August 2015
Thurs Aug 20, 2015
Reminder on Thursday schedule:
(Make sure you take note of the change at 5pm this week)
530am - Oly lifting
630am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Running class (special addition this Thursday)
http://www.sandiegoathletics.com/content/running-speed-and-power-jonatha...
6pm - Oly lifting
7pm - Gymnastics
A. HSPU technique work – Focus on practicing and proficiency of kipping movement x 10 min:
Ok to use as many abmats as needed to allow for learning comprehension of the way hips engage and create momentum properly
(Adv athletes warm-up movement and then complete EMOM x 7 min of kipping HSPU – deficit optional)
B. TTB technique work – Focus on linking TTB with the fast efficient kipping motion x 10 min:
Start with KTE movement to work on linking kip motion, and then progress with knees coming up higher and higher.
(Adv athletes warm-up movement and then complete EMOM x 7 min of TTB)
C. EMOM x 15 min (alternating movements):
Wall-Balls x 10-12 reps
OH Hold (clean grip) x 20 sec heavy or 30 sec moderate weight
Reverse Burpees x 5 reps
A. Work to heaviest weight for complex:
Hang Snatch HIGH PULL + Hang Muscle Snatch + 2 reps Snatch Balance
B. Work to heaviest weight for complex:
Hang Power Snatch + Hang Squat Snatch + 2 reps OHS
C. EMOM x 15 min:
1 rep Hang Squat Snatch
(Start light, and increase weight by small increment each time rep is technically perfect)
Wed Aug 19, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 4 min:
Bar Muscle-ups
OR
Kipping Pull-ups
OR
Assisted/Jumping Pull-ups
Rest 4 min
D. AMRAP 6 min:
Strict Pull-ups / Ring Rows (see levels)
(If you did BMU in part C, do strict PU, and if you did Pullups in part C, do ring rows)
Sit-ups (see levels)
L1 – 6 Ring Rows + 10 Abmat sit-ups
L2 – 6 Ring Rows (feet elevated) + 10 V-ups
L3 – 6 strict chin-over bar + 10 Weighted Sit-ups (35/18# KB)
L4 – 6 strict CTB + 10 GHD
C. SUPERSET two movements x 3 sets each:
Chest-Supported DB Rows x 8-10 reps (heavy)
SUPERSET with “Barbell lat Raise” x 10-15 reps
https://www.youtube.com/watch?v=MAwYuSUqRuk
Rest 2 min
D. 2 Rounds:
Reverse Flies (on same bench as chest-supported rows) x 15-20 reps
Rest 30 seconds
Assisted Pull-ups x 10-15 reps
Rest 30 seconds
E. DB Hammer Curls – 5 reps every 30 second x 5 minutes
***Choose weight you could do for 15 reps if doing one set
Tues Aug 18, 2015
A. Shuttle Runs - 30 feet "there and back" = 2 reps
***Touch ground both hands on either side of 30 ft line
6 reps ALL-OUT EMOM x 6 min
Rest until 10:00
B. AMRAP 3 min (rest 2 min) x 3 sets:
15 Front Squats
50 Double-unders
Max Burpee Box Jumps in remaining time (24/20)
Rest until 30:00 mark
C. AMRAP 3 min (rest 2 min) x 3 sets:
Run 200m / Row 250m / Assault .4 mile
16 Alternating Back-Rack Lunges (same barbell as front squats)
Max KBS in remaining time
L1 – 45/33, 26/18 KB, Single-unders, Burpee step-ups
L2 – 75/55, 35/26 KB
L3 – 95/65, 53/35 KB
L4 – 110/75, 70/53 KB
Mon Aug 17, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Keeping rep scheme at “doubles” – try to increase load from last week
C. AMRAP 17 min:
Isabel – 30 Power Snatches
Rest 2 min exactly
Grace – 30 Power Clean to overhead
Rest 4 min exactly
Max Muscle-ups in remaining time
L1 – 65/35 lbs, Max Burpee JUMPING pull-ups in remaining time
L2 – 85/55 lbs, Max Burpee Pull-ups in remaining time
L3 – 110/80 lbs
L4 – 135/95 lbs
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. SUPERSET two movements x 2 sets:
DB Front Raises (both arms same time) x 10-12 reps
SUPERSET with Wide-Grip Strict Press (light/moderate) x 10-12 reps
Rest 2 min
D. Lateral Raises – Reps 20-15-12-10-8 (increasing weight)
E. AMRAP 7 min:
5 Reverse Burpees
10 TTB or Hanging Oblique knee-ups
15 Abmat sit-ups
Sat Aug 15, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. Tabata Everything – Complete Tabata (8 sets 20 sec on, 10 sec off) for each movement
1. HSPU
Rest 2 min
2. Jumping pull-ups
Rest 2 min
3. Push-ups
Rest 2 min
4. Box Jumps
L1 – Wall climbs Hand-elevated pushups, Step-ups OK
L2 – HSPU anyhow to abmat(s), H.R. Push-ups, 24/20’’ BJ
L3 – Kipping HSPU, Explosive/dynamic pushups, 24/20’’ BJ
L4 – Strict HSPU, clap pushups, 30/24’’ BJ
Fri Aug 14, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. AMRAP 3 min (rest 2 min) x 4 sets:
12 Thrusters
12 KBS
12 Wall-Balls
12 KBS
L1 – 65/35, 26/18#, 14/10# WB
L2 – 85/55, 35/26#, 20/14# WB 9 ft
L3 – 110/75, 53/35#, 20/14# WB 10 ft
L4 – 135/95, 70/53, 30/20# WB
C. RDL – Reps 15-12-12-12
***15 reps is warm-up, and then 3 working sets of 12 with same weight
D. Jump Squats (bar on back) – EMOM x 7 min – 5 reps @ 25-30% max back squat
***Explode up as powerfully as possible on each rep
E. 200m Farmers Walk
And then, complete 4 rounds of:
10 single leg calf raises right foot with deficit
10 single leg calf raises left foot with deficit
***Add weight to calf raises if desired by holding KB or DB in hand of working leg
Thurs Aug 13, 2015
A. Rope climb – technique work on footing and technique etc… Then complete a few reps
B. HSPU technique work – Focus on practicing and proficiency of kipping movement. Ok to use as many abmats as needed to allow for learning comprehension of the way hips engage and create momentum
(Advanced athletes complete EMOM x 8 min of kipping HSPU)
C. 3 Rounds:
20 Hollow Rocks
15 Single-unders with one leg, then switch and do 15 reps with opposite leg
10 Hip Extensions (add weight as desired with perfect form)
5 Wall-Climbs (focus on perfect hollow position at top and not on speed)
100m Farmers Carry (halfway down alley and back)
D. Time Permitting – Sprint “For Time” – Choose one of below:
500m Row
OR
400m Run
OR
.7 mile Assault Bike
A. Tall Jerks (start on toes, full extension, and move under bar into split)...
sets of 3 working up to moderate weight
B. Complex - Work to challenging weight:
2 Front Squats + 2 Jerk Dips + 2 Split Jerks
C. Complex- Work to max weight:
1 Jerk Dip + 1 Split Jerk
D. Time permitting, complete:
50m Bottom up KB Walk RIGHT arm
50m Bottom up KB Walk LEFT arm
60 sec weighted plank
50 Russian Med-Ball Twists
Wed Aug 12, 2015
Upper Push:
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
C. Hero Workout “JT” – Reps 21-15-9 (14 min cap):
HSPU
Ring Dips
Push-ups
L1 – Box HSPU or DB strict Press, Dips on Box/Bench, Hands-elevated Push-ups
L2 – HSPU to 1 abmat (men) and 2 abmats (women), Dip reps 7-5-3
L3 and L4 – As written
D. Accumulate 2 minutes of plank on elbows (add weight as desired)
C. SUPERSET two movements x 3 sets:
6-10 reps Incline DB Flyes (heavy)
SUPERSET – Incline Barbell Bench Press x 8+ reps
Rest 2 min
D. 3 sets of MAX REPS Push-ups
***If you can do over 8 reps, add difficulty by elevating feet,
using parallettes, or adding weight to back
E. SUPERSET two movements x 2 sets:
Incline DB Tricep Extensions x 10-12 reps
SUPERSET each set with max unbroken Bench Dips
(perform bench dips on a box, b/c benches are being used for the Inc Tri Ext)
Rest 2 min
Tues Aug 11, 2015
Upper Body pull:
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
C.Bent-Over Barbell Rows – Work up to 8 RM in 3-4 sets
D.AMRAP 7 min:
50 Box Jumps (24/20’’)
50 Deadlifts
Max reps Pull-ups
L1 – 85/55, Step-ups, Jumping/Assisted Pull-ups
L2 – 125/80, Kipping PU
L3 – 165/105, Kipping PU
L4 – 205/125, CTB Pull-ups
C. SUPERSET two movements x 3 sets:
https://www.youtube.com/watch?v=zxNLZ54Trt0
8-12 reps Incline Bench Chest-Supported DB Rows (heavy)
SUPERSET – Assisted Pull-ups x 10-15 reps
Rest 2 min
D.2 Rounds:
Pullovers (Bands or DB) x 15-25 reps
Rest 30 sec
Ring Rows x 10-15 reps
Rest 30 sec
E. DB Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)
Mon Aug 10, 2015
Conditioning:
A. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 Thrusters
8 TTB / KTE
Rest 4 min
B. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 DB Snatch (4 per arm, anyhow)
8 Burpees
Rest 4 min
C. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 Hang power clean and press
8 Front Rack Lunges
(Same barbell weight as thrusters)
***Note DB Snatch weights are athlete choice (no levels)
***When choosing weights for barbell and TTB/KTE movements, the goal is to be able to go UNBROKEN on all sets of each movement
L1 – 45/33, Knees above waist
L2 – 75/55, Knees to elbows
L3 – 95/65, TTB
L4 – 110/75, TTB