The time to start is right meow…

Happy Monday Sweatsters.

I work with people to help them achieve things they want in their lives. I love it.

But the biggest thing I see is actually STARTING.

Not next Monday, not tomorrow, but today – lets just start right now.

Or maybe tomorrow @ 6:30 when I see you in my class :)

Have a great week!


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Week 4

Week 4

Tues – Ring MU’s + Snatch moderate + C&J moderate + DL int/HSPU

A. OHS, build to a tough single from the floor – no a max, goal is 160+
B. 1 Burpee Ring Muscle-up per min for 20 minutes – completed
C. 21,15,9 for time:
DL @ 205lb
Box Jumps – 24" 4:05 – used 185# by accident

Wed
AM
For time:
50 Burpees – no jump @ top
100 Pistols

PM @ OPT – LP2 + MAP Low %
AMRAP HSPU x 3 sets to failure, 5 min b/t sets – goal is 12+ on 1st set 15, 12, 9
+
AMRAP Chin-ups x 2 sets to failure, 5 min b/t sets – goal is 25+ on 1st set 30, 20
+
For time:
30 Shoulder to Overhead @ 100lbs with fat bar
90 ft Front Rack Walking Lunges @ 100lbs with fat bar
+
10 min Airdyne @ 50% effort

Fri – OHS practice + MU’s + DL Battery
A. OHS, try to hit 155lb for a triple – bar taken from floor – completed
B. 7 Ring Muscle-up for time 2:45
C. Deadlift @ 205lb, 1 rep every 30 sec for 10 mins – pull bar off floor as fast as possible, drop every rep
D. 100 Wall Balls – 14# for time 4:00

Sat – HSPU Vol/C2B + LP2/LEnd + MAP Low %s
3 rounds for time:
15 HSPU
3 unbroken C2B x 10 sets 18:40
+
For time @ full effort:
Row 1000m
50 Thrusters
*Goal is to be sub 6 min
5:50
+
10 min Run @ 50%

Sun – MAP Scenario’s

Event 7 – drop every clean, short breaks b/t reps, efficient rope climbs
6:10
+
10 min rest
+
50 Alternating DB Power Snatch @ 55lbs for time – go fast, goal is sub 5 min
3:38


Week 3

Tues – Ring MU’s + Snatch moderate + C&J moderate + DL int/HSPU
A. Regionals Event 2 – worked up to 155#
B. Regionals Event 3 – 14 MUs
C. 21,15,9 for time:
DL @ 205lb
Kipping HSPU
10:20

Wed
AM
AMRAP in 15 minutes:
20 Pistols
100 Double Unders

PM @ OPT – LP2 + MAP Low %
3 x 500m Row near ALL OUT, 9 min b/t – try to hold same pace as last week, you should feel sick after this 1:41/1:43/1:48
+
3 sets @ HIGH effort:
5 Squat Clean @ 135lb – drop each rep
3 unbroken C2B Chin-ups x 7 sets
60 sec b/t sets
+
3 sets @ HIGH effort:
10 Fat Bar Shoulder to Overhead @ 100lbs
10 Fat Bar Front Rack Walking Lunges @ 100lbs
10 Box Jumps – 24"
60 sec b/t sets
+
10 min Row @ 50%

Fri – OHS practice + MU’s + DL Battery
A. OHS, 3 reps @ 115lb x 5 sets, 2 min – bar taken from the floor
B. 1 Ring Muscle-up per min for 15 minutes – focus on making them as easy as possible
C. Deadlift, quickly build to a tough single
D. 12,9,6 for time;
DL @ 205lb
Box Jumps – 24" 1:56
*Compare to 2 weeks ago

Sat – HSPU Vol/C2B + LP2/LEnd + MAP Low %s
For time:
50 Kipping HSPU
100 C2B Chin-ups
*Goal is sub 20 min 20:20
+
3 x 90 sec Airdyne @ all out effort, 9 min b/t sets – try to hold above 25 mph
+
10 min EZ Run
+
DB Power Snatch practice, 10 fast alternating reps @ 55lbs x 5 sets, 2 min b.t sets
+
10 min EZ Run

Sun – MAP Scenario’s

For time:
50 OHS @ 65lbs
50 Lateral Barbell Burpees
50 Front Squats @ 65lbs
50 Lateral Barbell Burpees
50 Back Squats @ 65lbs
50 Lateral Barbell Burpees

25:20


Running outside, in the snow, almost May? #ohcanada

Saturday

A. Bar Muscle-up practice
B. Ring MU’s, 2 unbroken x 3 sets, rest as needed to get them unbroken – completed
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 105lbs x 6 sets, 1 min b/t sets – focus on slow pull off floor past knee for squat snatch- completed
D. Push Jerk, build to 135lb for a single – completed
D. Split Jerk, build to 155lb for a single – completed
E. DL, 1 rep every minute for 10 minutes @ 265lbs
F. 3 rounds for time:
7 Wall Walks – touch chest to wall
12 Toes to Bar
100 Double Unders

15:69

Sunday – MAP (30/30)
5 sets @ 90%:
30 sec Hang Power Clean and Push Press @ 75lbs 10, 10, 10, 10, 10
30 sec Back Squat @ 75lbs 15 ,15, 15, 14, 15
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Burpees 10, 10, 10, 10, 10
30 sec Airdyne
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec OHS @ 75lbs 13, 14, 14, 14, 15
30 sec Rowing

60 sec rest

Mon – MAP Low %’s

20 min @ 75%:
200m Run – OUTSIDE
15 KBS – 16kg
15 Unanchored Sit-ups
–5 min rest
20 min @ 75%:
300m Row
20 Walking Lunges
20 Back Extensions


Thurs April 25th

Thurs April 25th

Squat Clean Thruster @ 135lbs, 1 rep every 30 sec for 10 minutes – completed

+
3 rounds @ 90%:
21 Wall Balls – 14# to 10 ft
15 DL @ 135lbs
9 Lateral Barbell Burpees
+

10 min rest
+
For time @ 90%:
10 Ring Dips
15 Box Jump Overs – 20"
20 cals Airdyne
15 Box Jump Overs – 20"
10 Clapping Push-ups
15 Box Jump Overs – 20"
20 cas Airdyne
15 Box Jump Overs – 20"
10 Push-ups
6:49


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