WWO 10b: This Arsenal Ain't Got Nuthin on our Guns

Arsenal Park, 7pm. Look for Harvard Vanguard from Arsenal St. Follow that street all the way to the park.

Some kind of circuit including:

Burpees
Palombo Super Push-Ups
Pull-Ups (assisted if necessary)
Squats
Core circuit

There's some rusty, splinter-ridden workout fixtures scattered about the park we can use too. We'll figure it out...

***ADDENDUM 07.02.08***
Here's what we actually did:

Lower Body

• 10 Burpees
• 20 Lunges
• 30 Squats

Upper Body

• 5 Pull-Ups
• 5 Palombo Super Push-Ups [right side, left side, clapping(+1)]
• Sprint to the park bench, 10 dips, sprint back

Core

Hodgepodge of Pistols, Crunches, V-Ups, Throwdowns

WWO 10a: "This is it, Dude! Let's take that hill!"

In honor of Walter Sobchak and all the bright flowering young men taken at Khe San and Lan Doc, we shall call this Hill 364.

• Sprint the hill to Greenville Rd (or wherever the plateau is near there)
  
• 20 burpees at the top
• Jog back down
• 20 push-ups

x2

***Finisher:

• Sprint the hill to Belmont St.
• 10 burpees at the top
• Jog back down
• 10 push-ups

Speaking of Snatches

We are happy to report that Meghan's snatch was beautiful last night. It was well formed, strong, explosive, and some might even say 'well groomed'.

Congrats Meghan!

USFHCCC PSA #1: The Snatch

There are, on average, 473 snatch-related deaths and 6,782 maiming injuries every year. We of the USFHCCC can serve a vital function in teaching safety in hardcoreness. Thus, our first public service announcement.

TriangleChokeSaysWhat?

Yes, this is Dan Simmler, the same guy who got his jaw busted on the first episode of this season's Ultimate Fighter. Too bad this poor guy couldn't punch...!

Week 9: Jump, jump, jump

Inspired by that jumper last week, we've got a plyometrics workout this week!

10 squat jumps
10 knee tucks
10 one-legged hops, each leg
10 plyo push-ups
10 zig-zag hops
10 lateral hops
10 burpees

x3

Then, we'll work on our depth jumps from the bench on the left side of the field.

My hands f*cking hurt!

Here is how to tape your hands properly for kettlebells.

Rif's blog

Art of Strength Essentials Test

As promised, here it be. This is actually harder than it looks, which is why we'll blast the individual components this Thursday.

• Right Side
• Partial Turkish Get-Up (ground up)
• Single High Pull, single Snatch (30sec)
• Shoulder Press from rack position (30sec)
• Squat in rack position (30sec)
• Long Cycle Clean (30sec)
• One-arm Swing (30sec)
• Transition: Figure 8 to a hold, stop in left hand
• Left Side
• One-arm Swing (30sec)
• Long Cycle Clean (30sec)
• Squat in rack position (30sec)
• Shoulder Press from rack position (30sec)
• Single High Pull, single Snatch (30sec)
• Partial Turkish Get-Up (standing down)

Week 8: See Week 7 Because You All Blew Me Off

Heh... Blew me.

I guess we'll do what we had planned for last week.

As a finisher, we can try the Full Punch Matrix.

Bulging Rippliness Tips from the Griffins

For weight loss:



Or, if you'd prefer the other end:

Kettlebell Info Magazine

Some interesting stuff in here. Check out the interval strength training article and follow the links to the sandbag stuff. I've been wanting to do more with sandbags, though I think this spiffy sack is quite overpriced. Then again, my homemade one exploded all over the field a few weeks ago!

http://www.kettlebellinc.com/kettlebellinfo/v3-1/kbinfo_v3-1.php

http://www.mikemahler.com/articles/sandbag.html

Full Punch Matrix

This stupid player won't embed. Check out this cool workout:

Full Punch Matrix

Week 7: AOS Essentials Test Training

Damn. We had a good one planned, too. For those of you blowing off training this week, we'll have a rousing game of solarplexussayswhat next time...

And for the dedicated, we shall train the individual components of the Art of Strength Essentials test. (I'll post the test itself in a separate blog entry soon). I think it would be pretty sweet if we could work up to shooting a video of all of us performing the test at the same time.

All moves for 2min, 1min rest btwn:

• Turkish Get-Up (as ground sogginess permits) [ladder of 5]
• Single High Pull to a Single Snatch [ladder of 5]
• Shoulder Press [ladder of 5]
• Squat with KB in rack position [60sec each side]
• Long Cycle Clean [ladder of 5]
• One-Arm Swing [ladder of 5]
• Figure 8 to a hold [2min]

x2

(Ladder of 5 = 5 right, 5 left, 4 right, 4 left, 3 right...)

Skip this, bitches!

I want to improve my jumping of rope. We should work on this. [WHACK!]