Warm-up: inch worms, squat holds, hammy stretches
A. Hang clean and jerk - 4x3@75%
B. Back squat - 4x5@75%
C. 10 --> 1 of GHD sit-ups and stiff-legged DL
2015 09 02
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete: 500m Row Power Clean & Alternating Split Jerks – 8 Reps Towel Pull Ups – 12 Reps Power Clean & Alternating Split Jerks – 6 Reps Towel Pull Ups – 10 Reps Power Clean & Alternating Split Jerks – 4 Reps Towel Pull Ups – 8 Reps 500m Row
2015 08 31
Warm-up: handstand holds and shrugs
A. Jerk - 4x3@75%
B. Front squat - 4x5@75%
C. 3 rounds: 2:00 to row 20/15 calories, max DB push press with time remaining
2015 08 31
SPRINTS
Complete 4-7 sprints:
20 yd – 40 yd – 20 yd Shuttle
* Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. * Rest as needed between efforts. Stop after efforts drop below 95% of your fastest time.
AMATEUR
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
COLLEGIATE
Squat 5×5 (use 80% of 1 RM from 08-17-15) Press 1, 1, 1, 1, 1
2015 08 31
Warm-up: banded PVC pull backs, lat mobility, side bend stretch
A. Snatch 3x3@70%
B. OHS - 3x5@70%
C. Every 2:00 x 6 rounds:
- 4 snatch DL @100%
- 8 barbell roll outs
- 10 butterfly sit-ups
2015 08 29
RELOAD WEEK
WARM UP:
5 Inch Worms Hands Only 10yd Cocky Walks 10yd Spiderman Crawl + Hip Drop + Hamstring Stretch 10yd Leg Cradle + Drunk Step + Rotation
ISO-STABILITY:
10 Pillar to Plank Press Ups 10 Alternating Pillar w/ Hand Reach 10 Supine Scap Retraction
AMATUER/COLLGIATE:
Every 30 seconds for 15 minutes 1 Deadlift @ 60-65% 1RM
then...
5 Rounds 10 Renegade Rows 5 Manual Resistance Hamstrings + 3 Broad Jumps
2015 08 27
RELOAD WEEK
WARM UP:
2-3 x Banded Walk – 10 yards Banded Reverse Walks – 10 yards Banded Lateral Walks RT – 10 yards Banded Lateral Walks LT – 10 yards Charleston RT – 10 reps Charleston LT – 10 reps
ISO-STABILITY:
3 x Lunge Position Lateral Banded Rotations RT – 20 reps (10 RT/10 LT) Lunge Position Lateral Banded Rotations LT – 20 reps (10 RT/10 LT) Static Side Pillar Hold RT – 30 seconds Static Side Pillar Hold LT – 30 seconds Rest 60 seconds between sets.
AMATUER/COLLGIATE
Complete 3 x Bench @ 60/65% of 1RM/3RM – 5 reps Dynamic Push Ups – 10 reps Bench @ 65%/70 of 1RM/3RM – 5 reps Single Arm DB Press – 30 reps (15 RT/15 LT) Bench @ 70%/75 of 1RM/3RM – 5 reps Chest Elevated Push Up on Bar – 20 reps Rest 3 minutes between sets.
2015 08 26
Day 2, Week 1
Warm-up: 3x5 seated good mornings
A. Clean - 3x3@70% of 1RM
B. Back squat - 3x5@70% of 1RM
C1. Test 3 - Death by KB swing (American, 70/55#)
C2. Test 4 - 1 attempt at a max wall sit for time
2015 08 25
RELOAD WEEK
WARM UP:
10 Scap Pull Ups w/ 2 sec pause at the top 10yd Bounding Cocky Walks Clean Warm Up Series
ISO-STABILITY:
4 x Iron Man Holds - 30 seconds Superman Holds - 30 seconds Parallel Bar Dips - 5 reps Strict Pull Ups - 5 reps
AMATUER/COLLGIATE:
5 x 2 pood Russian KB Swings - 15 reps Reverse Ball Toss - 3 reps
then...
EMOM for 10 Minutes 3 Power Cleans @ 65-70% 1RM 10 Doulbe Unders
2015 08 24
Welcome back everyone! You all had a couple of extra days off of (hopefully) rest and recovery. Now it's time to get back to work! Today marks day 1 of week 1 of a USAW competition prep/max out cycle. This cycle is 12 weeks long with week 13 being competition/max out week. If you know that you are planning on competing in an upcoming competition, let me know ASAP! The timing of this cycle may need to be altered a bit to make it appropriate for you. A list of upcoming local or semi-local competitions can be found here. This list is by no means exhaustive, so if you find another competition you'd like to compete in, go for it!!
Warm-up: 1 wall walk every minute on the minute for 6 minutes. Hold at the top, pushing your head through for a slight stretch for 3 seconds.
A. Jerk - 3x3@70% of 1RM
B. Front squat - 3x5@70% of 1RM
C1. *Test 1* - 3 attempts for a max plank hold for time, hold yourself to a 1:1 work:rest
C2. *Test 2* - row 500m in as FEW pulls as possible. The ONLY thing you should concern yourself with is how MANY pulls it takes you to get there. Write this number down, we will be retesting in a few weeks!
2015 08 24