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Change Your Life

Foodie Friday

CarnitasTifferz is taking a summer hiatus so you are stuck with me. As you’re already aware, I have none of her wit, but we’ll all have to make do in the meantime. Excuse the poor photo, but to the far left is one of my favorite things to eat. If I had a meat dish to live on for the rest of my life it would be these carnitas. I have made this recipe so many times, I have memorized it; I also always make a double batch. There’s no such thing as too much carnitas. Now, be very aware that this dish takes time, a good bit of time. But let me tell you, it is well, well worth it. If I have time and I’m warming up leftovers, I like to pan fry it a little to get some extra crispiness. What the heck do you do with a pork butt / pork shoulder? Carnitas, you make these carnitas.

A. Segmented Snatch Grip DL  3 reps every 90sec/ 2:00 rest

B. Tall Snatch 3-4 reps x 6-8 sets; rest as needed

C. Weighted Dips @3011; 3,3,3 / 2:00 rest

12min MAP@ 85%

5 Power Cleans  (Moderate Weight)

12 Wall Ball Shots, 20/14#

200m Run

+

12min AMRAP @ 85%

100m Sled Push (HEAVY GRINDER)

1 Leg Less Rope Climb

40 DU

Oly Thursday

Warm-Up

Run 400m

Clean Pull + Tall Squat Clean + Hang Squat Clean w/empty barbell: 3 sets of 3 reps (focus on speed and efficiency pulling under barbell – no knee bend in tall clean)

Jerk Balance w/empty barbell: 3 sets of 3 reps

Mobility: Shoulders and Hips 5-10 min – PICK A FEW

Banded stretches (hamstrings, pirifomis, adductors longus/magnus, hip flexors, wrist)

Lacrosse ball soft tissue release (sub-scap, traps, rotator cuff)

Foam rolling (lats, sacrum/low back, IT band, gastoc-soleus/calf

Training

A. Front Squat 10,8,6,6,6,4 @ 60,65,70,75,80,85%

B. Clean High Pull + 2 Hang Cleans + 3 Jerks x 3 sets. Start at 70% and build in weight

C. Behind the Neck Split Jerk, 5×3 sets @ 60-65% 1 RM – work on technique

D1. Bulgarian Split Squat; x 6-8 each leg (heavier than last week) – rest 60 sec

D2. BB Front Rack Box Step Ups; × 10 each Leg – rest 60 sec x 3 sets – use 20/24″ box

Adam Palm Memorial Fundraiser

Adam PalmAdam Palm suddenly passed away July 7, 2014 after a tragic accident at Kekionga Shores in Fort Wayne. Adam was doing what he loved, spending time with his children, when he passed and he leaves behind three beautiful girls, and wonderful family and friends that will forever miss him.

Adam was a loving, caring father and his children, Brooklyn (11), Boston (7), & Marcella (4), were the joy of his life.

Help us contribute to Adam’s memorial fund. Bring your friends and family for a fundraiser workout at 9:00am on Saturday, July 26th, to help support his family. Any and all donations accepted. The workout will be adapted for all fitness levels. Please join us!

For more information: http://www.youcaring.com/memorial-fundraiser/adam-palm-memorial-fund/200703

Thursday – Rest Day or Make Up Day

Wednesday

A. Front Squat Wave @3010; 6,4,2,6,4,2 /2:00 rest – second wave heavier

B. Power Clean x 1 + Split Jerk x 2 ; x 5; build each set / 2:00

C. Pendley Barbell Row @20X1; 6-8 x 4 / 90sec rest

D. Close Grip Bench Press @3011; 3-4 x 4/ 90sec rest

+

500m Row x 10 @ 85% / 90sec rest walk

Note: record times per round and pace on rower

Jill – Private Training Client

photo(1)This is Jill. She has been training with me one-on-one since May. This girl has been through a lot. At 17 she was diagnosed with Leukemia. She spent a lot of time in treatment, including a number of months bed-ridden. Thankfully she is cancer-free, but her illness took quite a toll on her. Jill was the most immobile and tight individual I’d ever seen. One result of her illness was some serious slouching in her thoracic spine, known as kyphosis. Even trying to stand up straight was something she could not do. In the beginning, she also could not squat…at all. She was unable to manage simultaneous hip and knee flexion. When Jill tried to squat, she would only bend at her hips, but her knees would stay locked out. We began with a rounded back, no knee flexion, and a 20” box. She is now squatting to a 14” box with a neutral spine and the right combination of hip and knee flexion. She has made huge strides in a short amount of time.

We believe that assessment is absolutely necessary, followed by the right training program. It’s not just about training harder, but training smarter. Jill’s not trying to be some high-level athlete. She and her mom, Kay, are devoted to her living a higher quality life. I’m grateful to be a part of that. There’s nothing as satisfying as seeing a client’s progress based on the right training program, their commitment, and a lot of old-fashioned, hard work.

If you have orthopedic concerns or special needs that have discouraged you from reaching your goals, we’d love to help! Please contact us today to start your fitness journey.

A. Segmented Snatch Grip Dead-Lift @40X2; 2 reps every 90sec x 6

B. Tall Snatch x 1  + Drop Snatch x 2 + OHS x 3;  build small through 6 sets

C. Behind the Neck Snatch Grip Push Press @1212; 3-4 x 5 / 90sec rest

+

6 sets @ 90%

30sec DB Ground to Overhead, 50/35#

30sec Burpee Box Jumps, 24/20″

30sec Airdyne Max Calories

rest 3:00

Note: record reps for each exercise per round

Oly Tuesday

Tuesday

Warm-Up

Grab and empty barbell and perform the following – one time through:

Barbell Shrug x 5

High Pull x 5

Muscle Snatch x 5

Snatch Balance x 5

Overhead Squat x 5

Sotts Press x 5

Tall Snatch x 5

Mobility: Shoulders and Hips 5-10 min – PICK A FEW

Banded stretches (hamstrings, pirifomis, adductors longus/magnus, hip flexors)

Lacrosse ball soft tissue release (sub-scap, traps, rotator cuff)

Foam rolling (lats, sacrum/low back, IT band, gastoc-soleus/calf)

Training

A. Back Squat; 10,8,6,6,6,4 @ 60,65,70,75,80,85%

B. Snatch High Pull + Tall Snatch 5×3

C. Snatch from blocks (bar above knee) 4×3 @ 60, 65,75, 80% 1 RM

D1. Dumbell Row 3×10-15; rest 60 sec

D2. GHD Sit Ups 3×12; rest 60 sec x 3 sets

Summer Fun

GolfswimWe had a wonderful time at Paiges Crossing! Lots of laughs and good times! Special thanks to Todd & Heather Reid who graciously opened his home to us for some much needed relaxation and swimming in the lake!

Congrats to those who completed last week’s Gong Challenge:

Sarah C., Leann, Tiffany W., Holly, Dan, Chris (x2), Nidhi, Amanda, and Christy

This week’s challenge is 10 min. of a plank hold!!!

A1. Back Squat Wave @3010; 6,4,2,6,4,2 /2:00 rest – second wave should be heavier

A2. Weighted Pull Ups 2,2,2,2,2 / 2:00 rest

+

12min AMRAP@85%

15 Wall Ball Shots, 20/14#

7 Strict Pull ups

15 cal AD

Rest 4:00

12min AMRAP@ 85%

10 Front Rack Barbell Walking Lunges (Moderate Load)

15 HR Push Ups

30 DU’s

Saturday

Saturday

For time:

500m Row for time

Rest 2:00

20 Burpees

20 Power Clean + Jerk 135/95#

20 T2B

Rest 2:00

500m Row for time

Note: Record times per round and time for rows