Monday, 8.24.15

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RELOAD WEEK

WARM UP

3 x High Knee Lunge – 10 yards Spiderman Crawls w/ Elbow to Drop – 10 yards Spiderman Complex to Horizontal Rotation – 10 yards One Arm KB High Lunge to Lateral Flexion – 10 yards

AMATUER/COLLGIATE 

Complete 3 x Squat 60/65% of 1RM/3RM – 5 reps Quick Feet: Over Over Back Back – 15 seconds Squat 65%/70 of 1RM/3RM – 5 reps Lateral Plyo Skiers – 15 seconds Squat 70%/75 of 1RM/3RM – 5 reps Consecutive Box Jump – 3 boxes Rest 3minutes between sets.

TRUNK WORK

3 x Seated Med Ball Throws – 10 reps Standing Teapot RT – 10 reps Standing Teapot LT – 10 reps

2015 08 23

Thursday, 8.20.15

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TEST 1 – POWER ATHLETE UPPER MFT

Amateur 1. Find 3 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 87.5% of 3 RM Bench Press

Collegiate 1. Find 1 RM Bench Press 2. Rest 5-15 minutes 3. 1 x max reps @ 85% of 1 RM Bench Press

TEST 2 – HORIZONTAL STRENGTH

Amateur 1. Bent Over Rows - 1 x max reps with 87.5% of 3 RM Bench Press

Collegiate 1. Bent Over Rows - 1 x max reps with 85% of 1 RM Bench Press

TEST 3 - UPPER MUSCULAR ENDURANCE

1. Perform 100 reps of Deficit Push Ups as quickly as possible.

TEST 4 - LATT

5 x 30 seconds max effort sprint for calories (2 minutes rest) (if time allows)

2015 08 19

Tuesday, 8.18.15

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Test 1: Power, Strength

All Levels Power Clean 1RM

Test 2: Explosiveness/Speed

Timed 10yd Sled Push @2x BW

Test 3: Death By Ball Slam

Every 30 seconds perform: 2 Power Cleans @ 75% of 1RM 1 Ball Slam *** Every 30 second interval increase by 1 Ball Slam *** Continue on until you are unable to complete the give rep scheme *** Score will be total Reps

2015 08 17

Monday, 8.17.15

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TEST 1 – Jump Test

1RM Box Jump Consecutive Broad Jumps - 3

TEST 2 – POWER ATHLETE MFT

Amateur

1. Find a 3 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 87.5% of 3 RM Squat

Collegiate

1. Find a 1 RM Squat 2. Rest 15 minutes 3. 1 x max reps @ 85% of 3 RM Squat

TEST 3 – STRICT PULL UP

1. Warm up as needed 2. Perform one set of max reps of body weight Strict Pull Ups. For each rep to count you must come to full extension at the bottom of the movement and get a full head over the bar (not just your chin).

2015 08 16

Monday 8-17-15

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***Max out day is Wednesday this week!! No class Saturday due to the Whole Foods Bring-a-Friend Day at 9 and 11am!*** A. Snatch - hit one set every 1:45-2:00 for 25min (approximately 10-12 lifts). Work up to 80-85% of where you intend to end on Wednesday. In between sets, we will be drilling pulling from the hang with PVC pipes/empty bars.  B. Clean and jerk - same as part A C. 2 rounds - 10 jumping squats, 10 V-ups, 10 push-ups, 10 KB swings. Go through this at a conversational pace. Take note of any mobility issues you need to tend to before Wednesday!

2015 08 16

Friday, 8.14.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your Power Clean 1 RM. Increase weight each minute and work up to your heaviest complex. *Complete 10 rounds (10 minutes) of work.

Conditioning

Complete 6 rounds for time: 315/205 lb Deadlifts – 3 Reps Pull Ups – 15 Reps Double Unders – 30 Reps Rest 45 seconds

2015 08 13

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