June 2015
Thurs June 18, 2015
REMINDER that CASS location is CLOSED on THURSDAYS. All programming takes place at Garnet now. The schedule for Thursdays:
6am - Oly lifting
7am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
A. Work up to challenging weight with PERFECT Snatch form, for complex:
Snatch Deadlift + Snatch Pull + Snatch HIGH Pull
B. Work up to challenging weight for complex:
1 Snatch Balance + 2 OHS (2 sec pause at bottom of each rep)
C. Work up to challenging weight for complex:
High Hang Squat Snatch + Full Squat Snatch (Drop bar between reps)
***Remember all the form points practiced in part A when you do the FULL SNATCH from the ground
Wed June 17, 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. 6 Rounds for time:
5 Power Cleans (choose level to be unbroken TnG each round)
10 Pull-ups
15 Deadlifts (same bar as Power Cleans)
Rest 1 min exactly
L1 – 95/55, assisted pull-ups
L2 – 135/85, Kipping Pull-ups
L3 – 165/105, CTB Pull-ups
L4 – 205/125, Strict Pull-ups
C. One-Arm DB Rows (knee on bench) – 3 sets per arm, where EACH set is a double “rest/pause” set:
8-10 reps unbroken, then rest 10 sec, and complete AMRAP, then rest 10 sec more, and do another AMRAP
Then switch arms and repeat process. Once both arms are done, rest 2-3 min.
D.2 Rounds (rest 30 sec between each movement):
DB Pullovers x 15 reps (lat stretch at bottom)
Assisted Pull-ups x 12-15 reps
Ring Rows x 12-15 reps
Rest 2 min then repeat
E. SUPERSET two movements x 2 sets each:
One-Arm Hammer DB Curl x 10-12 reps
SUPERSET - One-Arm DB Concentration Curl x 12-15 reps
***Then switch arms and repeat process. Rest 2 min after both arms
Tues June 16, 2015
Tuesday – Conditioning:
A. AMRAP 3 min (rest 2 min) x 5 sets:
Run 200m
20 Russian KBS unbroken
30 Lateral Jumps over KB
Max Burpee Box Jumps in remaining time
Rest 10 min
B. Tabata, alternating movements each Tabata Interval
Goblet Squats
Double-unders
Example:
20 sec of squats (rest 10 sec)
20 sec of Double-unders (rest 10 sec)
Then back to Squats for next 20 sec period
Then back to DU for next 20 sec period
L1 – 26/18, single-unders, Burpee Step-ups
L2 – 35/26
L3 – 53/35
L4 – 70/53
Mon June 15, 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 3 ***Try to increase small increments from triple last week
C. 8 min to work to challenging weight for complex:
Hang muscle snatch + Hang power snatch + Hang squat snatch
L1 – HMU snatch + HPS + HPS + OHS
L2/L3/L4 – As written
D. Complete sequence of movements as prescribed for TOTAL REPS:
90 sec of Hang Power Snatch
Rest 1 min
90 sec of 10 yard (30 foot) shuttle runs (touch ground at each turnaround)
Rest 1 min
90 sec of Kipping HSPU
L1 – 65/35, Option for Wall climbs or Burpee Handstands (against wall)
L2 – 95/65, Wall climbs
L3 – 115/80, HSPU to ground for males, 1 abmat for females
L4 – 135/95, HSPU Deficit 3’’ for males, ground for females
C.SUPERSET two movements x 3 sets:
Lateral Raises x 12-15 reps
SUPERSET DB OH Press (on knees) x 6-10 reps
Rest 2 min
D. 2 Rounds:
Barbell Front Raises x 10-12 reps
Rest 30 sec
Barbell Upright Rows x max reps (same weight as Front Raise)
Rest 30 sec
Bent-over DB Reverse Lateral Raises x 15-20 reps
Rest 30 sec
E. 2 Rounds:
Hanging straight leg Raises (no kipping) x max reps
***If you can’t do at least 10 reps, than scale to hanging knee raises
Rest 30 sec
V-ups x max reps
***If you can’t do at least 15 reps, scale to Crunches with knees into chest at top
Rest 30 sec
Plank x 1 minute (add weight as needed so that 1 minute unbroken is difficult)
Rest 1 min