Fri July 3, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout "Whitten"
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES)
5 Rounds (45 min time-cap):
22 KBS
22 Box Jumps
Run 400m
22 Burpees
22 Wall-Balls
L1 – 26/18 KBS, BJ or step-ups at desired height, 11 Burpees, 14/10# WB
L2 – 35/26 KBS, 24/20’’ (step ups ok), 20/14# WB to 9/8 ft
L3 and L4 – 53/35 KBS, 24/20’’ BJ, 20/14# WB to 10/9
Thurs July 2, 2015
Reminder on Thursday schedule:
530am - Oly lifting
630am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
Partner Workout (40 min time-cap)
One partner works while the other partner rests for all movements:
100 Dumbbell Hang Squat Cleans (alternate reps as desired) – light/moderate weight
Run 1600m (alternating 200m each)
100 Push-ups (alternate reps as desired)
200 Double-unders (alternate reps as desired)
Row 140 calories OR Assault Bike 60 calories (alternate as desired to accumulate total cals)
A. Halting snatch deadlift + Halting snatch pull - 5 sets of increasing weight
***Note that the "halting" means to pause below knee to assess positioning on both reps
B. Muscle Snatch - 5 sets of 3 reps (increasing weight)
C. Power Snatch - 5 sets of 2 reps (increasing weight)
D. Warm-up catch position of Squat Snatch with light form work on Snatch Balance
E. Squat Snatch - 5 sets of 1 rep (increasing weight)
Wed July 1, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES)
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
C. 8 min to work up to heavy 2 reps Power Snatch TnG
L1 - Hang power snatch x 2 reps
L2/L3/L4 – As written
D. AMRAP 10 min:
6 power snatch
8 Burpees (lateral over bar)
10 Sit-up variation
L1 - 65/35# HANG PS, abmat sit-ups
L2 - 95/55#, V-ups
L3 - 115/75#, weighted sit-ups (35/18#)
L4 - 145/100#, GHD Sit-ups
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. Lateral Raises – 4 x 12-15 reps (same weight)
***SUPERSET each set Barbell Front Raise x 8-12 reps
D. One set of max time LATERAL STATIC HOLD UNBROKEN
***Goal is 60 sec unbroken – Add weight by holding small plates or small dumbbells
E. Abs - 4 Rounds:
12 Hanging oblique knee-ups
12 Abmat situps (add weight as desired) – GHD for ADV athletes
24 Russian Twists with med-ball
Tues June 30, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES
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. 5 Rounds:
10 Pull-ups
10 Pistols (alternate legs L3 and L4)
L1 - Jumping/assisted PU, Pole assisted pistols
L2 - 6 Kipping PU, Pistols on Box
L3 - Regular kipping PU, regular pistols
L4 – CTB PU, Weighted pistols (26/18#)
NO REST - Immediately into:
D. 5 Rounds:
7 Power cleans
11 Wall-Balls
L1 - 65/35#, 14/10# WB
L2 - 85/55#, 20/14 to 9/8 ft
L3 - 110/75#, 20/14 to 10/9 ft
L4 - 135/95#, 20/14 to 10 ft
C. RDL – 3 x 8-12 (same weight)
D. Front Squats – EMOM x 6 min x 10 reps (moderate/light weight)
***Goal for NO PAUSE at top of rep
E. Deficit Calf Raises x reps 25-20-15 (increasing weight)
F. Time permitting - 200m Farmers Carry
