WOD 11/1/12

DE LOWER

Warm Up:
BB Complex at 45 lbs. x 5 ea.

• Clean
• Front Squat
• Jerk
• OH Squat
• Back Snatch

Main Work:

Push Press to 1RM

Accessory Work:

Front Squat 1x10, 3x8

Calf Raise 1x15, 13, 11, 9, 7, 5 @ SW

Cool Down:

Stretch and Foam Roll

WOD 10/31/12

UPPER

Warm Up:
Shoulder Series @ 10 lbs. x 10 ea.
100x Pull Aparts
Push Ups 3x6

Main Work:
Bench Press work up to 3x3

Accessory:
Military Press 1x10, 3x6
Fat Grip Pull Ups 4x8
Cable Preacher Curl 3x10

Cool Down:
Stretch and Foam Roll

WOD 10/30/12

**THE 5TH ANNUAL BU IRON CLUB PUSH/PULL HAS BEEN POSTPONED, NEW DATE YET TO BE ESTABLISHED**

ME LOWER

Warm Up:
Deficit Lunges 20x
KB Squat Swings 2x12
Unilateral Deadlift 2x10 at Bar

Main Work:
Trap Bar DL to 1RM
Squat- Work up to 3x5

Cool Down:
Stretch & Foam Roll

WOD 10/25/12

DE LOWER

Warm Up:
20x High Box Step Ups
KB Swings 3x10, 8, 6

Main Set:
Dynamic Deadlift 10x2 at 60% 1RM (No Bands)

Accessory Work:
Snatch 4x2, 5x1
Ab Roll outs 4x8

Cool Down:
Stretch and Foam Roll

10/24/12

There will be no workout of the day for Wednesday, October 24th.

Push Pull Information

So after the meeting with the iron club execs, this is what we have finalized for the push/pull.

• It will be Saturday, November 10 at 12 with 11 rules meeting
• There will be an early weigh in friday and a weigh in that day as well
• There will be no teams as talked about
• Weight classes will be -160, -180, -200, 201+
• Records will be kept, using last years as a starting point
• entrance fee will probably be $10
• Awards will be given for 1st, 2nd, and 3rd

I will pass on more information as I find it out.  If you have any questions just let me know.

WOD 10/23/12

UPPER

Warm Up:
Shoulder Series 10x ea. @ 5 lbs.
Pull Aparts 70x

Main Work:
Bench warm up to 3x5

Accessory Work:
DB Bench Press 1x10 3x8
Underhand Lat Pull Down 1x15 3x12
Plank Series  2x(Front :60 Right & Left :45)

Cool Down:
Stretch & Foam Roll

WOD 10/22/12

ME LOWER

Warm Up:
Dynamic Leg Swings 5x ea.
KB Goblet Squats 3x6

Main Work:
Competition Style DL to 1RM
Box Squat at 60% 1RM for max reps

Accessory Work:
Standing Calf Raise 3x20
Toes to Bar 3x12
Lat Delt Raise 3x20

Cool Down:
Stretch & Foam Roll

WOD 10/19/12

**Workouts have been posted in advanced for this week. Check to make sure you are on the right date.**

DE LOWER

Warm Up:
Dynamic Leg Swings x5 ea.
Hang Snatch 4x2

Main Work:
Dynamic Deadlift at 75% w/ lightened heavy bands; 9x3

Accessory Work:
Glute-Ham Raise 5x10
Front Squat 3x10
Calf Medley 3x (Standing Calf Raise x15, Seated Calf Raise x12)
Ab Roll Out 3x12

Cool Down:
Stretch & Foam Roll



That's it for me this week.  I'm heading to Indianapolis Thursday morning and won't be back until late Sunday

-John

WOD 10/18/12

**Workout has been published in advanced, please take note of date**

UPPER (3x5)

Warm Up:
50x Pull Aparts
Strongman Shoulder Press 3x2

Main Work:
Bench Press (warm up to) 3x5

Accessory Work:
Dips 3x10
Kroc Rows 2x10, 1x20
Ab Roll Outs 4x10
DB Front Raise 3x10
DB Lat Raise 3x15
Standing BB Curl 1x8, 3x10

Cool Down:
Stretch & Foam Roll

WOD 10/17/12

**Workout has been posted days in advanced, please be sure to check proper date**

LOWER ACCESSORY

Warm Up:
1/2 Mile Run
20x Lunges

Main Work:
Leg Curl 1x10
Glute Ham Raises 2x10
Back Extensions 3x10
Back Squat 4x10

Cool Down:
1/2 Mile Run (Decreasing Speed)
Foam Roll

Updated System

Everyone,

Between now and the meet in November, there are going to be some changes to the way we do upper body workouts.  Traditionally, we have done a Conjugate system based training program, where now, we will be moving towards a 5/3/1 style training program.  This is just going to be a test of the 5/3/1 system up until the meet.  This means there will be almost no dynamic work from now until the meet.  I know this is a large change for us, but this is just to try a new upper body system which has worked great for many RAW powerlifters.  Again, we will only be trying this up until the meet, but if we have any success with it, more of our workouts will start to resemble this system. So don't be confused when the workouts aren't working up to a max single like they have been in the past.

Also, I will be meeting with the Iron Club executives in the next few days to get the details for the meet finalized.

-John

WOD 10/16/12

**This is Tuesday's Workout, I just published it early because I'm doing the workouts out of order this week**

DE UPPER

Warm Up:
Shoulder Series @5 lbs x 8 ea.
Pull Aparts x60

Main Work:
Decline Bench at 70% 1RM 10x2

Accessory Work:
Decline Push Ups 10x10
Horizontal Row 1x10, 3x8
Standing BB Curl 3x21's
Face-Pulls 3x15
Crunches 4x20

Cool Down:
Stretch & Foam Roll

WOD 10/14/12

ME LOWER

Warm Up:
Speed Skaters 20x
Unilateral Box Jumps 3x2 ea.

Main Set:
Snatch Grip Rack Pull to 1RM (set pins to shin level where bar would normal sit)

Accessory Work:
Trap Bar DL's 1x10, 5x5
Bench Supported Trap Shrugs 3x30
Rear Pec Dec 2x20
Squat 1x10 (warm up), 1x20 at 10RM AFAP
Ab Rollout 3x12

Cool Down:
Stretch & Foam Roll

WOD 10/12/12

DE LOWER

Warm Up:
BB Complex @ 45 lbs., 6x ea.

• Hang Snatch
• Overhead Squat
• Back Snatch
• Front Squat
• Jerk

Main Work:

Lightened Sumo DL @60% 1RM & Light Bands 10x3

(Should have almost no tension at top)

Accessory:

Glute/Ham Raise 4x10

Standing Calf Raise 4x25

DB Lat Raise w/ slow negative 4x10

Band Pull Aparts 150x

Cool Down:

Foam Roll

WOD 10/11/12

ME UPPER

Warm Up:
Shoulder Circles 20x ea.
50x Pull Aparts

Main Work:
Strict Overhead Press to 1RM

Accessory Work:
Close Grip Bench Press 5x5
Kneeling Unilateral Lat Pull Down 4x10
DB Concentration Curl 1x10, 3x10
Unilateral DB Front Raise 3x12

Cool Down:
Stretch & Foam Roll

Upcoming 5K

Local Guys,

There will be a 5K the weekend after the Push/Pull on Sunday November 17th.  Now I understand that this will be right after the meet so there won't be any chance to prep for it like we do in the summer, but I'm going to be doing it just for fun, and the more we have, the more fun.  The run benefits my sisters soccer team so any support we can get would be great.  Plus, if you preregister, you get a free t-shirt, and free stuff is nice.

The link to the online registration is here:
https://www.pretzelcitysports.com/onlineform1.php?id=294

And the link to the online downloadable form is here:
http://pretzelcitysports.com/userfiles/file/12%20pine%20grove%20gobble%20hobble%20app(1).pdf

Thanks
-John

WOD 10/10/12

Accessory Workout

Warm Up:
20x Step Ups to high box
3x2 Tuck Jumps

Main Work:
Farmers carry to heaviest possible full-court trip

Accessory:
Quad Ext. 1x10, 3x12
Seated Calf Raise 3x20
Toes to Bar 4x10
Plank Series: 2x (:60 sec Front Plank, :40 sec Left & Right Planks)

Cool Down:
Stretch and Foam Roll (This is going to be a quick workout, so make sure you actually do this today)

WOD 10/9/12

Dynamic Upper

Warm Up:
Kettlebell Around the World's 20x each way
Pull Aparts 75x

Main Work:
Decline Press @65% 1RM w/ light bands 11x2

Accessory:
Cable Pushdown 1x12, 4x8
Bent Over DB Rows 4x12
Unilateral Cable Lat Raise 2x25
Ab Roll Outs 4x8
100x Push ups AFAP

Cool Down:
Stretch and Foam Roll

WOD 10/8/12

ME LOWER

Warm Up:
Goblet Lateral Jumps 1x10,6,4
KB Swings 3x6

Main Set:
Zercher Squat to 1RM

Accessory Work:
Trap Bar Deadlift 1x10, 5x5
DB Shrugs 3x20
Rear Delt Raise 3x15
Ab Roll Outs 4x8

Cool Down:
Stretch & Foam Roll

WOD 9/4/12

ME UPPER

Warm Up:
Shoulder series w/ 2.5 lbs x12 ea.
75x Pull Aparts
Strongman Shoulder Press 3x1 ea.

Main Set:
3-Board Press to 1RM

Accessory:
DB Bench Press 1x8, 4x4
Chest-Supported Row 4x8
Bench Supported Shrugs 2x20
Rear Delt Raise 2x20
Front Delt Raise w/ cable & tricep rope2x20

Cool Down:
Stretch & Foam Roll

WOD 9/3/12

Accessory Workout

Warm Up:
20x BW Lunges
3x10 KB Swings HEAVY
BB Complex at 45 lbs., 6 ea.: Hang Snatch/ OH Squat/ Jerk/ Clean

Main Set:
Power Clean to 1RM

Accessory:
Unilateral Hip Thrusts 10x10
Crunches 4x25

Cool Down:
Stretch and foam roll

WOD 10/2/12

Dynamic Upper

Warm Up:
Shoulder Series @ 10 lbs. x 5 ea.
Pull Aparts 60x

Main Set:
Decline Bench Press 9x3 @ 60% 1RM w/ red bands

Accessory Work:
Tricep Cable Pushdown 1x14,12,10,8
Lat Pull Down 4x12
Preacher EZ Bar Curl 3x10
Incline DB Press 4x6
Superset: Lat Raise x10/ Rear Delt Raise x10// x4 sets

Cool Down:
Stretch & Foam Roll

WOD 10/1/12

Warm Up:
KB Swings 1x15,10,5
Snatch 1x5

Main Work:
Rack pull to 1RM (from below knee)

Accessory Work:
Trap bar DL w/ low handles 5x5
Glute Ham Raise (4x8)
Calf Circuit Standing (Calf Raise x10/ Seated Calf Raise x10)x10 sets
Ab Roll Outs (3x12)

Cool Down:
Stretch & Foam Roll