Thursday, 8.13.15

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Future Power Athlete

Sprints

Complete the following sprints:

2 x 20 yd Sprints (rest 20 seconds between efforts)  Rest 30 seconds then…

4 x 30 yd Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 yd Flying Starts (rest 30 seconds between efforts) *For flying starts, take 10 yds to accelerate immediately into 10 yds at full speed.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM) Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

2015 08 12

Tuesday, 8.11.15

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Amateur

Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2

Conditioning

Complete the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes

*Alternate left and right side swings each 20 second interval. *Use between a 12 -20 lb sledgehammer. *The interval with the fewest number of reps completed for each exercise is your score.

2015 08 10

Monday 8-10-15

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Mobility: barbell shoulder roll, lax ball to back of shoulder A.  Jerk - 20min to work to heavy single, then 3x1@80% of today's HS B.  Every 2:00x8 rounds, 3 front squats @65% of 1RM + 3 box jumps  C. 3:00 of each of the following:
  • Max step ups (knee at 90 degrees on box)
  • Max stiff-legged DL with empty bar
  • Max plank hold
  • Max Russian twists (45/35)

2015 08 10

Monday, 8.10.15

By: 0

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1 Press 5×5

Conditioning

Complete 3-5 Rounds: 40 yd Shuttle Run (4x 10 yd) Power Clean – 3 Reps Front Squat – 5 Reps Dips – Max Reps Rest 45 seconds *For Power Clean and Front Squat, use body weight.

2015 08 10

Friday, 8.07.15

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Amateur

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

Collegiate

Hang Power Snatch 1, 1, 1, 1, 1

Conditioning

Complete as many rounds as possible in 11 minutes: 1.5 pood KB Power Snatch – 5 Reps Strict Chin Ups – 5 Reps Athletic Burpees – 5 Reps ***For single arm KB Power Snatch, use any arm.

2015 08 07

Saturday 8-8-15

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A.  High hang snatch from blocks - 2.2.2.2.2 B.  4 rounds: 5 duck walk steps fwd, 2 OHS, 5 duck walk steps backward, 2 OHS C.  6 rounds of the following snatch complex (add weight as the muscle snatches allow, stay connected to the bar for all 9 reps)
  • 3 snatch pulls
  • 3 muscle snatches
  • 3 snatches

2015 08 06

Thursday, 8.06.15

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   Amateur Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout) Collegiate  Every minute on the minute perform: Front Squat – 2 Reps Bench Press – 2 Reps *For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise or 20 minutes of work. Complete 6 rounds: True Push Ups – 15 Reps Sprint 1/2 Gasser Rest 45 seconds

2015 08 05

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