Monday

WARM-UP
30 second rotation
barbell warm-up
shoulder girdle w/pvc
air squats

STRENGTH
Hang Power Cleans 5-5-3-3-1-1 work towards 1-rep max
Thruster 3 x 12
-M/F L1=115/95, L2=95/65, L3=75/55, L4=65/45
Barbell curl/Triceps extension combo...3 x 12
-do set of curls then immediately do triceps extension using dumbbells

TEST!
2 minute air squat max test--find max reps of air squats in 2 minutes

CORE
Teacher directed

Friday

WARM-UP
-3 rounds
10 push ups
10 air squats
10 half jack knifes

STRENGTH-Explosion day
Bench 4 x 6 @70% max--work on quickness on the way up
-after each set, 8 plyometric push ups
Squats 4 x 10 @75% max
-after each set, 8 dumbbell jump squats
Hang Power Cleans 4 x 8 @60% max
-after each set, 8 burpees

METCON
4 rounds:
5 pull ups
10 KB swings
15 push ups
20 air squats
25 plate shrugs (45# or 25#)
30 med ball half jack knifes

Thursday

WARM-UP
-30 second rotation
barbell warm-up
crunches
push ups
air squats

STRENGTH
Hang Power Cleans 2 x 8 @50%, then 5 x 5 @75% (add wt. as needed)
Wide Grip High Pulls 3 x 10 @80% of HPC max
Sumo Deadlift High Pulls 3 x 15 (wide stance/narrow grip)
-M/F L1=115/95, L2=95/75, L3=75/55, L4=65/45

MINI METCON
5-10 minute AMRAP depending on time...
2 burpees
4 push ups
6 air squats
8 mountain climbers
10 crunches

Wednesday

WARM UP
shoulder girdle w/pvc
air squats
half jack knifes

30 secs each x 2 rounds

STRENGTH
Squats 2 x 10 @ 50% then 3 x 5 @ 75% (add weight as needed)
Barbell lunges 2 x 12 each leg
--immediately after lunges complete 10 sqaut jumps
Thrusters 3 x 8
M/F L1=115/95, L2=95/65, L3=75/55, L4=64/45

CORE
Teacher directed

Tuesday

WELCOME BACK!!!

WARM-UP
3 rounds of:
15 air squats
10 sit ups
5 push ups

STRENGTH
Bench 2 x 12 @50%, then 3 x 5 @80%
Incline Bench 3 x 6
Push Jerk 5 x 5 @ 70%

Pull Up Practice

CORE
Teacher directed

Monday

Prep day for finals & Kamiakin Total!

WARM-UP
2 minutes of:
5 push ups
10 sit ups
15 air squats

STRENGTH PRACTICE
Bench 2 x 8 @50%
Hang Power Cleans 2 x 8 @ 50%
Squats 2 x 8 @50%
Push Jerk 2 x 8 @50%

-Work on technique, especially cleans, squats & push jerk

CORE
teacher directed depending on time

Thursday

WARM-UP
Teacher directed

STRENGTH
Squats 2 x 5 @ 80% max
Speed squats 4 x 6 @40% max
-lower slowly (4 or 5 count)
-explode up when you get to the bottom
-up through toes, extend toes

PRACTICE
--Within your workout group, evaluate each other's lifting technique. Use light enought weights for practice.
Hang Power Clean
Push Jerk
Pull Ups

MINI METCON
AMRAP
4 burpees
4 hall sprints
4 pull ups
4 air squats
4 push ups
4 kb/db swings
4 tee pees

Tuesday

WARM-UP
Teacher directed

STRENGTH
Incline Bench 5 x 5
Push jerk 5 x 5 @60 of max ascending as needed
Heavy High Pulls (hands at clean width) 5 x 3 use 90% of clean max
Shrugs 3 x 12

CORE
Teacher directed

Friday

WARM-UP
30 second rotation x 2
barbell warm up
shoulder girdle w/pvc
air squats
push ups (chest to floor)
planks

STRENGTH
Hang squat cleans 5 x 5 @70% max
Bench 5-4-3-2-1 start @50% max
Supine pull ups 3 x 8 or max reps
Curls barbell or dumbbell
Tricep extensions barbell or dumbbell

CORE
Teacher choice

Thursday

WARM-UP
5 push ups
5 air squats
5 sit ups
5 burpees
Samson Stretch
repeat

STRENGTH
Deadlift 5 x 5 ascending

METCON
5 rounds for time:
10 Thrusters
--M/F L1=95/75, L2=75/65, L3=65/55, L4=55/45
10 KB/DB swings
10 half jack knifes
10 push ups
10 hall sprints (down & back = 2)
10 burpees
10 tee pees

Enjoy...

Wednesday

WARM-UP
10 air squats
5 burpees
10 air squats
5 push ups
10 air squats
5 half jack knifes
10 air squats

STRENGTH
Squats 2 x 10 @ 40-50% then...
Squat 5 x 5 @ 80% ascending
Sumo Deadlift High Pull 3 x 8
M/F L1=115/85, L2=95/65, L3=75/55, L4=65/45
Walking weighted lunges 3 x 16 steps (8 per leg)
--use dumbbells or weight plates & hold at your side

CORE
Teacher choice

Tuesday

WARM-UP
30 sec. rotation:
shoulder girdle warm-up w/pvc
barbell warm-up
shoulder circles
Atlas stretch (lunge w/hands pressed overhead)

then...
10 push ups
5 pull ups (or variation)
10 pvc shoulder press
10 unweighted good mornings

STRENGTH
Bench 5 x 5 @60% of max ascending as needed
seated shoulder press 3 x 6
bent over rows 3 x 6
overhead squats 4 x 8

CORE
Teacher choice

Monday---Jan. 4th

WELCOME BACK!!

WARM-UP
2 rounds of:
10 push ups
10 sit ups
10 air squats
then...
30-45 secs each
barbell warm-up
shoulder girdle warm-up w/pvc
lunges
shoulder circles

STRENGTH
Hang Power cleans 5 x 5 @ 60% max ascending
Thrusters 3 x 8
Pull Ups 4 x 8 or max
**supine pull ups

METCON
Time will determine this!!
5-8 minute AMRAP (as many rounds as possible) of:
5 push ups
10 sit ups
15 air squats

Stretch for cool down.