29
Mar
WALLBALL’N ANNIE
FUNDAMENTALS:
100-80-60-40-20
Single-Unders
50-40-30-20-10
Wallballs (10lb)
FITNESS & PERFORMANCE:
50-40-30-20-10
Double-Unders
Wallballs (20/14lb)
*Compare to June 18th results
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29
Mar
GRATEFUL DEAD
Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo Deadlift can be used as a rehabilitation exercise to overcome back injury.
Sumo Deadlift Set 1 – 5 reps @ 45% of 1RM
Set 2 – 5 reps @ 50% of 1RM
Set 3 – 5 reps @ 55% of 1RM
Set 4 – 5 reps @ 60% of 1RM
Set 5 – 5 reps @ 65% of 1RM
Set 6 – 5 reps @ 70% of 1RM
29
Mar
WALKING TALL
FUNDAMENTALS:
With a 13 minute time cap:
50 DB Clean & Jerk (25ea. arm)
100ft Walking Lunges
50 DB Clean & Jerk (25 ea. arm)
100ft Walking lunges
Loading: Bodyweight lunges, 20/10 DB C&J
FITNESS:
With a 13 minute time cap:
50 DB Clean & Jerk (25ea. arm)
100ft Goblet Walking Lunges
50 DB Clean & Jerk (25 ea. arm)
100ft Goblet Walking lunges
Loading: 35/20lb for both movements
PERFORMANCE:
With a 13 minute time cap:
50 DB Clean & Jerk (25ea. arm)
100ft Goblet Walking Lunges
50 DB Clean & Jerk (25 ea. arm)
100ft Goblet Walking lunges
Loading: 50/35lb for both movements
12
Mar
DEAD WEIGHT
ATHLETE MINDSET:
Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading around or below 85% of 1RM. Dropping the loading down to 70-75% for a more technique bias is a great option too!
DEADLIFT
Set 1 – 5 reps @ 65% of 1RM
Set 2 – 5 reps @ 75% of 1RM
Set 3 – 5 reps @ 85% of 1RM
PERFORMANCE, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (95/65lb)
Even Min – Lateral Burpees Over Bar
FITNESS, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (75/55lb)
Even Min – Lateral Burpees Over Bar
FUNDAMENTALS, 8 MIN TIMED INTERVALS:
Odd Min – Hang Power Cleans (55/45lb)
Even Min – Burpees Bar Step-Overs
11
Mar
Strict Dumbbell Fran
GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:
(3 Sets x 10-12 reps)
– Chin over bar, pause for 3 sec and lower
– Rotate with group and rest
GYMNASTICS SKILL B. Barbell Pull-Ups w/Box:
(3 Sets x 2-3 reps)
– Chin over bar, pause for 3 sec and lower
– Rotate with group and rest
FUNDAMENTALS:
15 Thrusters (20/10lb)
30 TRX Body Rows
9 Thrusters (20/10lb)
18 TRX Body Rows
6 Thrusters (20/10lb)
12 TRX Body Rows
FITNESS, 21-15-9:
Thrusters (35/20lb)
Strict Banded CTB Pull-Ups
*Compare to 1/9/18
PERFORMANCE, 21-15-9:
Thrusters (50/35lb)
Strict Banded Chin Over Bar Pull-Ups
*Compare to 1/9/18