Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit Deadlift 3 RM
Conditioning
On the minute for 8 minutes:
50 yard Shuttle Run
2/1.5 pood KB Swings – 8 reps
Pull Ups – 5 reps
2014 11 13
7 HABITS OF HIGHLY EFFECTIVE MOVEMENT PREP
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×2 @ 75% of last set of 2 reps on Monday
Push Press 3, 3, 3, 3, 3
Conditioning
Complete 7 rounds for time:
Walking Lunges w/ 55/35 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 1-3 reps
2014 11 12
The See-Saw Walks is more then just an awkward warm up movement that you think I put you through for my own enjoyment. The See-Saw Walk has a multiple purposes. (1) It is a great way to build your kinesthetic awareness. Which, is the body’s ability to coordinate motion, and the body’s awareness of where it is in time and space. (2) The other purpose is serves is reinforcing the Athletic position. If you look at Tex’s position in both the See-Saw Walk and the Athletic position we can see that they are identical. His hips are pushed back and has relatively vertical shins. The See-Saw Walk is essentially a single leg version of the Athletic Position. (3) Through this reinforcement of the Athletic position it is teaching you to eccentrically load your Hamstrings and while stabilizing your hips. In doing this we teach you how to operate upon contact with a surface, effectively training you how to land. Think broad jump, box jump, athletic burpee, power clean, the list goes on. Next time we do See-Saw Walks just remember there is more to them then the awkwardness/difficulty of executing them.
Source
PLYOMETRIC TRAINING: PREPARATION
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 5, 5, 5, 5
*** You can drop the weight in-between reps. I don’t want your grip to be your limiting factor in your ability to create violent extension, while loading maximally.
Conditioning
Complete 5 rounds:
55/35 lbs Dumbbell Hang Power Cleans – 10 reps
Strict Pull Ups – 5 reps
Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.
2014 11 10
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 2, 2, 2, 2, 2
Close Grip Bench 5×3 @ 90% of 5 RM from Thursday
Conditioning
Complete as many rounds as possible in 10 minutes:
135/95 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
2014 11 09
2014 11 09
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit DL 5 RM
Conditioning
Find:
Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes:
True Push Ups – 10 reps
Supine Ring Pull Ups – 10 reps
2014 07 10
Test
T. RICE CONDITIONING TEST
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*Six (6) 50 yard shuttles
To Pass Conditioning Test:
*less than 200 lbs – 60 seconds and below
*200 lbs-250 lbs – 65 seconds and below
*greater than 250 lbs – 70 seconds and below
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×3 @ 75% of final set of 5 from last Thursday
Bench Press 5 RM
2014 07 09
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 5×3 @ 85% of 1 RM from last Tuesday
Conditioning
“Quarter Gone Bad”
5 rounds for total reps of:
135/95 pound Thrusters, 15 seconds
Rest 45 Seconds
Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
2014 07 07
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Push Press 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds:
45/25 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards
*Rest 3 minutes between rounds.
2014 07 06
2014 07 05