Friday

STRENGTH
Choice day...

Lower Body
Squats 5 x 5
Deadlift 5 x 5

Upper Body Push
Bench 7 x 3
Push Jerk 7 x 3

Upper Body Pull
Supine Pull Ups 3 x 10
High Pulls 3 x 10

Full Body
Sumo Deadlift Hi Pull 3 x 10
Thruster 2 x 10

Core
Tee Pees 3 x 20
Half Jacks 3 x 20
Plank 4 x 60 secs
Knees to Elbows 3 x 10
Med Ball Twists 3 x 25 (each side)

Thursday

STRENGTH
Hang Power Cleans--modified ladder
10 reps @50%
5 reps @60%
3 reps @80%
1 rep @100%
1 rep @100%
3 reps @90%
5 reps @70%

Deadlift 4 x 5
Incline Bench 4 x 5

CORE
Planks, planks & more planks...

Wednesday

STRENGTH
Squat Ladder
5 reps @60%
4 reps @70%
3 reps @80%
2 reps @90%
1 rep @100%
1 rep @100%
2 reps @90%
3 reps @80%
4 reps @70%
5 reps @60%

Push Jerk 4 x 4 @70%

4-station rotation (teacher will count reps)
complete 10 reps of each exercise & move to the next with no rest--complete 5 rotations
Overhead squats w/plate (25# or 45#)
pull ups
squat jumps
push ups

CORE
teacher directed

Monday

STRENGTH
Bench Press Ladder
5 reps @50%
4 reps @60%
3 reps @80%
2 reps @90@
1 rep @100%
2 reps @90%
3 reps @80%
4 reps @60%
5 reps @50%
Heavy Shrugs 3 x 6 (hold 2 seconds @top)

4-station rotation
complete 10 reps of each exercise & move to the next with no rest--complete 5 rotations
Bench Dips
Pull Ups
Tee Pees
Push Ups

CORE
Teacher directed

Thursday

WARM-UP
3 rounds of:
10 push ups
10 air squats
10 half jack knifes
10 mtn. climbers
then...
samson stretch

STRENGTH
Choice day--choose 1 lift & rep scheme from each category:

Upper Body Push
Push Jerk 6 x 4
Incline Bench 6 x 4

Upper Body Pull
Pull Ups 6 x 8
Bent Over Row 6 x 8
Supine Pull Ups 6 x 8

Lower Body
Squats 6 x 4
Deadlift 6 x 4
Overhead Squats 4 x 8

Full Body
Hang Power Cleans 6 x 4
Hang Squat Cleans 6 x 4
Burpees 1 x 100

CORE--do core after each segment (you'll do it 4 times)
50 crunches
40 half jack knifes
30 med ball twists
20 tee pees
10 knees to elbows

METCON Wednesday!!

WARM-UP
20 crunches
samson stretch
20 air squats
10 mtn. climbers
10 push ups

STRENGTH
Squats 3 x 3 @90%
-10 minutes to complete

METCON
3 RFT
10 burpees
12 squats
-M/F L1=135/95, L2=115/85, L3=95/65, L4=85/55
14 push ups
16 KB/DB swings 25# minimum
18 box jumps
20 tee pees

Tuesday

WARM-UP
30 sec. rotation:
-barbell warm-up
-air squats
-mtn. climbers
-half jack knifes

STRENGTH
Hang Power Clean 4 x 8
-after each set 20 med ball twists
Push Jerk 4 x 8
-after each set perform rotator cuff dumbbell work (pictures on bulletin board)
Deadlift 4 x 8
-after each set 8 depth jumps (step off box & rebound to max height jump)
Triceps extensions 3 x 8 (use dumbbells, barbells or bench dips)

CORE
teacher directed

Friday

WARM-UP
30 second rotation
-ladders
-air squats
-half jack knifes
-push ups
-mtn. climbers
-knee raises

STRENGTH
Squats 5 x 5
-after each set perform 8 overhead squats with weighted bar or PVC
Heavy 1/2 squats or box squats (use bench) 3x3 over 100%
Barbell Lunges 3 x 8 each leg--alternate legs
-after each set perform: split squat jumps 8 each leg or Bulgarian squat jumps 8 each leg
Sumo Deadlift Hig Pull (wide stance/narrow grip) 4 x 8
-after each set perform: KB/DB swing 12 reps using 25# minimum

CORE
teacher directed

Thursday

WARM-UP
10 mtn. climbers
10 half jack knifes
10 air squats
10 squat jumps

STRENGTH
Hang Power Cleans 5 x 5
-after each set of 5, do 5 burpees
Push Jerk 4 x 5
-Midway...half jack knifes 4 x 25
High Pulls 3 x 8
-Midway...4 x ladders after each set
Knees to Elbows 4 x 10 (options--leg raises, toes to bar)
-Midway...mtn. climbers 4 x 20

METCON
10 minute AMRAP (or less depending on time)
5 push ups
10 half jack knifes
15 air squats
20 crunches

Wednesday

WARM-UP
20 push ups
20 air squats
20 lunges (10 each leg)

STRENGTH
Bench 5 x 5
-after each set perform 15 push ups or 8 plyometric push ups
Bent Over Row 3 x 8
Thruster 4 x 6
Pull Ups 3 x 10 or max reps

MIDWAY
60 med ball twists
60 crossover crunches
planks 4 x 45 seconds
30 GHD sit ups

Monday

Kamiakin Total

Squat 1-1-1
Bench 1-1-1
Hang Power Cleans 1-1-1
Push Jerk 1-1-1

Total the 4 lifts for your Kamiakin Total

Friday

WARM-UP
10 mtn. climbers
15 push ups
20 crunches
25 air squats

STRENGTH
Bench 5-5-5-5-3-3-1-1
Incline Bench 3 x 6
Thruster 3 x 8
M/F L1=115/95, L2=95/75, L3=85/55, L4=65/45
Pull ups 3 x 8

MIDWAY
75 tee pees (3 x 25)
200 crunches
60 bench dips (3 x 20)
DB tricep extensions 3 x 12
DB curls 3 x 12

FINISHER (need 8 minutes or so)
COUNTDOWNS--
10 air squats
10 push ups
9 air squats
9 push ups
8 of each
7 of each
down to 1 of each

Thursday

WARM-UP
-30 sec. rotation x2
barbell warm-up
crunches
mtn. climbers
push ups

STRENGTH
Hang Power Cleans 5-5-5-5-3-3-1-1
-start at 50-60% of max & add weight each set
Push Jerk 4 x 6 @70%
Sumo Deadlift Hi-Pull 3 x 8
Heavy Shrugs 2 x 15
-with 2 second hold

MID-WORK
-this work is to be done when you are not lifting or spotting at your rack
-listed work is in totals, so it won't be all done at once--spread it out through the period
100 med ball twisters (on butt, twist side to side)
20 GHD sit ups
100 med ball half jack knifes

dumbbell front raises 2 x 12
dumbbell side raises 2 x 12

METCON Wednesday!!

WARM-UP
2 rounds of:
10 air squats
10 push ups
10 mtn. climbers

METCON
4 rounds for time:
15 Squat Cleans (from floor to front squat to standing)
--M/F L1=115/95, L2=95/75, L3=75/55, L4=55/45
15 Prisoner Squat Jumps
15 Push Ups
15 Tee Pees
15 KB/DB Swing

CORE
Teacher choice if time

Tuesday

WARM-UP
gym warm-up
20 air squats
20 jumping jacks
20 air squats
20 mtn. climbers

STRENGTH
Bench Squats 5 x 5 @125%+ of your squat max & add weight as needed
Squats 2 x 12 @75%
Thrusters 3 x 12
M/F L1=115/95, L2=95/75, L3=75/55, L4=65/45
High pulls 3 x 12 90% of clean max

--during the workout: leg curls and/or GHD leg raises 3 x 10
*do this when you are the odd person out

CORE
teacher choice