new moves!

To: teeny-wahine

Subject: Re: weight...

From: urbankstrengthteam

Date: Mon, 28 Apr 2014 14:29:59 -0400

I've added few bouts of strongman style conditioning to your training. Let me know if everything will work out for you (i.e . equipment and facilities being available) or if you need any instruction on the events and please video all events, there are a lot of strongman tips that can make these movements more effective and efficient

We're going to hit your metabolism fast and hard, and get you to burn while maintaining and building muscle. Don't be discouraged if your weight doesn't drop instantly, the body can sometimes have a well set homeostasis, especially if you've been around the same weight for a long time. In some occasions it can take 2-3 weeks to see physical results from dietary changes.

From: meg holliday

To: urbankstrengthteam

Sent: Mon, Apr 28, 2014 2:09 pm

Subject: RE: weight... 

1. prowler, yes

2. sled, no

3. sandbags (or an object you can carry that weighs between 50-125lbs), yes, with 20# inserts, max 80#

4. astroturf or cleared carpeted area at least 50ft long, no, gym floor only, horse stall mat flooring

5. a very flat parking lot or street at least 150 feet long, yes

6. a large tire least 200#, yes

7. kettle bells 15kg+, yes, weights through 2pood 

-----Original Message-----

To: teeny-wahine

Subject: Re: weight...

From: urbankstrengthteam

Date: Mon, 28 Apr 2014 14:01:47 -0400 

We'll add a few bouts of HIIT into your training. Do you have any of the following equipment available to you:

1. prowler,


2. sled,


3. sandbags (or an object you can carry that weighs between 50-125lbs),


4. astroturf or cleared carpeted area at least 50ft long,


5. a very flat parking lot or street at least 150 feet long,


6. a large tire least 200#,

7. kettle bells 15kg+

Week 13
Bench Press	4x6	100-110	paused	Press against bands	4x2	bar-85	paused
Back Squat	1x10	bar		Deadlift	1x3	135
	2x4	100-110			1x3	155
	1x4	120-130			1x1	175-200
	1x4	140-150			1x1	200-230
	6x4	170-180			4x1	245-265
Press against bands	4x2	bar-85	paused		1x Max reps	200
Car pushes	4x200ft			Sandbag carry	4x200ft
Week 14
Bench Press	4x3	105-115		Deadlift	5x5	195-215
Reverse Band Press	4x2	120-145		Sumo Deadlift	5x10	95-135
Back Squats	3x3	95		One arm DB Strict Press	3x5	25-35
	2x3	115		Medley x 4 (90 second max time limt each round)	Barbell Clean and Press	95#x2
	2x3	135		3 minute rest between each set	One Arm DB Push Press Clean once/arm	35#x2 each arm
	1x3	155			KB Thrusters	22kg x15
	6x2	170-180			KB Snatch	10kg+ x5 ea
	1x Max reps	155
BentOver Rows	3x12
Sprints	6x100m	light dynamic stretch and warm up first
Week 15
Bench Press	3x1	125-130		Floor press	4x2	95-105
Reverse Band Bench	4x1	135-165		Deadlift	5x3	215-235
Back Squat	2x3	115		Stiff legged deadlift	5x5	135-165
	2x2	135		Medley x4 no time limit	3 minute rest between each set
	3x2	180-190		prowler push	150# 100ft
Tire flip	5x5			Sandbag carry	80# max distance
Car pushes	4x200ft
Week 16
Bench Press	6x2	100-105	paused	Press Against Bands	4x2	bar-95
Pin Press	4x2	115-135		Deadlift	3x2	245-265
Back Squat	1x8	90		Sumo Deadlift	3x10	135
	2x4	110
	2x2	130
	2x2	150
	1x2	170
	4x1	190-205
Week 17
Bench Press	3x1	120-125	paused
Reverse Band Bench	3x1	145-175
Back Squat	1x8	90
	2x4	115
	2x2	135
	4x2	165-170
Squat against bands	3x5	bar-95
	6x2	95-135