No Training Friday 4/29 with Cap. Everything Went Well Thanks for Asking

The Alien Babies are Fine. Be afraid, very afraid.

Half Day Today: Workouts Start at 12 - No Workouts Tomorrow (Thursday)

4 Killer Push up Variations You Must Try!

Amp up your daily push ups

Jaylen: First Student to Flip 850-900 lb Mystery Tire

From the Master... Explosive Leg Strength

http://louiesimmons.com/explosive-leg-strength/

by Louie Simmons

Lax BIG Win Over WESTHILL for CITY CHAMPS!

Train Hard Win Big! I am very proud of you guys.

Change of plans... I will be here for the 230-330 session Friday (Today)

Change of Plans... I will be here after school for the early session.

The New Yoke is Here! The New Yoke is Here!

Coach Sam Showing off the new Rogue Yoke/Squat & Bench Rack! Thank you Athletic Council! Awesome is an understatement!

Systema Koreahq - Relaxtion after strike to deal with multiple attackers

Great example of the effectiveness of being relaxed in sports (or Martial Arts) - leading to greater power output and situational response to multiple tasks.

705 Club Sled Pull Photos

 
 
 

405-705 Sled Pull

405-705 Sled Pulls With Jaylen, Jayden, Enrique, Nova, Coach Sam, & Coach Cap -- Let's GO! Next 1000 lb. Cleats... gonna need cleats.

Photo - Video Catch-Up: Football/Track & Tennis 4/2016

Photo Catch Up Tennis/Footbal & Track

Deadlifts, Landmines & Heavy Bag Mountain Climbing - Oh My

Today's Fun in the Yard 4/13

Fatbar Deadlift w Chains 5 x 5
Landmine RDLs/Row Super Set 5 x 10,7,5,3 - 20
Cement Bucket Farmer's Walk 3 x 50 Yards
Tire Flip 3x10 650 lb.
Heavy Bag Mountain Climb x 10 (5 Each Shoulder)
Fast Feet - Box Jumps
Push - Up Medley/ Curl w Chains Super Set
AB Medley

Boy's Basketball & Tennis Do the "Old Man River Up the Mountain" Workout

Old Man River Gonna Climb the Mountain... OUTSIDE

5 Simple Cues You Need to Know for a Bigger Deadlift by Adam Pine

For the entire article CLICK HERE<<<<

1. Make your arms long.

2. Be immovable.

3. Your torso and hips should act as a teeter-totter.

4. Melt your heels through the floor.

5. Crack a walnut between your butt cheeks (On Lockout).

For the entire article CLICK HERE<<<<

The Wisdom of Bruce (Truth Tuesday)

Truth Tuesday: Responsibility, Respect - Recognizing Mistakes - Facing Them- Fixing Them - and Moving On

Great workout yesterday, gentlemen. Watch the weather today.

Should be a go for Outside But check Weightroom first

Do you have a WORKOUT CREW?

Do you have a WORKOUT CREW?
You have friends, yes, but do you have a posse who pushes you to your limits in your training? Nothing helps you hit the weightroom on those blah days than your crew. When you want to sleep in they text you and drop guilt bombs on you until you get your lazy but up and motivated!
If you don't have a partner or whole crew... get one, start one, find one! Training is a life-long pursuit and everything is more worthwhile, fun and rewarding when shared.

I still remember my SHS high school lifting crew. It included three captains in three sports and the Athletic Director among others. We used to have to put on a stupid fishing hat when we lifted and we would try and make each other laugh and deadleg and smack each other to make the big lifts and ridiculed and pranked each other... We were nuts - we were monsters. And we had a blast. Most importantly, all of us still TRAIN HARD to this day.

Find a Training Crew.

-- Coach Cap

4 Steps to A Big Bench by Dan 'The Boss" Green

4 Steps to A Big Bench

It doesn't matter if you're a powerlifter, a bodybuilder, or just a regular gym guy. The admiration of a big bench is pretty universal. But at some point you realize it's not very cool that you only "have a friend" who benches a ton, or that you used to bench a lot in high school. When this happens, it's time to take responsibility for your bench and become a respectable member of society.

Unfortunately, wanting it doesn't make it happen. First of all, you need to learn how to bench right. This means embracing it as a full-body lift that draws strength from not only the chest, tris, and delts, but also the upper back, lower back, butt, and legs.

That may sound like a lot to learn, but in my experience, you can make it happen by following four straightforward steps when you set up. From there, it's just a matter of executing them every time and putting in lots of reps. That part is up to you.

...STEP 2 PINCH THE SHOULDER BLADES

DAN GREEN'S FAVORITE BENCH ASSISTANCE MOVEMENTS

Close-grip bench press
Paused wide-grip bench press
EZ-bar skullcrushers
Dips
Cable press-downs
Dumbbell bench, incline,overhead presses
Rows
Pull-ups
Pull-downs
Dumbbell laterals andflyes

There are many styles of bench pressing, but all good techniques start by pulling the shoulder blades together. Retracting the shoulder blades creates a very strong base for you to blast the weight from, and keeps it from wiggling around overhead. If the shoulders are retracted and held in place, all the tension created by the chest and arms during the press will transfer from the bench to the bar. This means power.

...STEP 4 GET YOUR LEGS IN ON THE ACTION

What your legs are doing during the bench is hugely important. If your legs are relaxed, you can't use them to help move the bar, which is crucial for moving monster weights.

For the Full Article CLick here<<< or go to bossbarbell.com

Dan Green and Dave Tate Talk Powerlifting Training - elitefts.com

For my more advanced guys...

Back to Regular Scheduled Workout Times (Coach Dillon PR 515 Deadlift!)

Great Workouts over break! For those of you who missed them you'd better have a good tan!
Back to Regular times. Check here and Twitter for Inside or Out.

Coach Dillon hit a new PR of 515 lb. Deadlift over break...What did you achieve?

Big Guns Friday! 9am Outside

Let's go!

Inside Today @ 10:30

10:30 Start on Thursday! Great Workout Today!

Nice workout! Where were you?! Tires and sleds and kung fu! Where were you?! Shout out to Jaden & Coach Rudy!

Bundle-Up Flipping Outside Today (Wed.)