Friday
12.14.18
Warm-up
Relay games, connect four, tic-tac toe, fun stuff
Strength/Power
Bench Press
5-4-3-2-1
If you performed this last week increase loading. Otherwise start at a weight that leaves roughly 2 reps left in the tank and build towards a heavy single.
Conditioning
For Time: 30-20-10
DB Hang Power Clean and Jerk (Single arm) Athletes may only switch sides halfway through the set
Overhead DB Lunge (Single Arm) Athletes may only switch sides once halfway through the set Box Jump Overs
Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows for sets of at least 7-10 reps on your weaker Db movement
Thursday 12.13.18
Thursday
12.13.18
12 Minute Steady Movement
10 Reps each arm, single arm KB Suitcase Deadlift (Tempo 3 seconds down each rep)
:30 each arm single arm farmers carry hold with KB
15 V-Ups
Conditioning
12 Minute AMRAP:
60 Calorie Row (60 Calorie Bike)
40 Overhead Squats
20 C2B Pull-Ups
Level 3- 95/65, Muscle-Ups
Level 2- 75/55
Level 1- A weight that allows for sets of 5-10 to be done consistently.
Wednesday 12.12.18
Wednesday
12.12.18
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
You get three attempts to successfully lift the heaviest load for each movement. 15 minutes to squat, 10 minutes to press, and 15-20 minutes to deadlift. If they want to stick to 3 max attempts thats fine, but the goal is more to stay within the time requirement. Record your heaviest set for each movement and add the total to the leaderboard.
Tuesday 12.11.18
Monday 12.10.18
Monday
12.10.18
Strength/Power
Snatch pull + Snatch
10 Rounds- 1 Rep every :90
Focus on learning positions off the ground in the snatch pull then transferring them into the full clean. This can be done from hang or power position as needed. Chose weights to allow for technique development.
Conditioning
7 Minute AMRAP:
7 T2B
7 Push-Ups
10 Hang Power Snatch
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows you to cycle the bar quickly and keep rests small.