Ben Kelly of BK Athletics
Learn about Ben Kelly's incredible journey through life as a premiere athlete!
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3 Aug 2017 -
22 Jul 2017 Saturday 7/22
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PERFORMANCE:
Cardio Party To Come
FITNESS
''Bachelor Party'' Teams of 3 with one player working at once: 100 Cal Row 75 Burpees over Bar 50 Squat Cleans @95/65 or 115/75# or 135/95# 50 TTB/KTE 50 Squat Cleans 95/65 or 115/75# or 135/95# 75 Burpees over Bar 100 Cal Row
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20 Jul 2017 Thursday 7/20
FITNESS/PERFORMANCE
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A.10 MinAMRAP for MAX reps 1-2 Rope Climb 8 Strict HSPU or 16 Pushups or 12DB Strict Press @35/20# 50′ Walking Lunges WALK REST5 Min B.10 Min AMRAP for MAX Reps: 300 M Run 7 Heavy Russian Swings 7 Box Jumps 7 Burpees WALK REST 5 Miin
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28 Jun 2017 Humpday
Fitness
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A. Every 2 Min for 5 sets: Bike 12 Sec ALL Out + 12 Mins @ 75% Effort: 100m Row or Ski 10 No PushUp Burpee 50 Jump Rope Singles 10AirSquats 100m Run + C.3 Rounds For Time: 25 Swings @ 53-70/35-53# 25 Burpees + Midline: ' The Rock Tabata'' 20 Sec Hollow Hold 10 Sec Rest 20 Sec Arch Hold 10 Sec Rest x 8 sets # Take 10 sec rest between each rung of the ladder Performance:
A. EMOM x 8 min: 2 TnGSquat Clean+ 1Split Jerk - Build to a tough Complex- no misses Transition 2 min B. EMOM x 8 min : 1Power Snatch + 1 Hang Power Snatch + 20 Min AMRAP: 1Rope Climb 3HSPU 5 HangCleans @ 80% of A 200 Meter Run + .... -
21 Jun 2017 Power Clean /Burpee Lactic Endurance Repeats
A look at the Power Clean / Burpee tests pulled from the vault, that I did 12 months ago... Looking at the majority of cleans in both efforts my elbows were NOT getting through forming legit quality repetitions... What cannot be denied though is the intent here...its a 97% when looking at it. I remember prepping for it, like it was yesterday ... KNOWING it was gonna hurt, to think anything else is a lie.... the first one I paced , although I thought it was 100% when I was doing it.. What do you have to lose by going for it? What do you have to lose by NOT going for it? Have A Crack Today. 15-12-9 PC /Burp #1 (3.36) from BKAthletics on Vimeo . 15-12-9 PC /Burp #2 ( 3.28) ....
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16 Jun 2017 Saturday Team Session
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SATURDAY TEAM SESH
For Time: In teams of 2 complete the following for time: 400 Meter run 100 Deadlifts 185#/125# or 155/105# 400 Meter run 100 Hang Power Cleans 135#/95# or 115/75# 400 Meter run 100 Shoulder to Overhead 115#/75# or 95/65# 400 Meter rum Run together, one person works with the barbell at a time. + Midline: EMOM x 10 Min : ODD: FLR 45 sec even : 30 sec Toes through rings .... -
16 Jun 2017 Personal Training and CrossFit in Fairfield!
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