29, 2017

“A person with a growth mindset sees effort as the path to mastery”

On The Turf

A. EMOM x 16
Min 1: 10 High Pull L
Min 2: 10 High Pull R
Min 3: 10 Press L
Min 4: 10 Press R

B. For Quality
100 Push Ups
3:00 Bottom of a Front Squat Double KB Hold
100 Russian KB Swings
400M 1 Arm OH DB Carry
* Partition as needed

*CJ and I will be at the Unionvale Middle School track ready to work out at 7:30 am for a running workout. I suggestion you bring a watch. This your invitation if you want to join us for the workout.

Warlock Weightlifting:
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch -HS
2. Power Jerk – HS
3. Weighted Back Ext: 3×20

Wednesday June 28, 2017

“Timing, perseverance, and many years of grinding will eventually make you look like an overnight success”

A. 20 RM Deadlift

B. On The Every 2 Minutes x 5
25 Cal on the Bike / Rower
9 S2OH @ 165/115
AMRAP Squat Cleans @ 165/115

1to1 Work to Rest

*Bonus*
1. 5 Rounds – 50 Cal Row, 100 Double Unders
2. 15 Push Ups EMOM x 10

Warlock Weightlifting:

Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. Clean – 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM – If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Clean Pull – 110%x2, 115%x2x2, 90%x2
3. Back Squat – HS; 90%x1 (% of HS)
4. 4 Sprints from the parking lot up to 55. Rest as long as needed in between sets.

Tuesday June 27, 2017

“It’s not about talent. Everyone at the highest level of any field is talented. It’s about commitment. Are you committing everything you have to making yourself the tiniest percentage better?”
A. 7×1 Squat Snatch + 5 Sec Pause OHS
B. AMRAP 10
5 Bar Muscle Ups
10 OHS @ 95/65
15 Burpee Over the Bar
Bonus –
5 Strict HSPU EMOM x 12
5 Strict Ring Dips EMOM x 12
3 Rounds – 100M Farmers Carry, 30 Second L Sit – 30 Sit Ups

Warlock Weightlifting:

Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Jerk – 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM – If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Power Clean – Heavy Single
3. 6×15 Single Leg Step Ups (3 set per side. All15 on one side)

Monday June 26, 2017

Warlock Summer Smash 2017! Regular Registration ends this week June 30. After that we move into late registration. Click Here to Register

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”

A. Front Rack Lunge Step Ups on a 24/20 Inch box
6×15 (3 Sets Per Side)

B. AMRAP 4
400M Run
20 T2B
Max Cleans @135/95

AMRAP 4
400M Run
15 T2B
Max Cleans @ 155/105

AMRAP 4
400M Run
10 T2B
Max Cleans @ 185/125

4 Minutes rest in between rounds

Bonus
A. 7 Strict C2B EMOMx14 (week 3: if you missed last week go back)
B. 3×8 Single Arm High Pull @40% of bodyweight

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
1. Snatch – 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM – If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Snatch Pull – 110%x2, 115%x2x2, 90%x2
3. Front Squat – HS; 90%x1 (% of HS)

Sunday June 25, 2017

Bulletproof Workshop Overview from The Active Life on Vimeo.

We are hosting the Bulletproof Workshop from 10-3 tomorrow. If you still want to attend click here to register. There are 2-3 spots left available.

Come Ready To Train. This is a hands-on workshop with lots of lifting, mobility and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels. Come prepared to: deadlift, squat, press, perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave.

There are no regularly scheduled classes. If you are not attending the Bulletproof Seminar you have two options.

Sunday:

  1. Rest Day
  2. Surfer on Acid – 3 Rounds – 400M Run, 21 Burpees

 

Saturday June 24, 2017

“Train optimally – More is not better – one must recover from workout to workout.” – Lou

A. 5 Rounds
Min 1 – Row / Bike
Min 2 – Double Unders
Min 3 – Cleans @ 135/95
Min 4 – Rest

Score is total number of reps per round.

Warlock Weightlifting:
Crossover Activation
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch – HS; 90%x1 (% of HS)
2. Clean + Jerk – HS; 90% x (1+1) (% of HS)
3. Front Squat – 75%x2, 80%x2, 85%x2, 90%x2

Friday June 23, 2017

“Insist your foundational pieces are rock-solid”

A. 7×3 Position Snatch – High Hang, Hang, Ground

B. AMRAP 4 –
400M Run
15 Burpees over Bar
Max Snatches @ 95/65

AMRAP 4
400M Run
10 Burpees over bar
Max Snatches @ 135/95

AMRAP 4
400M Run
5 Burpees over bar
Max Snatches @ 155/105

*4 Minutes rest in between rounds

Thursday June 22, 2017

“Kids are like a mirror, what they see and hear they do. Be a good reflection for them.” – K. Heath
A. AMRAP 5 – Burpee Box Jumps, then rest 5 Min
AMRAP 4 – 10 M Shuttle Run, then rest 4 Min
AMRAP 3 – KB Snatches @ 53/35, then rest 3 Min
AMRAP 2 – Sit Ups then rest 2 Min
AMRAP 1 – Push Ups

Warlock Weightlifting:

Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch -73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Power Jerk – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
3. Good Morning – 5×3@22% (% of back squat)
4. Pause Bench Press – 7×3

Back to Top