Lax Powerin' Up at Strongman Yesterday

Lax and Girl's Open Might be Inside Today... Stay Tuned

Basketball and Baseball Getting After It! 9/14

Basketball 2:30 ` Baseball 3:30 Outside today!

Baseball Outside at 2:30 Today

Outside Today!

Let's Go LAX. 2:30 on the field. Get out early and help set up please. Girl's Open Workout @ 3:35 to follow.

Inside.

Watching the weather..Baseball 2:30

Basketball Starting next week
Baseball 2:30
Watch weather- check inside first. 

(Inside) Football 2:30 Lax230-Girl's Open @3:35

Here we go. Football @2:30 - Lax230. Girl's Open Weightroom @3:30. We will be inside today. Check here or SHS fit.com for weather info. 

Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)

Concussion Prevention - Neck Training for Combat Athletes

3 Exercises to Reduce the Risk of Concussion | ft. Chris Gorres | YFutbol

We're Back: Fall Start: September 5th

Hope all our SHS Athletes and Coaches had a fun summer - but I expect that you also all trained hard so you are ready to go on September 5th.

If not... apologize to your bodies now for the pain you are going to feel ;)

xoxo
Coach Cap

No Sunday Strongman Today... Stay Tuned for SHS Fall Lifting Schedules

All Done Folks. See you NEXT FALL!

Great work everyone. See you in the fall. Hope Exams were good.
I passed mine by flipping the 650 lb. Tire for 400 yards today for a new PR.
I hope you all make some summer workout goals and smash them and dont come back in the
fall and start from scratch!

--COACH CAP

COACH CAP'S BASIC SUMMER WORKOUT!

COACH CAP'S BASIC SUMMER WORKOUT!

Here is the BASIC Summer Workout. Please adjust according to needs, experience and equipment.

The Everyday Workout List can be done by Everyone!

SUMMER WORKOUT BASE: (Make Sure to Warm Up!)

EVERY DAY! 

50-100 Push Ups

15-60 Pull or Chin Ups

100 - Bike Crunches/V-Ups etc

100 Body Weight Squats 

50 Box Jumps

Jog 3 Miles 

Sprint 5x 100 Yard Dashes

Meditate 10 Minutes a day

POWERLIFTING: 5,3,1 Basic Routine (You may adjust accordingly!)

4-Day Splits: (day rest in between days at least)

(Main Lifts : Base percentages off of 90% of Max Effort):

 Week 1 5x5. Week 2 : 3x3. Week 3 : 5,4,3,2,1 (MAX). Week 4 : D-Load: 20, 15, 10, 15

Go up at least 5 Percent in Month 2 in Everything!

Day 1:

Main Lift: Deadlift:

Main Lift: Hang Clean 

Assists: 3x5-8: Rack Pulls/Krock Rows/Tire Flips/Bent Rows/Neck Work)

DAY 2:

Main Lift: Bench

Main Lift: Squat

Assist Lifts 3x5-8: Military Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/ Grip Work)

Day 3:

Main Lift: Rack Pulls

Main Lift: Power Clean/Shrugs

Assists: 3x5-8: Stiff Leg Deadlifts/Krock Rows/Tire Flips/Farmer's Walk or Yoke/Neck Work)

Day 4:

Main Lift: Military Press 

Main Lift: Front Squat/Weighted Lunges

Assist Lifts 3x5-8: Incline Bench Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/Grip Work)

Get in 4 Extra Assists per Workout if Possible! Keep it Fun!

--STRONGMAN!

--Single Arm Snatch: 3x10

--75 Burpies

--Dog Sled Leg Press

--Single Arm Barbell Press 3x8

--Turkish Get Up 3x 10 each hand

--Parcor Ankle Flexion Routine 

--Cable Lat Pull Downs 5x5 (HEAVY)/Cable Row: Super Set 5x10

--Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).

--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).

--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)/forearm to plank pushups 3x10
--Wrist Curls/Grip Work 3x20

 --(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset

--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each

--Bench Jump Turn-arounds/ 3x10 each side/push-up to squat 3x10.

--Weighted Hip Extension 3x10/Hamstring Curl Machine/Calf Raises 3x10 

--Cable Triceps Push-downs/Cable Biceps Curls Super Set 5x20 each

--EZ BAR Curls 3x8/Straight Bar Curl 3x8 Super Set

--CRAZY! Heavy Bag Slam 30.  (If you are not yelling and growling... you will be).

--Neck Work w Partner (Mandatory for Football!)

Have a GREAT SUMMER SHS! --Coach Cap

Last Week for Workouts: Get Your Reps In - Good Luck on EXAMS

 Monday 6/12: 2:30-3:30
Tuesday-Friday 6/13-6/16: 12:05-1:05

It has been a Great Second Year of Strength and Conditioning. Thank you to Coach Moriarty, Coach Buckett and all the Coaches and Athletes who came out and helped in the changing of the Strength Culture at SHS.

Have a great Summer.

I will see you next Fall.

-Coach Cap