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BBQ This weekend at the beach club! Fun,food and tetherball! And if you did not know it was Arnies birthday! Dmitry Klokov singing happy birthday brings joy to my heart Warm up 400m run 30 Shoulder Pass Throughs 30 Push Ups 30 Squats Skill Deadlift 10x3 @75% 1m Rest Conditioning... Continue reading
Posted Jul 30, 2013 at CenCal Strength
Don't forget about the BBQ this weekend it's going to be awesome. Today were going to mess around with some suspension rows they are challenging yet hugely beneficial tool. Try to focus on staying tight in the middle. Squeeze the shoulder blades together and squeeze yourself up towards the handles!... Continue reading
Posted Jul 29, 2013 at CenCal Strength
This weeks going to be awesome. Don't forget we have our CenCal strength family BBQ this weekend and I hope to see all of you there!! Ill have a sign up sheet on the board if you'd like to bring food/desert. It's going to be a blast. Ok where have... Continue reading
Posted Jul 28, 2013 at CenCal Strength
Warm up 10 push up 10 sit up 10 squats 3 rounds Strength 3x10 candlestick levers Conditioning 50 pull ups 50 Burpees 50 db push press 50 box jumps 50 push ups 50 sit ups 50 db snatch per arm Run to Davis rd Continue reading
Posted Jul 25, 2013 at CenCal Strength
Warm up High knees Butt kicks Lunges Side lunge Warm up barbell movements Conditioning 10 full snatches 60/35 50 box jumps 20 thrusters 60/35 40 see the lights 30 full cleans 60/35 30 split jumps per leg 40 burpee dead lifts 60/35 20 candle stick levers 50 back squats 60/35... Continue reading
Posted Jul 23, 2013 at CenCal Strength
Alright so we squatted and we did some jerking. Now lets lift some weight from the ground! Deadlifting is another exercise that develops the body for overall strength. Focus on pushing away from the ground with your legs rather than trying to lift with your back, that is a big... Continue reading
Posted Jul 23, 2013 at CenCal Strength
Don't forget about the CenCal family BBQ on aug 3 from 3-?? At the beach club on Benjamin holt. This will be potluck style and bring your own beverage 😉. There will be bounce houses for the kids, pool, water park/beach, playground etc. bring the whole family and come have... Continue reading
Posted Jul 22, 2013 at CenCal Strength
The basis of any strength program lies in a foundational full body movement, the back squat. This movement is still very foreign to the general populace and is missing to some degree in many programs, but it is the most powerful full body exercise anyone can do. Keep your torsos... Continue reading
Posted Jul 21, 2013 at CenCal Strength
Another week of fun so another friday. We did so much and once again we have noticed how hard you all have been working so we are bringing something back that we have not done in a while, Tabata! Little more body weight movements in a different package, It does... Continue reading
Posted Jul 18, 2013 at CenCal Strength
Warm up 400m run Oh band stretch 2 min 20 squats 20 lunges 20 push ups 20 Snatch from 1 20 snatch from 2 20 snatch from 3 Conditioning 30 burpees 10 snatches 40/20 30 lunges 10 snatches 40/20 30 bw squats 10 snatches 40/20 30 burpees 10 snatches 40/20 Continue reading
Posted Jul 16, 2013 at CenCal Strength
Warm up Strength Push jerk EMOTM 12 x 3 Conditioning 10 hang clean & jerk 70/50 20 box jump 8 rounds Continue reading
Posted Jul 15, 2013 at CenCal Strength
Warm up Hold squat 2 min 5 push ups 10 squats 15 sit ups 4 rounds Strength Box squat 80%x3x8 Conditioning 5 pull ups 10 push ups 15 squats AMRAP 20 min Continue reading
Posted Jul 14, 2013 at CenCal Strength
Good week so lets finish strong. Its great to see all of you getting stronger and improving in many different realms of fitness! So we are going to touch up a bit on gymnastics skills, namely the Handstand Pushup (HSPU). Dont be scared we can do it! Quick vid by... Continue reading
Posted Jul 11, 2013 at CenCal Strength
This week is shaping up just like I thought it would! Freaking awesome. Some of you guys are getting really fit and strong and it shows!! Some of you are missing way to many days, so get your butt back in here!! Conditioning 25 box jumps 50 push press 35kg/20kg... Continue reading
Posted Jul 10, 2013 at CenCal Strength
Well hello, it's Ken and now I am in control and writing workouts and little rants of this site. So it's good and bad, but mostly fun. Today we are focusing on the snatch once again hopefully cleaning up technique to receive in a full snatch. Some of the athletes... Continue reading
Posted Jul 9, 2013 at CenCal Strength
This week is going to be awesome. Last week was hot I know, but this week will be mild. We will have a sign up sheet on the white board for a couple of the competitions coming up, both fitness competitions and weightlifting competitions. Warm up Roll out low back... Continue reading
Posted Jul 7, 2013 at CenCal Strength
Back to regular schedule on Friday and Saturday!! Warm up 400m run Bulletproof shoulder complex Strength Pressing complex 80%x1x8 1 press 1 push press 1 push jerk Conditioning In teams of 5 1 min wall balls 1 min sdlhp 40/20 1 min box jump 1 min push press 40/20... Continue reading
Posted Jul 4, 2013 at CenCal Strength
Happy Fourth of July today's a team workout Holiday hours 5,6 8,9am Happy Birthday America established in 1776!!! In teams of 2 1- Clean 165 7- Deadlift 7- Burpee bar jump 6- wall balls 25 min AMRAP Partner A does his/her clean then partner B does his/her clean Partner A... Continue reading
Posted Jul 3, 2013 at CenCal Strength
Warm up Squat stretch 2 min Hip flexion 2 min 10 BW squats 10 push ups 3 rounds Strength Back squat 75% x 8x 5 Challenge yourself 5 sets of 8 reps should be mentally and physically challenging!! Between squat sets Hit 10 Y/T/L Conditioning 100 double unders 10-1 KB... Continue reading
Posted Jun 30, 2013 at CenCal Strength
Warm up Hip flexion stretch 2 min per side Oh band stretch 2 min per side 800m run Then 20 air squats 20 push ups 20 sit ups 2 rounds Strength Strict pull ups 6 x failure With Candlestick levers 6 x failure Conditioning 30 pull ups 30 lunges per... Continue reading
Posted Jun 26, 2013 at CenCal Strength
Strength Push press 70%x5x5 Conditioning EMOTM 17 min 10 KB Swing 5 Burpees Continue reading
Posted Jun 24, 2013 at CenCal Strength
Warm up Strength Back squat 85% 6x3 Conditioning Front squat x 10 Push up x 20 Doubld under x 30 AMRAP 15 min Continue reading
Posted Jun 23, 2013 at CenCal Strength
Warm up 400m run Then 10 air squats 10 burpees 4 rounds Strength build to a max in 20 min Deadlift x 1 Hang clean x 1 Conditioning EMOTM 15 min 4 P Cleans 60/40 10 push ups Note try to lower bars. Slamming bars is only cool if you... Continue reading
Posted Jun 20, 2013 at CenCal Strength
Do you want to master the snatch and clean and jerk and get really strong? Join our weightlifting club! We meet daily and you will be taught by certified usa weightlifting coaches. Ask a coach about details. Skill L sit 10 x max Hollow holds 10 x max Handstand holds... Continue reading
Posted Jun 19, 2013 at CenCal Strength
Warm up Strength Strict pull ups 5x failure Candlestick levers 5x failure Conditioning Tabata work Squats Push ups Burpees Then 50-40-30-20-10 Double unders Sit ups Did you know..... that our gym is a registered weightlifting club through USA Weightlifting? if you are interested in learning more about the competition lifts... Continue reading
Posted Jun 17, 2013 at CenCal Strength