Squat Often for a Beautiful Backside and Other Less Interesting Reasons

Strength in Conditioning for Tuesday, December 29, 2015

WARM UP
Coach’s Choice

STRENGTH
A1) Build to 1RM Back Squat
Rest 2 Minutes
A2) Max Unbroken Squats @80% of A1

SKILL
Review KB Snatch & Turkish Get-Up

CONDITIONING
20-15-10-5 (run small lap in between)
Turkish Get-Up x5 on each side
Single Arm Russian Swing/Arm
Goblet Squat

Arnold squat

“There is simply no other exercise (and certainly no machine) that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” - Mark Rippetoe

Athlete of the Month: Diane Weidert

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Congratulations to DIANE WEIDERT for becoming SICFIT Scottsdale’s Athlete of the Month! Below are some cool facts about this athlete. Awesome work Diane, you are a great part of this community!

Born: Chicago, Illinois
Lived: First 37 years in Illinois, now in Arizona
Family: Married to my husband of 20 years (Keith) and Michele is our 18 year-old daughter. Oh, and we have 2 gorgeous Jack Russell Terriers – pets are family too! I grew up in an Italian family with 3 siblings (2 brothers and a sister).
School: I went to an ALL GIRLS CATHOLIC COLLEGE! Clarke College in Dubuque, Iowa
Worst Job: Probably recruiting Engineers and Lawyers for a national recruiting firm.. Reviewing resumes and conducting phone interviews, and I was in an office of only men.
Best Job: My pet sitting business! Who doesn’t like to work with 4-legged friends?
What do you want to be when you grow up?  I don’t want to grow up! I want to be silly and goofy!
Greatest Weakness in Your Current Training: The rope, handstands, and burpees
Goals: To continue to lose weight and become more toned.
Greatest Accomplishment: Besides raising my daughter? Changing my diet and losing weight! Yes it is a lifestyle change!
What Is Your Why? I want to feel good, live a long healthy life, and continue to maintain the healthy eating that Sicfit has taught me.

 

How will you finish 2015?

 

Last week 2015 Montage

 

Today is the beginning of the last week of 2015, are you ready to finish STRONG? We are at SICFIT Scottsdale as you can see above our community has traveled the globe and is back home to finish this year right and get a head start on 2016. Don’t wait for the New Year to get started doing anything good! Get going now and be ahead of the curve…. Life will not wait for you so don’t wait for it. SHOW UP, DON’T QUIT. 


Strength In Conditioning

Skill/strength

A) Every Minute On Minute for 10 minutes

Power Clean + Push Press

B) EMOM x10

Thruster (from rack if possible, Sport athletes from the ground)

C) Every 2 MOM x10

10 back-rack step-back lunges

Conditioning

D) 21-15-9

Calorie row

Kettle Bell Swing  American

Sit ups

On the Twelfth Day of Christmas…

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On the twelfth day of Christmas, SICFIT Scottsdale gave to me… a 1-Mile Run!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips
100 Walking Lunges
20 Handstand Kick-Ups
Mile Run

On the Eleventh Day of Christmas…

Screen Shot 2015-12-11 at 11.17.41 AM

On the eleventh day of Christmas, SICFIT Scottsdale gave to me…20 Handstand Kick-Ups!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips
100 Walking Lunges
20 Handstand Kick-Ups

Strength in Conditioning for Thursday, December 24, 2015

WARM UP
Run 400m
Bear Complex with Barbell

STRENGTH
7′ EMOM of:
5 Hang Power Cleans

CONDITIONING
25′ AMRAP of:
Run 400m
10 Ball Slams
1 Rope Climb
Run Small Lap
20 KB Swings
20 Box Jumps

On the Tenth Day of Christmas…

Screen Shot 2015-12-11 at 11.17.36 AM

On the tenth day of Christmas, SICFIT Scottsdale gave to me…100 Walking Lunges!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips
100 Walking Lunges

Strength in Conditioning for Wednesday, December 23, 2015

WARM UP
Run 800m + Dynamic Track Movements

STRENGTH
A1) Deadlift x10-12) 8-10) 7-8) 5-6) 3-4)
A2) Broad Jump x5, 4, 3, 2, 1
A3) Sit ups x15
Rest as Needed

CONDITIONING
B) Run Big Lap
20 KB Swings
5 Burpees
Run Small Lap
15 KB Swings
10 Burpees
Run Big Lap
10 KB Swings
15 Burpees
Run Small Lap
5 KB Swings
20 Burpees

On the Ninth Day of Christmas…

Screen Shot 2015-12-11 at 11.17.30 AM

On the ninth day of Christmas, SICFIT Scottsdale gave to me… 75 Dips!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips

Strength in Conditioning for Tuesday, December 22, 2015

WARM UP
PVC Burgener Snatch
Barbell Work
Hip Mobility

STRENGTH
A) 5 Snatch Grip Push Press + 8-10 Back Squats
Rest as Needed
X4

CONDITIONING
B) Power Snatch x6
Rest :20
Wall ball x16
Rest :20
Box Up x16
Burpee x6
Rest :60
X5

On the Eighth Day of Christmas…

Screen Shot 2015-12-11 at 11.17.23 AM

On the eighth day of Christmas, SICFIT Scottsdale gave to me… 100 Double Unders!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)

Strength in Conditioning for Monday, December 21, 2015

WARM UP
Coach’s Choice

STRENGTH
A) Bench Press x10-12
Rest 2 Minutes
X3

B1) Bent Over Barbell Row x10-12
B2) Push Ups x10-12
Rest 2 Minutes
X3

CONDITIONING
C) For Time:
30 Ring Rows
30 Sit Ups
30 Supermans
20 Ring Rows
20 Sit Ups
20 Supermans
10 Ring Rows
10 Sit Ups
10 Supermans
30 Burpees

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