Friday, 3 of September of 2010
Sometimes winning is everything.
614.859.4913
info@contactcombatstl.com
Columbus, OH and Surrounding areas
Krav Maga Classes in Gahanna
Tuesday - 7:00 pm
Thursday - 7:00 pm
Saturday - 9:00 am
We will be on vacation from 4/12 until 4/18. There will be no classes at State of Fitness this week and I won’t be posting workouts unless I can get reliable internet access. I will also have very limited access to email.
If you want to keep up with the strength program this week, we have squat, press and power clean on Monday and Friday, and squat, bench and deadlift on Wednesday.
Have a great week!
-Nick
Date: April 12, 2010
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Warm up and Stretch
Strength Session 9 - Squat 3×5, Bench Press 3×5, Deadlift 1×5.
Use the following log to calculate your warm up and work sets based on your 1 rep or 5 rep maxes. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: April 9, 2010
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Warm up and Stretch
Strength Session 8 - Squat 3×5, Press 3×5, Power Clean 5×3.
Use the following log to calculate your warm up and work sets. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: April 7, 2010
Development Work
Workout
Time for a little outdoor training.
5 rounds of:
Record shortest distance vehicle pulled and least reps of swings for all 5 rounds.
Vehicle push – find a flat parking lot, preferably empty and push a car as far as you can for 2 minutes. If this isn’t feasible for you, you can use a sled of some kind. Attach weights or heavy things to a rope, chain, or straps. Make a loop at the end of the strap, rope, or chain to use as handles and “push” the handles so that the weight drags behind you. Make it challenging.
Sledgehammer swings – a great substitution for sledgehammer swings is ball slams. http://www.youtube.com/watch?v=y7NAe6J3GJk&feature=related I don’t know who this guy is, but he’s pretty awesome.
Post lowest reps of swings and shortest distance pushed to comments.
Date: April 6, 2010
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Warm up and Stretch
Strength Session 7 - Squat 3×5, Bench Press 3×5, Deadlift 1×5.
Use the following log to calculate your warm up and work sets based on your 1 rep or 5 rep maxes. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: April 5, 2010
Warm up and Stretch
Strength Session 6 - Squat 3×5, Press 3×5, Power Clean 5×3.
Use the following log to calculate your warm up and work sets. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: April 2, 2010
Warm up and Stretch
Strength Session 5 - Squat 3×5, Bench Press 3×5, Deadlift 1×5. Use the following log to calculate your warm up and work sets based on your 1 rep or 5 rep maxes. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: March 31, 2010
Development Work
Workout
2 rounds of:
Start with a warmup of your choosing. Do a few sets with lighter weight of development work on whatever you feel needs improvement (flexibility, a certain lift, rounds kicks, hooks, a gymnastic movement, whatever).
Workout
Date: March 30, 2010
Warm up and Stretch
Strength Session 4 - Squat 3×5, Press 3×5, Power Clean 5×3. Use the following log to calculate your warm up and work sets. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator
Edit the yellow fields at the top inputting your 1 rep or 5 rep max in the test weight field.
Focus on form and don’t worry about starting out too light. Eat lots of good food and get plenty of sleep.
Post loads to comments.
Date: March 29, 2010
