Three-Breath Pause Overhead Squats (3,3,3,3)
Take three big belly breaths in absolute lowest position you can get to with proper form. You may make moderate weight increases across sets, but keep mechanics perfect. This is about building comfort, not heavy weight.
“Your new favorite workout”
Switch stations every :30 for 24 minutes (48 rounds):
- 1 Man Maker
- 2 Wall Walks
- 20 Double Unders
If you finish early, rest until next :30 begins.
The anniversary post.
These are never easy to write. Last year’s post commemorated the founding of a community built on virtuosity. That community has continued to thrive. And once again, there are far too many milestones and accomplishments to attempt to list here. There have been a lot of changes since November 1st, 2012; so many, in fact, that the only real constant is progress. Consistent, relentless, and awe-inspiring progress. Looking around the gym, there is a level of performance unimaginable two years ago.
What is the secret to the success we see every day? Sadly, there are no gimmicks or easy answers. There are no shortcuts. There is nothing we do that gymnasts, weightlifters, powerlifters, sprinters, rowers, etc. haven’t been doing for decades. We simply apply the basics with care, stick to our principles, and work our collective tails off.
What then is it that drives our athletes to work so hard day in and day out?
Are you disciplined like monks? Are you driven like Olympians?
We suspect the real answer is much simpler.
What brings people back in the door day after day? It is fun. We love every minute of it.
Now we are on to a new question: what in the world about all of this hard work is fun?
Another simple answer: the people.
The shared struggles.
The shared accomplishments.
Our job is straightforward. Despite what many would have you believe, once you cut through all the bullshit (which is the hard part), there is nothing all too complicated about applying calculated stress to the human body, allowing it to adapt, and repeating. Strength and conditioning is not rocket science.
What is infinitely more magical is what you, the Solidarity athletes, provide. Your heart and soul drive this endeavor.
Thank you for a wonderful two years.
Work up to a heavy double overhead squat @ 31X1. Get comfortable!
Working in teams of three, complete 3 rounds of:
5 minutes, as many rounds as possible of:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Rest 3 minutes
Each person starts at a station (either pull-ups, push-ups or air squats) and rotates to the next station once everyone is finished. Only complete rounds are counted for score. Record score of each round. Try to maintain pace across all three rounds!
1a) 4*3 Deadlifts @ 87%
rest 30 seconds
1b) 4*10-30 seconds ‘toes & nose’ handstand hold
rest 60 seconds
10 minutes, as many rounds as possible:
- 3 Deadlifts (275/185)
- 6 Ring Dips
- 9 Wall Ball (20/14)
"And I repeat, do not jack this up."
We are running a full schedule today! We are not condoning driving in unsafe conditions however. Use your best judgement based on the roads in your vicinity.
1) 10 minutes to work up to heaviest possible complex of 1 Clean + 2 Front Squats
2) Every minute on the minute for 5 minutes 1 Clean + 2 Front squats @85% (of best effort from 1)
22 – 16 – 10 of
- Shoulder to overhead (135/95)
- Front rack lunges (135/95)
3 position snatch, 1 mid hang + 1 hang + 1 floor
4 Rounds of:
- 50 double unders
- 10 pendlay rows (115/75)
- 10 lateral burpees over barbell
- 10 toes to bar