June 3 2014
Fitness 4 sets: BB shoulder press 10-12 DB one arm rows x 5-8 Plank hold x 45 sec Testing: 2 attempts @Max reps UB pull ups (band if needed) Rest as needed Max effort 1 K Row Rest as needed Max reps DU in 2 minutes Performance 15 minutes: Power Jerk technique work Increasing loads if position allows Testing: 2 attempts @Max reps UB pull ups (band if needed) Rest as needed Max effort 1 K Row Rest as needed Max reps KB Snatch in 2 minutes 16kg/12kg Sport 5 x 1 Jerk (rack) Testing: For time: 20 sets of 5 UB CTB pull ups (10 minute cap) Rest as needed For time: 12-9-6 KB swings 32/20 Burpees Rest 6 minutes For time: 12-9-6 KB swings 32/20 Burpees
June 2 2014
Notes for June programming: Testing week? These tests are an opportunity for self evaluation and measure the past 6 months of programming. We trust that most of you will have the opportunity to perform the testing. Testing is essential for the Rebel’s to continue developing in a balanced, individualized strength and conditioning program…if you miss and want to complete the test at a future date? Just let us know. …We thank you in advance for your participation and efforts. “Keep fit, and have fun!” Fitness and Performance 5-5-5-5-5 Front Squats 3 attempts @Max distance broad jump Max reps UB wall balls Recovery leg flush Run 800 m at a light intensity Sport 8 minutes: Build up to 1 RM power clean Rest 3 minutes 4 minute AMRAP: max reps power clean @85% of today’s # Max reps UB wall balls 20/14 Recovery leg flush Run 800 m at a…
May 31 2014
All levels Teams of 2, alternating full sets 4 rounds for time: 250 m row 10 alternating DB snatch 15 box jumps 50 m sandbag front rack carry
May 30 2014
Fitness 3 sets: DB walking lunges x 20 TRX/Ring rows x 5-8 (challenging angle) Band reverse fly’s x (W-T-Y) 6’s 4 rounds for reps: 30 seconds SU 30 seconds Rest 30 seconds Rope waves 30 seconds Rest 30 seconds KB swings 30 seconds Rest Performance 3 sets: DB waiter lunges x 20 (10 L – 10 R) Strict weighted pull up x 3 Band reverse fly’s x (W-T-Y) 6’s 4 rounds for reps: 30 seconds DU 30 seconds Rest 30 seconds Rope waves 30 seconds Rest 30 seconds KB swings 24/16 30 seconds Rest Sport Rest Day