12/2/13

This is a big week for me. Usually that means you guys suffer. Luckily and through the hard work of your BlackBox Staff your training will not suffer this year.
So, although I won’t be around much later in the week, we will have all regularly scheduled classes this week.

I am lifting in the American Open along with JB and Candice in Dallas this weekend. We would love for you to come watch and cheer us on!!
Candice lifts at 1030am on Friday
JB lifts at 6PM Friday
I lift at 3 PM on Saturday

For those of you that can’t make it, I will post a link to the webcast here and on the FaceWebBook.

Workout:
Super Set:
MedBall Kneeling chest throw x 10
Med ball Side throws x 10 each side

Wt Lunges x 8 each leg
Followed By:
1000m row
3 sets
10 wall balls
6-10 pullups
row 1000m after 3 rounds

Weightlifting:
Day 1:
Close Grip Sn x 2
Hang Sn+Sn x 2+1
FS x 3+2

Day 2:
Cl+FS+Jerk x 1+1+1
Pwr Jerk x 3
Cl Pull x 3

Day 3:
Clean x 2
Push Press x 5
FS x 3

11/27/13

I would hate to leave you with nothing over the holidays so I had Diana send me some recipes from her blog. She brought some of the pumpkin pie in yesterday and forced me to eat it and it was Fantastic!! Needless to say i highly recommend it and think you will enjoy it (hopefully in place of the alternative)..

Pumpkin Pie By Diana

11/26/13

Workout:

Snatch x2
FS x4
Followed By:
5 sets
200m Row
10 Burpees

11/25/13

Holiday Schedule:
Regular schedule through Tuesday. Wednesday will be an open gym format from 5-630pm. Weightlifters and S&C folks can come train between those times. I will be there to guide you through the BlackBox Turkey Trot.
We will be closed Thursday, Friday and Saturday and open for regularly scheduled classes on Monday!

WOrkout:
KB Snatch x6 each arm
Sinlge Arm OVH Squat x6 each arm
REst 2 min
Followed By:
5 sets
8 thrusters
12 Box jumps
3 strict pullups

Weightlifting:
Day 1:
Sn Drop x 2
Close Grip Sn x 2
FS x 3+2 (30 second break between 3 and 2)

Day 2:
Clean+FS+Jerk x 1+2+1
Pwr Jerk x 3
Cl Pull x 3

Day 3:
Hang Clean x 2
Hang Pwr Sn x 3
FS x 3

11/22/13

Workout:

Heavy Thrusters x3
Bent Over Row x6
Plank 3xMax time
Followed By:
3 min AMRAP
5 wall balls
5 burpees
Rest 6 min
Repeat