6-17-16


 Barbell Strength/Stability Test

Overhead Squat 5-3-3-1-1-1-1-1
Find a 1-rep max for the day.

Time permitting, do 3-5 drop singles at 80% of today’s 1RM.


Weightlifting/Monostructural Conditioning, Short-Mid Duration

“The Guts”
   5 rounds for time
   10 overhead squats
   200 meter run or row

12-minute time cap.

Load for overhead squats: 50-60% of 1-rep max, depending on proficiency and ability to pick up the bar and move it to overhead from the floor.

After-Hour Accessory Exercise
 

Conjugate Method Dynamic-Effort Lower-Body.

EMOM 10: 2 back squats from the rack OR 2 deadlifts from floor.

Load: 73-75% of 1-rep max.
Execution: Do this as an EMOM. For squats, control the “down” but explode UP as quickly and powerfully as possible. For deads, explode up from the floor as powerfully as possible.

Before class: Lifting shoes & belts, knee sleeves, wrist wraps, PVC and/or empty bar, small plate (2.5# for gals, 5# for guys).

During: Overhead squat area and bar.

After class: Do accessory exercise, record workout results (especially 1RM OHS), and clean & return equipment.

Bulletproof abbreviated: 30 jumping jacks (15 arms to side, 15 arms to front), 20 bird dogs, 15 scapular push-ups, 15 full push-ups, 15 x Is, 15 x Ts, 15 x Ws, 15 quick external rotations per arm with small plate.

Doing OHS from the rack IS an option for those who struggle with snatching the bar overhead.

6-16-16


Tri-Modal Conditioning, Long Duration (Intervals)

“K Fire 2016”
   For time, in teams of two:
   6 rounds:
   15 hang squat cleans
   15 double-unders
   15 pull-ups
   1 rope climb

20-minute time cap.

Load for cleans: 50-60% of 1RM hang clean.

Execution: 1 working, 1 resting. Teammates take turns and divide up work in any pattern.
 

After-Hour Accessory Exercise

Conjugate Method Dynamic-Effort Upper-Body

EMOM 10: 2 shoulder presses or bench presses from the rack.

Load: 70% of 1-rep max.
Execution: Work from the rack. Do this as an EMOM. Control the “down” but explode UP as quickly and powerfully as possible. This is about speed development, not about “heavy”. 
 

Before class: gymnastics grips/gloves/tape, knee sleeves, lifting shoes and/or belt, jump rope.


During: bar loaded to 50-60% of 1RM hang clean, pull-up area, jump and climbing rope.

After: Do accessory exercise, record workout results, clean & return equipment.


Kendall Smith’s birthday was yesterday (6-15).

Scaling double-unders today:
1 x attempts
1 x bar hops
2/3 x triple-unders (10 total)
4 x single-unders

6-15-16

Barbell Speed/Power Test

Power Clean 5-3-3-1-1-1-1-1-1
Find a 1-rep max for the day.

Time permitting, do 5-10 drop singles at 80% of today’s 1RM.

Barbell Conditioning, Short-Mid Duration


“60 at 60”
   For time,
   60 power cleans

Load: 60% of today’s 1-rep max

12-minute time cap.
 

After-Hour Accessory Exercise
A: Accumulate 60 sit-ups.
B: Spend ~5 minutes practicing single-leg balance with one or more of the following:

   -Eagle Pose
   -Tree Pose
   -Warrior III Pose
 

Before: Empty bar, wrist wraps, lifting shoes & belts.
During: Power clean bar, loaded to 60% of today’s 1RM.
After: Record workout results (esp. 1RM clean), do accessory exercise, clean & return equipment.

 

 

5/12/16

::: Barbell Strength Development :::

Start of a conjugate-method strength phase.

Bench Press (Narrow Grip) to a 1-Rep Max.
Hands exactly shoulder width apart.

Drop set: 1 set of max repetitions at 85% of today’s 1-rep max. 
Still narrow grip. The goal is 3+ reps.

::: Gymnastic/Odd Object Condit Mid-Duration :::

“Push-Pull Party”
   For time,
   40 ring dips
   40 pull-ups
   40 dumbbell push press

Every 2:00 starting at 0:00 and continuing until done, 10 box jump-overs on standard heights (24”/20”).

Load for DBPP: Men, 2x40#; women, 2x30#; or something that feels medium-load. Explain the “scale up 50%” to find bar weight concept to athletes.

::: Accessory Midline Exercise, After the Hour :::

Accumulate 1 minute of L-Holds or L-Sits.
In parallettes or rings, or hanging from pull-up bar.

5/3/16

::: Barbell Strength Development :::
Pause Back or Front Squat to a 1-Rep Max.
3-second pause at the bottom (ie, in the hole). Rise only after the 3-second bottom-position hold.

Drop Set: 1 set of max repetitions at 90% of today’s 1-rep max.
NO pauses for this max-effort set. 

::: Monostructural/Weightlifting Conditioning, Short :::
“The Baby Deer”
   3 rounds for time:
   300 meter run
   20 barbell lunge steps, front-racked

Load: 135/95 or scale up/down as needed to get to 50% of no-pause front squat 1-rep max.

::: Accessory Midline Exercise, After the Hour :::
Accumulate 30 banded good mornings.
Accumulate 30 GHD back extensions.

Workout for 4-29-16

::: Gymnastics Movement Practice :::

Objective: learn & improve movement. Strive to achieve perfect positions and movement.

EMOM 9:
A min: 30 second teeter/frog stands
B min: 30 seconds of GHD sit-ups
C min: 30 seconds of hang power snatch with an empty bar.

 

::: Tri-Modal Conditioning, short :::

With a 20-minute running timer….

0-10:00: “Stacey K”- Five rounds for time:
   12 power cleans
   12 box jumps

10-20:00: “6-Pack Smash” – Six rounds for time:
   10 GHD sit-ups
   10 triple-unders

Load for power cleans: 115/75 or 40% of power clean 1-rep max (light and fast)
Height for box jumps: 24/20 or something that can be cycled quickly


::: Accessory Strength Exercise, After the Hour :::

“The Walk” – Do a double-DB or double-KB farmer’s walk for max distance in 5 minutes.

Men: 2 x 50# dumbbells. Women: 2 x 30# dumbbells. May use kettlebells, heavier or lighter weight as needed to challenge the athlete. 

Workout for 4-28-16

::: Gymnastic Strength/Skill Development :::

EMOM 12:
   Even min: 0:20 strict toes to bar
   Odd min: 0:20 ring push-ups or dumbbell push-ups


::: Odd Object/Gymnastic Condit, Mid-Duration :::

“Buerk B” – For time,

   50 1-arm thrusters
   50 pull-ups
   25 1-arm thrusters
   25 chin-ups

Do 1 rope climb after each completed set of thrusters or pull-ups/chin-ups; 50+1, 50+1, 25+1, etc.

15-minute time cap.

Load for thrusters: 1 x 40# dumbbell for men, 30# dumbbell for women; may substitute a 44 KB or 35 KB as needed.


::: Accessory Exercise, After the Hour :::

Accumulate 30 bent-over single-arm dumbbell rows.
As many sets as needed. 30 reps per arm. Athlete chooses the load. Make it tough.

Workout for 4-27-16

::: Weightlifting Strength / Skill :::

Every 90 seconds for 9 minutes (7 sets), do the following complex:

   High-hang clean
   Mid-hang clean
   Low-hang clean

Climbing. Work up quickly to a heavy or max complex. Squat clean, power clean + front squat, or power clean, based on skill & preference.

::: Tri-Modal Conditioning, Long :::

“Hartman G” – for time,
   2 rope climbs
   100 meter run
   37 handstand push-ups*

   2 rope climbs
   100 meter run
   27 pull-ups
  
   2 rope climbs
   100 meter run
   4 hang squat cleans

17-minute time cap.

Load for hang squat cleans: 245 for men, 165 for women, or something HEAVY; at least 80% of today’s heaviest clean complex.


::: Accessory Midline Exercise, After the Hour :::

Accumulate 30 banded good mornings.
Accumulate 30 GHD back extensions.

Workout for 4-26-16

::: Barbell Strength Development :::

Push Press 5-5-5-5-5-5-5-5-5

Execution: Every 90 seconds for 12 minutes, do 5 push presses from the rack, climbing (gradually increasing load). Don’t 5-rep max, but hit a heavy 5 (and maybe a few heavy 5s).

::: Monostructural/Weightlifting Conditioning, Long :::

“Sweeney K”- 3 rounds for time:
   600 meter run
   30 calorie row (26 for women)
   21 power cleans

Load for cleans: 135/95 or 50-60% of 1-rep max power clean, whichever is less.

::: Accessory Power Exercise, After the Hour :::

Find a max-height box jump.
Stack plates atop a box as needed.

Monday 4/25/2016

::: Barbell Strength Test/Development :::
Front or Back Squat – Find a 1-rep max
If a new personal best is achieved, record it in your workout log, phone app or ZenPlanner.
Time permitting, perform 1 max-effort (max-rep) set at 85-90% of today’s 1RM.

::: Weightlifting / Gymnastics Conditioning, Sprint::
“McDole” – 5 rounds for max total reps:

AMRAP 90 seconds:
   10 deadlifts
   10 pistols
60 seconds of rest between each round. 
Load for deadlifts: 40-50% of 1-rep max.

Tuesday 4/26/2016

::: Barbell Strength Development :::
Push Press 5-5-5-5-5-5-5-5-5

Execution: Every 90 seconds for 12 minutes, do 5 push presses from the rack, climbing (gradually increasing load). Don’t 5-rep max, but hit a heavy 5 (and maybe a few heavy 5s).

::: Monostructural/Weightlifting Conditioning, Long :::
“Sweeney K”- 3 rounds for time:
   600 meter run
   30 calorie row (26 for women)
   21 power cleans
Load for cleans: 135/95 or 50-60% of 1-rep max power clean, whichever is less.

::: Accessory Power Exercise, After the Hour :::
Find a max-height box jump.
Stack plates atop a box as needed.
 

Thursday 4/21/2016

Strength/Skill -

Monostructural: Jump rope skill drills.
Gymnastics: Rope climb skill drills.
Weightlifting: Snatch skill drills with PVC.

Conditioning -

“Josh” – for Josh Wedel’s birthday
With a 20-minute running timer...

AMRAP 3: Double-unders
2:00 to a max snatch

AMRAP 3: Rope climbs
2:00 to a max snatch

AMRAP 3: Box jumps, 24”/20”
2:00 to a max snatch

AMRAP 3: Calorie rowing
2:00 to a max snatch