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
