Fri June 19, 2015
Upper body 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. AMRAP 17 min:
8 TTB
10 Pushups
12 Wall-Balls
Run 200m
L1 – Push-ups on knees, KTE, 14/10# WB
L2 – Regular Push-ups, 20/14# to 9/8 ft
L3 – Decline Push-ups (feet elevated), 20/14# to 10/9 ft
L4 – clapping push-ups, 20/14# to 10 ft
C. DB Incline Bench – Accumulate 50 reps in 3-4 working sets. The goal would be to reach failure on set #1 at about 17 reps, then each successive set, you will probably get a couple reps less.
D. SUPERSET two movements x 3 sets:
Flat DB Flies (only bottom half of movement) x 15-20 reps heavy
SUPERSET Barbell bench Press (only bottom half) x 10-15 reps
Rest 2 min
E. 2 Rounds (rest 30 sec between movements):
Lying DB Tricep Extensions (both arms) x 12-15 reps
Diamond Push-ups x 8-12 reps (scale as needed to meet rep range)
Tricep Kickbacks (both arms) x 12-15 reps
Rest 2 min
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
