What Are They Excited About?

Xi XiaNews7 Comments

6-24-2010 If you missed the USA vs Algeria World Cup game yesterday morning, not to worry. Watch the 10 minute highlight reel below, at the 8:38 mark, hit play on the fan reaction video below. USA 1-0 Algeria (Highlights) Simão | MySpace Video Make up yesterday’s presses if you missed them. As many reps as possible in 5 min: 15 … Read More

Aerobic Fuel Gauge

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6-23-2010 A. Press: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap. Rest 3 min; perform @ 21X0 tempo. You must maintain tempo on amrap set! + “Jerry” – for time: Run 1 mile Row 2k Run 1 mile Mobility: Death Stretch 60 steps each: Instep Walks Blade Walks Heel Walks (bkwd)

Who’s Who: Lenny!

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6-22-2010 Make up yesterday’s squats if you missed them. 3 Rounds for time: Run 400m Turkish Get-ups x 7L/7R 53/36lb Wtd Pullups x 7 45/20lb If you failed the 2 min Sorrensen test, do: Back Extension: 3 x 8-10 @ 2012, rest ~60 sec If you passed, do: DB Power Snatch: 3 x 7/7, rest 90 sec Mobility: Shoulders! Next … Read More

No More MSG

Xi XiaNews11 Comments

6-21-2010 Charles Staley Olympic LIfting Seminar is one month away. Spots are still available. A. Power Snatch: 5 x 3,2,2,1,1, rest ~3min (int-advanced) or 7 x 2, rest 90 sec (beginner) B. Back Squat: 60% x 3; 70% x 3; 80% x amrap. Rest 3 min; perform @ 20X0 tempo. You must maintain tempo on amrap set! C. Tabata Box … Read More