Tuesday 6.18.13
Tuesday, 18 June 2013 00:00Warm-up/Mobility:
Coaches Choice 10min
Strength:
1) Push-press 5x65%, 5x70%, 5x75%, 5x80%
Warm-up 3x3 first
2) Sumo Dead Lift High Pull, 8min to work up to a medium/heavy 3rep
Conditioning:
21-18-15-12-9-6-3
Sumo Dead Lift High Pull, 75#(55#)
Push Jerk, 75#(55#)
Notes:
Based on skill set, Push Press may be substituted for Push Jerk
Conditioning, Part 2 (If time and on your own):
1 Mile Run
Monday 6.17.13
Monday, 17 June 2013 00:00This will be week number 3 leading up to Max Week. Things will basically look the same (in regards to the movements), however the percentages will look like this: 65%, 70%, 75% and 80%.
Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business. I would highly recommend showing up early so you can work on any extra mobility.
Later this week we will post the schedule for Max Week so you can plan your week accordingly. If you are on a limited day membership we will be allowing you to attend as many classes during that week so you can establish maxes in most lifts.
Also we will be posting the 4th of July week schedule soon. Keep an eye out.
-Coach Orion
Warm-up/Mobility:
Coaches Choice 10min time limit
Strength:
1) 3 Cleans (full squat) + 1 Jerk (split) 1x65%, 1x70%, 1x75%, 1x80%
In other words 3 Cleans + 1 Jerk at 65%, 3+1 at 70% and on......
Warm-up with 3 sets of the complex first. Work within your skill set and the percentages, keep the weight manageable and form spot-less
2) Front Squat 4x65%, 4x70%, 4x75%, 4x80%
Minimal warm-up will be required due to the cleans, 1 to 2 sets at most.
25min time limit for parts 1 and 2.
Conditioning:
"Annie"
50-40-30-20-10
Double Under or Tuck Jump
Sit-up
Notes:
Single Under's will be allowed, rep sequence will be 150-140-130-120-110
Saturday 6.15.13
Friday, 14 June 2013 20:39Warm-Up:
Coaches Choice
Conditioning:
"Ball'n"
400m Run (both athletes, same time)
100 Wall Balls
400m Run
100 Slam Balls
400m Run
100 Partner Sit Up Tosses (12')
400m Run
*2 athletes per team
**Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run.
***Partner Sit Up Tosses will be performed with 12 ft (2 mats) between the partners. Goal is to have the ball travel the entire distance in the air and can't be dropped.
Friday 6.14.13
Friday, 14 June 2013 00:00Warm-up:
Coaches Choice, 10min time limit
Strength:
1a) Bench Press 5x3 @75%
1b) Dead Lift 5x3 @75%
Notes:
Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press.
Movements will be in a "super set", meaning bench press right into dead lift. Hence the 1a and 1b.
Ideally you should be hitting a set every 90-120sec.
Conditioning:
21-15-9
Push-press, 95#(65#)
Chin-up (Palms facing in)
Box Jump, 24"(20")
Depending on class size this may be done in heats or one group doing the conditioning first.
Thursday 6.13.13
Thursday, 13 June 2013 00:00
Warm-up (Row Drills):
Working in teams of 2
AMRAP 15min
20 Pulls, Arms Locked
20 Sit-ups
20 Pulls, Legs Locked
20 Hanging Knee Raises
This is not a race, take your time with the movements.
Strength (Skill):
Weight should be light for both movements 40%-50% range. Weight can be taken from the ground or mid-hang position.
1) 7x4 Split Snatch (2L/2R)
2) 7x4 Split Clean (2L/2R)
Conditioning:
4x500m Row
3min Rest between efforts
Work in teams of 2 if needed
Wednesday 6.12.13
Wednesday, 12 June 2013 00:00Warm-up/Mobility:
Coaches Choice 5min time limit
Strength:
1) 4x 3 Snatch (full squat) @75%
Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less
2) Back Squat 5x6@75%
Warm-up as needed (3 sets at most).
25min time limit for parts 1 and 2.
Conditioning:
Working in teams of 2
AMRAP 15min
E1: 10 Pull-up, any style
10 Kettle Bell Swings
E2: Triple Under, Double Under, Single Under or Reverse Single Under (rope goes backward)
If solo: reduce to 10min AMRAP then 5min jumping rope
Notes:
A round will be counted every time 10/10 is complete, then switch.
Tuesday 6.11.13
Tuesday, 11 June 2013 00:00Warm-up/Mobility:
Coaches Choice 10min
Strength:
1) Push-press 5x5 @75%
Warm-up 3x3 first
2) HSPU/Wall Climb practice
Conditioning:
"JT"
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Last done: 1.2.13
Notes:
Wall Climb shoulder tap modification for HSPU, chest must touch the deck every rep.
2 Mat limit for HSPU
x2 for Bench dip modification. Please give the right of way to athletes who are doing ring dips Rx'd.
