July 9 2014
July is focused on developing a strong strict pull up. Today is Pull up workout #1. To start this program find the assistance or loading that will allow you to perform 3-5 strict pull up with perfect form. Fitness 4 sets: Contralateral DB RDL x 6 each side Rest 60 seconds Split stance DB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 25 sit ups 400 m row 25 sit ups 250 m run 50 wall balls Performance 4 sets: RDL x 3-6 Rest 60 seconds Split stance BB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 15 T2B 400 m row 15 T2B 250 m run 50 wall balls Pull up workout #1 Set 1) 3 reps Set 2) 3 reps Set 3) 2 reps…
July 8 2014
Fitness and Performance x 5 sets 10 Burpees 15 KB swings 250 m run Rest 2-3 minutes between sets Sport 7 sets of complex 1 heavy OHS + 2 Max height Box jump Rest 2 minutes 10 minute AMRAP 5 DB snatch R 5 Waiter lunges R 3 Burpee + Bar MU 5 DB snatch L 5 waiter lunges L
July 7 2014
Fitness For completion: 10-9-8-7-6-5-4-3-2-1 push ups 5-10-15-20-25-30-35-40-45-50 calorie row Intensity at a level that will allow all push ups to be performed strict: shoulders & hips rise simultaneously Performance 10 minutes: Kipping and DU practice Shoulder and thoracic mobility/stability 3 minute AMRAP x 4 10 DU + 2 pull ups 20 DU + 4 pull ups 30 DU + 6 pull ups etc… Rest 1 minute between sets Continue where you left off Sport 5 sets of complex: Front Squat + Jerk @80% 5 sets of complex: Snatch high pull + hang snatch @80% 2-2-2-2-2 Power clean (heavy) optional: “Super Squats” 20 rep back squat @60%
Rebel Summer Challenge
Workout 1: “Burpee relay” For time: 50 crossover skip rope 250 m row 30 burpees 40 backwards skip rope 250 m row 20 burpees 30 DU 250 m row 10 burpees Rowing and skipping is performed at the same time, burpees must be performed as alternating. Workout 2: “Skills and power” Each athlete must pick 2 options -3 attempts @kneeling med ball throw -1 attempt @max shuttle runs in 60 seconds -3 attempts @max watts on rower -3 attempts @max distance broad jump Workout 3: “Obstacle course” For time: 1 length tire flips (together) alternating shuttle sand bag carry filling the wheel barrow 1 lap wheel barrow sprint (together) 1 length tire flips (together) alternating shuttle sand bag carry to finish