Currently Browsing:strength and conditioning

September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min

September 10, 2018

Ask yourself each day: Where am I? Where do I want to be? Am I doing what I can to get closer to my goal(s)?   Metcon For Time 12 back squats 21 push-ups 400m run 9 back squats 15 push-ups 400m run 6 back squats 9 push-ups 400m run (225/155)

September 5, 2018

Back Squat 3 x 6 @ 20X1 tempo All sets tough. Rest 3min b/t sets. Metcon AMRAP 20 400m Run 30 Air Squats 20 KBS (53/44) 10 MU

August 27, 2018

“More isn’t better. BETTER is better.”     Clean Every 2min x 5 sets. Power clean + Front Squat + Clean Drop bar after the completion of the front squat, reset, and lift from ground. NOT touch n go. Start around 70-72% and build each set. MetCon AMRAP 12 30 DUs 20 jump switch lunges

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August 20, 2018

Be thankful for what you have and hungry for what you want.   Front Squat Every 2min x 5 sets: 3 front squats Build each set. Roughly 50% 55% 60% 65% 70% Clean and Jerk 3 reps every 3min x 3 sets) Drop Each rep from OH. Fast reset. 65% 70% 75% Metcon For Time

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August 17, 2018

Ask questions. Be endlessly curious about the things happening in your life. You’ll never be sad that you learned to much. Always be a student. Overhead Squat Build to tough set of 4 reps Snatch EMOM 5: 2 squat snatches Min 1 @ 65% Min 2 @ 68% Min 3 @ 70% Min 4 @

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August 15, 2018

“The grass is greener where you water it.” While the well-known statement is a bit cliche, it’s absolutely true. Often in life you look around then look at yourselves and you’re unhappy with what you see in the mirror, both figuratively and literally.¬†You may be envious of someone else’s achievement or success, angry at our

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August 13, 2018

Appreciate what you have in your life, where you are, and what you’ve accomplished. Setting goals and moving forward is important but, if you’re not happy with what you have or what you’ve done, what makes you think you’ll be happy with more? Reflect. Give gratitude. Continue the journey.   Back Squat Build to “tough”

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August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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