Wednesday

WARM-UP
10 air squats
10 push ups
1o half jack knifes
10 mountain climbers

METCON
3 rounds for time:
5 reps "Bear" complex--clean from floor, front squat, push press, back squat, push press
--M/F L1=135/95, L2=95/75, L3=75/55, L4=55/45
10 burpees
15 kettlbell/dumbbell swings
20 steps lunge walk (in hall--10 with each leg)
25 push ups
30 med ball half jack knifes

CORE
planks & tee pees

Monday & Tuesday

WARM-UP
barbell warM UP
air squats
push ups

KAMIAKIN TOTAL
You are again lifting to find your "Kamiakin Total" of 4 lifts. You get 3 one-rep attempts to set your maximum for each lift. Be sure to warm-up toward your max attempts (a squat lift of 8-10 reps followed by a heavier squat of 4-5 reps)

Squats
Bench
Hang Power Cleans
Push Jerk

Total your heaviest one-rep max for each to find your "Kamiakin Total"

When you are done, you can do pull ups, bicep curls, leg curls, etc.

CORE
Teacher choice depending on time.

Thursday

WARM-UP
shoulder girdle w/pvc
push ups
air squats
crunches

STRENGTH
Incline Bench 4 x 6
Push Jerk 5 x 5
Sumo Deadlift Hi-Pull 3 x 8
--M/F L1=115/95, L2=95/75, L3=75/55, L4=65/45
Pull Ups 2 x 10 or max reps
Weighted Squat Jumps 3 x 6
-use bar & add weight as needed

CORE
3 rounds...
-20 half jack knifes
-20 tee pees
-20 push ups
-20 air squats

Wednesday

WARM-UP
shoulder girdle w/pvc
barbell warm-up
air squats
push ups

STRENGTH
Hang Squat Cleans 5 x 5 start @ 50% of max & move up as needed
Supine Pull Ups 4 x 10
-bar on supports, body facing up, heels on ground
Overhead Split Squats 3 x 8 (each leg)
-lunge position, one leg forward for 8 reps then switch
-use 25# or 45# plate

TABATA!
8 minute Tabata mash up...
2 rounds push ups
2 rounds half jack knifes
2 rounds squats
2 rounds burpees

CORE
none today!

Tuesday

WARM-UP
Barbell warm-up
crunches
push ups
air squats

STRENGTH
Bench 5 x 5 start @ 60% max ascending
then...
Bench 2 x 2 @ 90-95% max
Deadlift 3 x 8
Push Jerk 5 x 5 start @ 50% max ascending
Pull Ups 3 x 10 (or max)
Overhead Squats 3 x 8

CORE
Planks rotation

Monday

WARM-UP
10 jumping jacks
10 push ups
10 air squats
10 half jack knifes

STRENGTH
Squats 5 x 5 start @ 50% of max & move up each set to reeach 85-90% of your max
THEN...2 X 2 at 95% of max
Thrusters (front squat w/push press) 3 x 8
-M/F L1=115/95, L2=95/75, L3=75/55, L4=55/45
Bent Over Rows 3 x 8
Bicep Curls 3 x 8
Bench Dips w/plate on lap 3 x 12

CORE
Teacher choice

Friday

WARM-UP
Teacher choice

STRENGTH
Hang Power Cleans 5 x 6 @ 75% max
--work on technique..."get air time!!"
Push Jerk 5-4-3-2-1 starting at 50% max
Sumo Deadlift Hi-Pull 3 x 8
Overhead Squats 3 x 6
Pull ups 3 x 12 (any style)

CORE
Teacher choice.

Thursday

WARM-UP
10 push ups
10 air squats
10 half jack knifes
10 jumping jacks

STRENGTH
Incline Bench 5 x 6 @ 50% bench max
-after each set perform 10 push ups
Squats 6 x 3 @ 85-95% max
Power High Pulls 4 x 8 @ 80-100% of clean max
Power Shrugs 3 x 8 @ 150-200% of clean max
--IF EXTRA TIME: PULL UPS, OVERHEAD SQUATS

CORE
Rotation 30 secs per, 2 rounds:
1-half jack knife
2-plank
3-right side plank
4-left side plank
5-superman
6-straight arm plank (push up position)
7-straight arm right side plank
8-straight arm left side plank

Wednesday

WARM-UP
Deadlift 3 x 8

METCON...
2 rounds for time: (time may dictate only 1 round)
30 Clean & Jerk
-M/F---L1=115/75, L2=95/65, L3=75/55, L4=65/45
60 Push Ups
90 Air Squats
120 Crunches

Each person will start at different spots in the rotation. Workout is complete when you have completed all 4 exercises twice for required reps.

CORE
None today!