Thursday--Heavy again!

More heavy work. Remember to push yourself past where you think you can go.

WARM-UP
Gym warm-up

STRENGTH WORK
Hang Power Cleans 5 x 3 ascending
Push Jerk sets of 5--4--3--2--2--2
Deadlifts 3 x 8 ascending
--only do as much weight as you are comfortable with

After each set, perform 10 burpees.

FINISH...
Planks 2 x 45 secs
Side planks 4 x 30 secs (twice each side)

Wednesday--heavy...

Time to work some heavy lifts!! You will be adding weight to each set as your work towards your 3-rep max. You should expect help from your spotter as you get near the end of each set.

WARM-UP
3 person warm-up
1--barbell warm-up
2--push ups
3--air squats

STRENGTH WORK
Bench 5 x 3 ascending
Incline Bench 3 x 5 ascending
Squats 3 x 3 ascending

After each set, perform 10 tee-pees & 20 crunches. You have 11 total sets, so you'll do a lot of core work!

FINISH...
--10 lunge jumps (5 each leg). Do a lunge, then jump up & switch legs & back into the lunge.
--10 squat jumps. Do a full squat then explode up & jump as high as you can.
--stretch

Tuesday--Duel in the Weightroom!

Today we are doing "DUELING METCONS".

You're working with a partner & are working in 8 minute segments with 2 minute rests between segments. You're assigned work to complete in the 8 minutes, if you get it done before 8 minutes you can rest for the remainder of the time.

So, here is the workout...
4 person groups.
Group A--
partner 1 does 30 reps clean & jerk (floor to overhead)
--level A = 115#
--level B = 95#
--level C = 75#
--level D = 45#
--level F = 15#
partner 2 does 3 rounds of:
--60 squats
--30 crunches
--15 push ups
Group B-- (in hallway)
partner 3 does 50 burpees
partner 4 does 300 jump ropes

Enjoy!!

Monday = Max Effort!

Today is another Max Effort Day. Your goal is to increase your max on 3 lifts today.

WARM-UP
3 person warm up @ 30 secs x 2
1)barbell warm-up
2)push ups
3)air squats

MAX EFFORT PHASE
Bench 5 x 5 ascending to 5 rep max
Squats 5 x 5 ascending to 5 rep max
Power Cleans 5 x 5 ascending to 5 rep max
*From floor to Power position (quarter squat at catch)

CORE
Overhead squats w/PVC 2 x 15
*work on form

Core rotation...2 rounds
1) Tee Pees x 15
2) Plank x 30 secs
3) Flutter kicks
4) Plank x 30 secs
5)Crunches x 30

Friday

Teacher choice!!

Thursday

STRENGTH WORK
Hang Squat Cleans 3 x 3
---make sure you are catching the bar in a full front squat & finish standing
---should be heavy weights

Sumo Deadlift High-Pull 3 x 5
---make sure you use a weight you can handle the high pull with
---use good form--lumbar curve all the way up--butt back, chest up

Thruster 3 x 5
---full front squat with overhead press
---use the legs to drive the bar overhead

METCON
Tabata push ups
4 minutes of 20 seconds push ups, 10 seconds rest

Wednesday

Early release today!!

Teacher Choice Day...

Mr. Gough's classes will do the Miracle Mile.

Tuesday

WARM-UP
3 person warm-up, 30 seconds per station, 2 times through

STRENGTH WORK
Bench Press 5 x 5 ascending weight
---after each set of 5 reps, immediately get off the bench & perform 25 push ups

Squats 5 x 5 ascending weight
---after each set of 5 reps, immediately leave the rack & perform 25 air squats

SKILL WORK
Deadlift 3 x 15 reps
---focus on form, not too heavy!

CORE
Side Planks 4 x 30 seconds (2 x each side)
Overhead Static Squat 2 x 30 seconds, 1 x 45 seconds
---hold weight plate 10#, 25#, 45#

Monday

WARM-UP
3 station warm-up

STRENGTH WORK
Hang Power Cleans 5 x 5 ascending weight
---Work on good form...full pull to transfer (elbows high) & catch the bar in the POWER position (butt back & down)
---Full extension at the top, use hips

Push Press 3 x 5 ascending weight
Cues: "DIP DRIVE"

High Pulls 3 x 3
From hang position, high pull to "batwing position"
Use heavy weights & get up on toes as you pull

SKILL WORK
Pull ups 3 sets of 15 (or max) any kind of pull up you can do

CORE
Planks 2 x 60 seconds
Tee Pees 2 x 15

Friday

After yesterday's workout...a little simpler day!

WARM-UP
3 person warm-up

WORKOUT
Bench 5 x 5
Incline Bench 3 x 5
Overhead Squat 3 x 5

MINI METCON
AMRAP (As Many Rounds As Possible) in 8 minutes:
5 push ups
10 sit ups
15 squats

Have a good weekend!!

Thursday...gone bad :)

Today we'll be doing a pretty good workout. This will be one of our "benchmark" workouts. A benchmark workout is one that we will repeat throughout the year to measure our progress. It will be important for you & your partner to keep accurate data.

WARMUP
2 person warmup alternating warmup.
Each person will do 2 sets of the following:
10 push ups
10 sit ups
10 air squats

WORKOUT
"FIGHT GONE BAD"
This workout was designed with cage fighting on mind. It is supposed to represent a 5 minute round with 1 minute rest & then another 5 minute round. You will work with a partner in doing this. One person will do the workout & the partner will be counting reps at each station. You will be at each station for 1 minute & rotate on the minute to a new station. The stations are:
1) Sumo Deadlift High Pull (SDHP)
2) Burpees
3) Push Press
4) Sit Ups
5) Wall Ball

The prescribed weight for SDHP & Push Press is 45#. Burpees & sit-ups are body weight stations & wall ball is outside using the 8# medicine ball at the 10' target.

This is a tough workout, but a great workout! Push yourself through the discomfort & BE THE BEST YOU CAN BE!!!

Wednesday

Teacher choice day...it will be a surprise!!

Tuesday = Day of the DEAD(lift)!

Today we'll do our first deadlift workout. We're not trying to lift heavy today, focus on form. Keep your lumbar curve & tighten your core as you begin the lift. As you rise, keep the bar right against your legs. Lower along the same path as your lifted.

STRENGTH WORK & SKILL WORK:
Deadlift 5 x 5
*add weight as you feel comfortable--remember, FORM is your main concern

METCON
Today you'll do a metcon with a partner or 2 partners. First you, then your partner. Your job when watching is to encourage your partner & help them count their reps. We'll do the triplet of:

21-15-9 reps of...
Thrusters 95# 65# 45# 30# (with 15# dumbbells)
Push Ups
Sumo Deadlift High Pull 95# 65# 45# 30# (with 15# dumbbells)

Time permitting we will practice cleans and pull ups when done.

MONDAY = ME DAY!

What is ME? ME is short for Max Effort. 2-3 days each week we will have max effort lifting days in the weight room. The days will change, the lifts will change, but the idea of MAX EFFORT will stay! You are building towards a max lift on either 3 or 5 reps. You need to know your 3 & 5 rep maxes on our basic lifts.

WARM-UP
3 person warm-up rotation @ 30 secs per station...
1) push ups
2) sit ups
3) barbell warm-up

MAX EFFORT
Squats 5 sets of 3 reps

Make sure you are doing FULL squats. Start at a comfortable weight with your first set then start adding weight until your 5th set, which will be your 3 rep max.

In a 3 person group you should only have 1-2 minutes of rest between your sets.

METCON
3 rounds for time
400 m run
30 air squats
20 sit ups
10 push ups
5 pull ups (you can do any type of pull you are able)

If you have time & energy left, practice your cleans (from the floor, to a front squat to standing) using an empty bar or light bar. Focus on your lumbar curve, hi-pull & transfer--don't bend the elbows early!!

THURSDAY...PACER & WEIGHTS

Gough's, Morgan's & Schauble's weight training classes will be doing the PACER & a weight room workout in 2 shifts.

STRENGTH WORK:
Bench Press 5 x 5 ladder (ascending weight)

Push Press 3 x 5 ladder

Remember that you are to alternate with your partner after each set--NO SITTING AROUND!!!

First Tribe Day!

We'll be working in 2 groups today. We will switch spots halfway through the class period. Since it is a shorter day, it will go quickly!! Basically 15 minutes per station.

STRENGTH:
Front Squats 2 x 3 ascending
*remember, ascending means you're adding weight as you do your sets

Back Squats 3 x 3 ascending

Back squat weight should be more than front squat. Focus on form before using a lot of weight.

MEDICINE BALL DRILLS:
You'll be doing medicine ball drills in one of they gyms.

Survey says...

Today all classes will take the Focused Fitness Wel-Pro survey in computer lab #1. Classes will rotate through each period--it should take no more than 10 minutes to complete the survey.

STRENGTH WORK:
Clean & Jerk 5 x 3 (ascending)

*This is a full clean from the floor & using a front squat, then getting the bar overhead using a push jerk. 5 sets of 3 reps--each set you should be adding weight (if on your first 3 reps you use 115 pounds, make sure you add at least 10 pounds to the next 3 reps & so on). Your last set of 3 reps will constitute your "3-REP MAX" for the clean & jerk.

METCON:
A METCON is short for METabolic CONditioning. These types of workouts speed up & greatly enhance the conditioning process.

You'll be working with a partner for a 12 minute AMRAP session. You'll work in 2 minute bursts while your partner rests. AMRAP refers to "As Many Rounds As Possible" meaning you will try to complete as many rounds of the exercise in the prescribed time.

Your work will be:
5 push ups
10 sit ups
15 squats (air squats--work on your form!!)

You do as many rounds of those exercises in 2 minutes, then your partner gets 2 minutes to do his/her. The trick...if you're on your 8th sit up at 2 minutes, your partner will start their 2 minute round on sit up #9. Your group is to keep track of how many total rounds you complete in 12 mintues (each partner will work for 6 minutes).

Friday Sept. 4th

Skill Work...
Deadlift
Medicine Ball Clean
Pull ups & barbell rows

Weight Work...
Ascending weight--
3 x 5 Bench Press
*3 person rotation--bench to spotter to core (50 crunches)
3 x 5 Back Squat (time permitting)

3 x 5 means 3 sets of 5 repetitions. We are working toward 3 rep & 5 rep max lifts. Each set should require students to add weight (if your 1st set is 135 pounds, add at least 10 pounds for each additional set).

Have a great 3-day weekend!!

Thursday Sept. 3rd

NO SQUATS TODAY!!

Skill Work:
A) Yeah...burpees!

B) PRESS progression (see the sidebar to the left for press basics)
1) Press
2) Push Press
3) Push Jerk


WOD:
2 rounds for time...
400 m run
15 push ups
15 push press 45#

*for the push press, scale weight as necessary. Use dumbbells, weighted bars, PVC pipe

Good Luck!

Learn how to squat!!

Review "Squat Basics" so you're familiar with the terminology we'll be using in teaching the squat.

Today we'll learn the AIR SQUAT, the BACK SQUAT & the walking LUNGE.

WOD (Workout of the day):
Tabata Squats (half Tabata today!)

and, time permitting...
The Triple Quarter 2 rounds for time:
25 air squats
25 push ups
25 sit ups (fitness test version)

Post your times & comments!!