1-15-21 COMP PREP Max effort upper body
Warm up Choose movements you prefer and warm up: back lats shoulders abs biceps Main work Bench reverse band 3x1Comp grip- pause at chest Incline bench 3x6x75% DB JM press 4x10-12 See video starting at 9:30min HERE Wide grip lat...
1-14-21 COMP PREP Lower body d/e
Next Monday 1/18 we will take our squat opener & 2nd attempt. If you haven't already, start preparing your numbers for those attempts. Today's bar work will be light to prepare for Monday. Warm upIf you missed the sled drag...
1-13-21 COMP PREP Wednesday Recovery and Restoration
Warm Up:  5 Cat Cow. 5 Cats and 5 Cows - slowly in each movement. 10 Bear to Squat. This is a slow movement. Hold bear to activate your core, hold in squat to stretch the hips. 5 (each side)...
1-12-21 COMP PREP Tuesday d/e effort
Warm up Pick your own movements -stay light with the goal to bring blood flow: back abs shoulders lats Main work Bench 5x3x80%Comp grip- pause at chest on your warm ups only Incline bench 4x3x80%AMRAP on your last set Barbell...
1-11-21 COMP PREP Monday Max Effort
Deadlift opener and 2nd attempt for today. If you haven't already set out your attempts for the upcoming competition- take some time before starting your training and figure out what your 1st & 2nd attempts will be. Warm uppick your...
1-8-21 COMP PREP Friday Max effort upper
Warm up Add in any auxiliary work you may have missed from the week into your warm up 2 rounds: 15-20 banded pull apart 15 banded external shoulder rotation of choice 15-20 banded standing rows 1 round: 20 back extension...
1-7-21 COMP PREP Thursday d/e lower
Warm up Yoga flow to get blood flow to the body 2 rounds: 10-20 back extensions 30-40 supine banded abductor 15-20 side "LOCK" claim shell HERE 30 sec Warrior III each side HEREIf you struggle with balance, use a light...
1-6-21 COMP PREP Wednesday Recovery and Restoration
Warm Up:  Yoga Flow, full body warm up Round 1: 4 Rounds, 25 Reps Each Full Can  with light plates or dumb bells Standing Straight Arm Banded Row Standing Banded Row External Rotation (start at 1:38) Banded Pull Down and Apart  (start...
1-5-21 COMP PREP Tuesday d/e upper
Warm up 2 rounds: 15-20 banded pull apart 15 banded external shoulder rotation of choice 15-20 banded standing rows then, Superset with little rest:  light/moderate 3x10 DB shoulder press 3x10 DB lateral raise 3x10 DB rear delt fly Main work...
1-4-21 COMP PREP Monday Max Effort
Warm up Yoga flow to prime the body then 2 rounds of: 20 supine or lying down banded abductors on the benchLaying on bench with feet on floor 5 - (5 secs) bottom squat holdHold onto the rack or kb...
1-1-21 COMP PREP Friday Max effort upper
Warm up banded shoulder rotations 1x50 each sideYour choice of movement- see HERE for examples overhead banded extension 1x100 lying band pull aparts 1x100Lay flat on bench and get your back set same as bench set up. Pull apart and...
12-31-20 COMP PREP Thursday d/e lower body
Warm up 2 rounds of: 30 sec plank hold + 15 sec side plank right + 15 sec side plank left 15 sit ups 1 round of: 30 banded goodmornings 10 back extensions 5-8 squats with 3 sec hold in...
12-30-20 COMP PREP Wednesday Recovery and Restoration
It's the final week of 2020 and we are moving into the new year strong and healthy. The first round uses a kettle bell or dumbbell. Be sure to go light and use these exercises to create the memory of...
12-29-20 COMP PREP Tuesday d/e upper
Warm up Take a few mins to warm up your back and core. Then: 1x100 tricep pull downs 1x100 banded rear delt fly 2x15 banded shoulder rotation - each side 2x30 chest supported row Main work Close grip Bench 5x5x65%...
12-28-20 COMP PREP Monday Max Effort Lower
Warm up Yoga warm up- make sure to open hips, spinal twist, and get lots of blood flow 2 rounds of: 1 sled drag 30 sit ups 30 sec plank hold 10 back extension 5 body weight squat with hold...
12-25-20 COMP PREP Friday Max effort upper
Warm up If you missed any part of this weeks auxiliary work, add it in for your warm up today. Yoga flow 2 rounds of: 15 back extension 30 sec plank hold 20 sit ups then, 1 round of: 15...
12-24-20 COMP PREP Thursday d/e lower
Warm up Yoga flow for a few mins to get bloodflow 1 round 1 heavy sled trip 30 abs of choice 30 banded hamstring curls Main work Squat 6x3x75% Deadlift 3x6x70% banded goodmornings 4x6-8 moderate DB Bulgarian split squats 4x6...
12-23-20 COMP PREP Wednesday Recovery and Restoration
Good morning GGB! This Wednesday Recovery and Restoration is focusing on the hips.  Hip health is part of the Pillar of Strength (shoulders, core, hips). Take your time on round 1, increase your body awareness and find your threshold but do not...
12-22-20 COMP PREP Tuesday d/e upper
Warm up 2 rounds of: 12-15 banded external rotations - each side 20 banded facepull 20 banded chest supported row 20 banded tricep pull downs 12-15 barbell pushups Main work Bench 6x3x80% comp grip Incline bench 5x5x65% Superset with little...
12-21-20 COMP PREP Monday Max Effort lower
Warm up Yoga flow 2 rounds of: 30 banded goodmornings 30 banded abductors 30 sit ups Main work Trap bar or axle bar deadlift 3x1x90% Use straps on axle if needed, If you don't have access to a trap or...
12-18-20 COMP PREP Friday Max effort upper
Warm upIf you missed any part of yesterday's work, add it in for your warm up. yoga flow 2 rounds of: 1 heavy sled trip 20 back extension 30 secs bird dog hold- each side 40 banded kick backs -...