January 3, 2011
January 7, 2011

Tuesday night’s class was all about explosive power. Movements that involve explosive power tap into a broad range of the body’s physical processes. These movements are often intuitive and natural to the human physique, utilizing our strength and flexibility, as well as endurance and stamina if done repetitively; however, they also serve to strengthen our neurological capacity as they require plenty of coordination, balance, accuracy and agility.

Workout 1:

8 x 2 hang power clean, 4 seated box jumps (with 1 depth jump), & 6 plyo-push-ups, with roughly 2 min of rest in between sets.

Workout 2:

Team Med-Ball Sit-ups – in a team, each person performs 1 med-ball sit-up (with the ball touching the ground overhead) before passing it to the teammate across from them – directly or diagonally – completing the circuit as many times as possible in the given time.

Excellent work all around – the obsessive attention to form is paying off in spades, which is nicely complimented by some seriously awesome work ethic on your parts. Keep it up! Any general thoughts on the workout? – did you know you were tapping into that many physical and mental capacities Tuesday night? Can you see where they all come in? Also, post weights and box heights used, as well as plyo- vs clapping-push-ups.



  1. Sara says:

    Julia and I worked with 75lbs on the bar, a 24 inch box and did clapping push-ups. I definitely felt the fatigue setting in on the later rounds as my snatches seemed to get slower. The box jumps and clapping push-ups seemed to hold up pretty well.

    I am definitely feeling a bit sore in my shoulders (mostly right one) with all the pushups yesterday and Sunday.

    I would like to add that I would love a little of Julia’s explosive power. Care to spare any for a friend? 🙂

    The ab work with the medball was pretty fun. Towards the end the 12lb group did a free-for-all where we called out the name of the person we were throwing to.

  2. Tom Brose says:

    Good work everyone. That workout won’t gas you out like a nasty metcon, but it will definitely have an impact. How is everyone feeling afterwords?

  3. SaltyHat says:

    I don’t know about anyone else, but my CNS was a mess yesterday, which was a little unexpected. A fun workout tho. And Sebastian, the cat’s out of the bag, and, unsuprisingly, Choi was not the happiest of campers.

  4. SBV says:

    Yeah — I figured Choi would be pissed off about us snatching a few days before the Olympic meet. I was actually somewhat suprised that Tom had us snatch on Tuesday. Then again, I stopped questioning the Brosian philosophy many months ago. I prefer to sit back and let him program away; meanwhile, I continue to get bigger, stronger, and faster. It works!

    Bottom line: even if Choi is upset today, he’ll be giddy on Saturday watching all of us compete.