Jan 20 2014
Focus for Jan 20 2014 – Jan 25 2014 This week is January’s largest volume…be prepared for lots of reps and a little bit of DOM’s. Mobility, recovery and sleep should be high priority, if you need some help please ask. Workouts will include some hypertrophy training. Fitness Close grip bench press 12-10-8-8-8 TRX triceps extension 3 sets x 12 Flutter kicks 2 sets x 50 3 minute clock x 4 sets 3 sets of: 6 step ups 10 TRX Rows with time remaining AMRAP burpees Rest 60 seconds Performance Floor press 12-10-8-8-8 RIng dips 3 sets x 3-6 Strict K2E 2 sets x 6-10 3 minute clock x 4 sets 3 sets of: 3 strict pull ups 6 box jumps/step down with time remaining AMRAP burpees Rest 60 seconds Focus for Jan 20 2014 – Jan 25 2014 This week we continue to build volume. Recovery, sleep, mobility and…
Jan 18 2014
Fitness and Performance For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 1000 m row 30 KB swings 60 DU Rest 3 minutes 1500 m row 50 KB swings 100 DU Sport AMRAP 12 minutes 30 Burpees 30 thrusters @95/65 20 Burpees 20 thrusters @135/85 10 Burpees 10 thrusters @155/105 If you complete all reps start back at the beginning Rest 30 minutes to 2 hours then… Row 1500m 90% Rest 5 minutes Row 1500m 95% compare efforts from last week
Jan 17 2014
Fitness 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of rotational lunge sand bag clean 60 seconds of sand bag shoulder to shoulder press 60 seconds of burpees 60 seconds of rest Performance 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of power cleans 95/65 60 seconds of STOH 95/65 60 seconds of burpees 60 seconds of rest Use the same load for all movements Sport “Full Thacker warmup” 2-2-2-2-2 Snatch 10 minute AMRAP 30 DU 15 power snatch 75/55
Jan 16 2014
Fitness Level 1 tests: 2 sets Bench dips (feet elevated) x 10-15 Rest 60 seconds Max rep pull ups (banded okay) Rest 60 seconds with dowel: OHS hold x 20-30 seconds 3 sets: 1 minute of skip rope for max reps then… 3 minute AMRAP 10 wall balls 10 Russian swings Rest 1 minute between sets, score is # of rounds and total skips Performance Level 2 tests: 2 sets Ring dips x 3-6 Rest 60 seconds 3-5 pull up negatives (3 sec eccentric) Rest 60 seconds Unbroken DU x 30-50 3 sets: 1 minute of DU for max reps then… 3 minute AMRAP 10 wall balls 10 KB swings 24/16 Rest 1 minute between sets, score is # of rounds and total skips Sport Work up to today’s working weight For times: Row 1200 m 10 Back Squats 175/125 Rest 3 minutes Row 800 m 15 Back Squats 155/105…