Monday 042913

Skill & Technique 2 x 30:30
Pull Ups Max
Push Ups Max
Air Squats Max

Strength & Power
The Bear 5 x 7
Power Clean
Front Squat
Push Press
Back Squat
Push Press

MetCon Challenge Girl
Lynne 5 rounds Max reps
BW Bench Press
Pull Ups

Sunday 2013 NFL DRAFT

We are excited for our Velocity Supported athletes in this years NFL Draft. Here are the results through the first seven rounds. Very happy for our guys living out their dreams.


First Round
Kenny Vaccaro 1 15 Saints SS Texas
Cordarrelle Patterson 1 29 Vikings WR Tennessee
Travis Frederick 1 31 Cowboy Center Wisconsin
Second Round
Robert Woods 2 9(41) Bills WR USC
Third Round
TJ McDonald 3 9(71) Rams FS USC
Mike Glennon 3 11(73) Bucks QB NC State
Damontre Moore 3 19(81) Giants DE Texas A&M
Fourth Round
Alex Okafor 4 6(103) Cardinals DE Texas
Jelani Jenkins 4 7(104) Dolphins OLB) Florida
David Bakhtiari 4 12(109) Packers OT Colorado
Khaled Holmes 4 24(121) Colts C USC
Fifth Round
Montori Hughes 5 6(139) Colts DT Tenn - Martin
Jeff Locke 5 22(155) Vikings P UCLA
Brandon Jenkins 5 29(162) Redskins DE FSU
Ricky Wagner 5 35(168) Ravens OT Wisconsin
Seventh Round
Joe Kruger 7 6(212) Eagles DE Utah

Saturday 042713

Skill & Technique
EMOM 6 min
Push Ups 5 - 10
Split Sqt Jumps 5e

EMOM 6 min
KB Swing 10
Toes To Bar 5

Strength & Power
Deadlift 10/8/6/4/2
Bench Press

MetCon Challenge Girl
Murph
Run 2 Laps
Pull Up 25
Push Up 50
Air Squats 75
Run 2 Laps

Friday 042613

Skill & Technique
Wall Ball Test
Tire Jump 2 Test
Row Test

Strength & Power
Power Cleans 5 x 1
Double Unders 4 x Max
Back Squat 5 x 1
Box Jump 1 4 x 5
Dips 5 x 5
Pull Ups 4 x 5

MetCon Challenge AMRAP
KB Snatch Test 5 min

Thursday 042513

Skill & Technique
Sit Up Test
Burpee Test
KB BUP Test

Strength & Power
Sled Bounds 5 x 25yds
Free Sprint 15 yd 5 x 2
KB Rev Lunge 5 x 5e
BUP Walk 4 x 25yd
Press 5 x 1
DB Rows 4 x 5e

MetCon Challenge
Tabata
Tricep Extensions
GOAT work

Monday 042213

Skill & Technique
Murph Prep
Pull Ups 5
Push Ups Max
Air Squats 20

Strength & Power
Squat Clean 5 x 1
BOMB's 4 x 5
SL Bal Squats 5 x 5e
Rot MB Throws 4 x 5e
Bench Press 5 x 1
Pull Ups 4 x 5

MetCon Challenge For Time
Long Lap

Kettlebell Swing American versus Russian

I took a 2 day workshop with the Evil Russian Pavel Tsatsouline on Kettlebell training (basically 8 hours a day of swings and Turkish Get Ups) in 2009. The particular swing he teaches is aptly named the Russian swing and stops at eye level. The other popular swing is the American swing which travels up and over head. In our program we use both. They both have their strengths. Here is a great article summing up the differences and strengths and uses for each.

http://xbodyfitness.typepad.com/xtra/2009/08/ending-the-swing-controversy.html