Old School Training Systems

Wednesday, October 14, 2009

For time:

100 Swings

80 Calories on the Rower

60 Sit Ups

40 Burps

20 Pull Ups

Still Strong!!

We are closing in a few weeks.  Instead of going to a new gym I had 8 die hard OSTSers in last night.  SIX (6) of the 8 PR'd on the Deadlift.  The 7th person had minor surgery last week and was going light on Doc's orders.

Way to go PM group!

 
Gene busted a 435# dead last night!

Tuesday, October 13, 2009

Push Press 3-3-3-3-3

Circuit X 10 minutes

1a. Double Press X 5 

1b. Double Squat X 5

 

Monday, October 12, 2009

Tactical Strength

Deadlift 1-1-1

Pull Ups X Max

5 minute snatch test

This video is an example of a 5 minute snatch test at a moderate intensity

 

Weekend

Friday, October 9, 2009

Overhead Squat Variation

Today we will provide strength and endurance workouts (3 in total) that involve the OHS.  The victim will choose their workout from the 3 offerings.

Wellness:

SSST - Secret Service Snatch Test

10 Minute KB Snatch for time; Men use 16 or 12 kg; Women Use 6kg-8kg

Beginners - 5 minute test

 

Thursday, October 8, 2009

3 rounds for time:

1a. Pull Up X 15

1b. Swing X 30

1c. Burp X 15

1d. Swing X 30

 

Wellness:

150 rep challenge:

1 time straight through..

50 Wall Ball

50 Sledge Strikes

50 Butterfly Sit Ups

 

Wednesday, October 7, 2009

20 Minutes:

1st Minute - 1 SDHP

2nd Minute - 2 Box Jumps

3rd Minute - 3 SDHP

4th Minute - 4 Box Jumps

Continue to 20th Minute - 20 Box Jumps

Wellness

1. Press/Pull Up Ladder

2. Farmers Walk/2 KB Swing

Tuesday, October 6, 2009

For Time:

1a. Power Clean 10-8-6-4-2

1b. GHD Sit Up 10-20-30-40-50

Wellness: 

10 rounds for time (Beginners go 5 rounds)

1a. Swing X 20

1b. Squat Thrust X 10

Monday, October 5, 2009

Fran

21-15-9:

1a. Barbell Thrusters

1b. Pull Ups

Wellness

4 rounds for time: 

1a. 400 m run (Building Run or Lot Run)

1b. 50 Air Squat

*Beginners run/walk at your pace; replace 50 air squats with 25 air squats