Kamiakin Braves Weight Training

Friday

2010-03-25T19:23:00.000-07:00

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

2010-03-24T11:15:00.000-07:00

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

2010-03-24T04:30:00.000-07:00

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

2010-03-21T17:17:00.000-07:00

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

2010-03-10T20:08:00.000-08:00

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!!

2010-03-09T19:06:00.000-08:00

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

2010-03-08T18:26:00.000-08:00

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

2010-03-04T12:01:00.000-08:00

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

2010-03-03T13:17:00.000-08:00

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

2010-03-02T13:26:00.000-08:00

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

2010-02-26T13:19:00.000-08:00

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

2010-02-25T14:22:00.000-08:00

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

2010-02-24T11:18:00.000-08:00

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!!

2010-02-23T14:18:00.000-08:00

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

2010-02-22T14:10:00.000-08:00

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

Friday

2010-02-18T12:16:00.000-08:00

WARM-UP
15 push ups
10 lunges (5 each leg)
5 tee pees
repeat...

STRENGTH
Bench 10-8-6-4-2
-goal is to get 2 reps with your 1-rep max
Incline Bench 3 x 5 heavy
Rack jerk 4 x 5 @50-60% of push jerk max
Pull ups 3 x 12

METCON
Tabata Day!
2 mins. Bottom to Bottom Squats (rest is in squat position
2 mins. Push ups
2 mins. Quick hoops (like jump rope without the rope)
2 mins. crunches

Thursday

2010-02-17T12:11:00.000-08:00

WARM-UP
gym warm-up
-in weight room
10 air squats
10 squat jumps
10 mtn. climbers

STRENGTH
Squats 10-8-6-4-2 Try to do 2 reps of your 1-rep max
Weighted squat jumps 3 x 8
-use barbell or dumbbells held at your sides
Good Mornings 3 x 10
-keep good lumbar curve
Straight legged dead lifts 3 x 10
-keep good lumbar curve
Rack jerks 3 x 6
-start with bar on your back like squats & do a push jerk from that position

CORE
Teacher directed

Wednesday--CRAZY 8's

2010-02-16T14:20:00.000-08:00

METCON DAY!!!

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

METCON--Crazy 8's
8 rounds for time

8 squats M/F L1=185/135, L2=155/115, L3=135/95, L4=95/75
8 box jumps
8 push ups
8 pull ups
8 squat jumps
8 tee pees
8 KB/DB swings
8 burpees

Tuesday

2010-02-15T14:25:00.000-08:00

WARM-UP
2 rounds x 30 second rotation of:
barbell warm-up
shoulder girdle w/pvc
air squats
push ups

STRENGTH
Hang Power Clean 10-8-6-4-2
Push Jerk 10-8-6-4-2
then...
Clean & Jerk (floor to overhead) 3 x 5 @ 75% of push jerk max
Deadlift 3 x 8
Pull ups 3 x 8

CORE
Teacher directed

Friday

2010-02-11T19:21:00.000-08:00

WARM-UP
2 rounds of:
10 air squats
10 split squats (each leg)
10 push ups
10 mtn. climbers

STRENGTH
Squats 1 x 20 @60%
-do not rack the weights until all 20 reps are completed
Squats 5 x 3 @80-90%
Sumo Deadlift Hi-Pull 3 x 12
Hang Power Cleans 3 x 12 @ 50%

CORE
Teacher directed

Thursday

2010-02-10T14:08:00.001-08:00

WARM-UP
-3-4 person rotation
10 push ups
5 pull ups
10 tee pees
5 split squat jumps
10 squat jumps

STRENGTH
Bench Press 20-3-15-2-10-1
-your 3-2-1 sets need to be at 80% max & add weight each set
Incline Bench 3 x 5 heavy
Push Jerk 2 x 20 fast reps
Push Jerk 2 x 3 heavy reps
Supine Pull Ups w/feet elevated (use bench or rack) 4 x 8

CORE
Teacher directed

Wednesday

2010-02-09T12:15:00.000-08:00

WARM-UP
10 mtn. climbers
10 push ups
10 tee pees
10 air squats
10 burpees

STRENGTH
Hang Power Cleans 6 x 3 @80%
The Bear Complex 2 x 6
-squat clean (from floor)
-push jerk
-back squat
-push jerk
-touch & go on the floor

METCON
3 rounds for time:
5 reps "Bear"
-M/F L1=135/95, L2=95/75, L3=75/55, L4=55/45
10 burpees
15 KB/DB swings
20 mtn. climbers
25 push ups
30 med ball half jack knifes

Tuesday

2010-02-08T12:15:00.000-08:00

WARM-UP
20 air squats
20 crunches
10 air squats
10 push ups

STRENGTH
Squats 6 x 3 @80% max+
Barbell Lunges 3 x 12 (6 each leg)
Thrusters 3 x 12

METCON
-for time
24s
24 squats
24 squat jumps
24 lunges (each leg)
24 split squat jumps (switching legs)

CORE
Teacher directed

Monday

2010-02-07T09:26:00.000-08:00

Presentation on new courses being offered by the Kamiakin P.E. department for the 2010-2011 school year.
CrossTraining 1 & 2
Performance Weight Training 3 & 4

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

This is a HEAVY week of lifting, so be prepared to push yourself!!!
STRENGTH
Bench Press 6 x 3 start @75% of max
Push Jerk 5 x 3 @75% +
Heavy Jump Shrugs 3 x 5 (big shrug causing you to get off the floor or at least to your toes)
Heavy High Pulls (clean grip) 3 x 5

CORE
Teacher directed

Friday

2010-02-04T10:44:00.000-08:00

WARM -UP
10 hard push ups
10 jump squats
10 split squat jumps (lunge jump with leg switch)
30 crunches

STRENGTH
Push Jerk 5-5-3-3-1-1 work to set new 1-rep max
Incline Bench 4 x 6 ascending weight
Deadlift 5 x 5 time to start working heavy
-focus on proper form, keeping good lumbar curve
-after each set, perform 8 jump squats reaching for full vertical jump height

METCON
4 rounds for time:
10 push ups
20 half jack knifes
30 mtn. climbers
40 air squats
50 crunches

Thursday

2010-02-03T14:23:00.000-08:00

WARM-UP
10 push ups
10 tee pees
10 lunges (each leg)
10 air squats
10 mtn. climbers

STRENGTH
Bench 5-5-3-3-1-1 working toward new 1-rep max (start about 50% of max)
Thruster 4 x 6 ascending weight
Twisting Lunges 4 x 12 (6 each direction)
-holding weight plate in front (10, 25 or 45#), take lunge step & twist to side
Pull Ups 4 x 8

TABATA TIME!!
Tabata Mash Up...
4 rounds air squats (2 minutes)
4 rounds push ups (2 minutes)
2 rounds mtn. climbers (1 minute)
2 rounds burpees (1 minute)

CORE
Teacher directed as time allows

Wednesday

2010-02-02T12:10:00.000-08:00

WARM-UP
gym warm-up

METCON
"Brave 300"
Complete the following for time:
-30 pull ups
-30 push ups
-30 tee pees
-30 KB/DB swings
-30 air squats
-30 push press (M/F L1=95/65, L2=75/55, L3=65/45, L4=45/15)
-30 half jack knifes
-30 OH walking lunges (25# or 45# plate)
-30 bench dips
-30 burpees

--Complete exercises in the order listed, but you can start at any spot of the list.

Tuesday

2010-02-01T21:02:00.000-08:00

WARM-UP
10 air squats
10 tee pees
10 push ups
Samson Stretch

STRENGTH
Squats 5-5-3-3-1-1 work towards 1-rep max (start about 50-60% & add weight each set)
Sumo Deadlift Hi-Pull 4 x 6 (minimum rest between sets & add weight each set)
Front Squats 4 x 6
Pull Ups 4 x 10 or max reps

CORE
Teacher directed

Monday

2010-01-29T13:13:00.000-08:00

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

2010-01-28T12:51:00.000-08:00

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

2010-01-27T17:21:00.000-08:00

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

2010-01-26T18:47:00.000-08:00

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

2010-01-25T11:57:00.000-08:00

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

2010-01-18T12:54:00.000-08:00

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

2010-01-13T20:08:00.000-08:00

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

2010-01-11T19:45:00.000-08:00

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

2010-01-07T14:59:00.000-08:00

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

2010-01-06T13:08:00.000-08:00

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

2010-01-05T12:59:00.000-08:00

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

2010-01-04T14:54:00.000-08:00

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

2010-01-03T14:46:00.001-08:00

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.

Wednesday

2009-12-15T12:24:00.000-08:00

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

2009-12-13T11:55:00.000-08:00

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

2009-12-09T12:19:00.000-08:00

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

2009-12-08T10:31:00.000-08:00

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

2009-12-07T14:15:00.000-08:00

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

2009-12-06T13:41:00.000-08:00

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

2009-12-03T11:29:00.000-08:00

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

2009-12-02T21:31:00.000-08:00

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

2009-12-01T12:12:00.000-08:00

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!

Tuesday

2009-11-30T12:35:00.000-08:00

WARM-UP
barbell warm-up
shoulder girdle w/PVC
air squats
crunches

STRENGTH
Hang Power Cleans 6 x 4 @ 70-80% of 1-rep max
Heavy Power Shrugs 2 x 15
Thrusters 3 x 10
-M/F L1=135/95, L2=115/75, L3=85/55, L4=65/45
Overhead Squats 3 x 6

MINI METCON & CORE
As Many Rounds As Possible (AMRAP) for 8 minutes:
5 push ups
10 tee pees
15 air squats
20 crunches

Monday

2009-11-24T12:58:00.000-08:00

Welcome Back!!

WARM-UP--2 rounds
10 push ups
10 crunches
10 jumping jacks
10 air squats

STRENGTH
Bench 4 x 4 @75% of max
then...
Heavy Bench 3 x 2 @ 110% of max
--put crash bars up so bar is rested above chest & push bar up from there

Squats 4 x 4 @ 80-90% of max
Squats 1 x 20 @ 70% of max

Barbell Lunges 2 x 8 (each leg)
--after each set perform 10 jumping lunges (switch legs on each jump)

Pull ups 3 x max reps or 12

Bicep Curls 3 x 8 using barbell or dumbbells

CORE
Teacher choice!

Monday & Tuesday...KAMIAKIN TOTAL

2009-11-22T07:57:00.000-08:00

You will be completing the "KAMIAKIN TOTAL"

Four lifts--Bench, Squats, Hang Power Cleans, Push Jerk
1-rep max for each
Total of the 4 lifts is your Kamiakin Total

WARM-UP
Barbell warm-up
Shoulder girdle warm-up w/PVC
Air Squats
Push ups

--you should warm-up for each separate lift before you begin your 1-rep max sequence. Use empty bar, weighted bars, PVC, body weight etc.

KAMIAKIN TOTAL
RULES:
1) complete the 4 lifts in the order listed
2) you get three 1-rep attempts to set your max
3) you highest completed rep is your 1-rep max
4) a spotted lift does not count

EXTRA WORK
If you get done & have time left...skill work & practice

-overhead squats
-pull ups
-box jumps (work on higher jumps)
-knees to elbows

CORE
Teacher choice

Friday

2009-11-19T11:58:00.000-08:00

WARM-UP
10 air squats
10 jumping jacks
10 crunches
10 push ups

STRENGTH
Bench Press 3 x 5 @ 75% of max ascending
Bicep Curls 3 x 8 using barbell or dumbbells

WOD
"Minute by Minute"

You are doing 4 exercises for 1 minute each. You will rest 1 minute between exercises & complete 3 rounds of the workout. Keep track of total reps for each exercise during each round. Total your numbers...

1. Thruster M/F L1=75/65, L2=65/55, L3=55/45, L4=45/15
2. Burpees
3. Air Squats
4. Tee Pees

CORE
Hopefully none...

Thursday

2009-11-18T13:05:00.000-08:00

WARM-UP
3 minute jog

STRENGTH
Squats
-2 x 10 @ 50% max--10 jumping squats after each set
-1 x 20 @ 50 % max
-2 x 3 @ 90% max
Push Jerk 5 x 5 @ 75% max
Heavy High Pulls 3 x 5
Overhead Squats (OHS) 3 x 8
Bicep Curls w/barbell or dumbbells 3 x 8

CORE
Plank rotation

Wednesday

2009-11-17T12:12:00.000-08:00

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

STRENGTH
Power Cleans (from floor) 5 x 6 @70% of 3-rep max
Sumo Deadlift Hi-Pull 3 x 8

METCON
3 rounds of:
10 Thrusters M/F L1=95/75, L2=75/65, L3=65/55, L4=55/45
10 Burpees
Farmer's Walk (down & back in hall) 45# plates or 25# plates
10 Overhead Squats 45# plate or 25# plate
10 Box Jumps

CORE
Teacher Choice if time

Tuesday

2009-11-16T12:12:00.000-08:00

WARM-UP
10 air squats
10 lunges--each leg
10 crunches

STRENGTH
Squats 4 x 8 start at 60% of max, then do:
Half Squats 2 x 3 @ 90% of max
Push Jerk or Split Jerk 4 x 6
Barbell Lunges 3 x 8 each leg
Power Shrugs 3 x 12

CORE
3 rounds:
10 Knees to Elbows
10 Tee Pees
10 Half Jack Knifes
10 Overhead Squats (45# or 25# plate)

Monday

2009-11-15T16:03:00.000-08:00

WARM-UP
2 rounds of:
-10 push ups
-10 air squats
-10 crunches
-10 jumping jacks

STRENGTH
Bench 4 x 8 start @60% of 1-rep max
Incline Bench 3 x 10
Deadlift 3 x 8
Good Mornings 2 x 10
Bicep Curls 2 x 15
-straight bar, dumbbells

CORE
Teacher choice

Friday

2009-11-12T12:18:00.000-08:00

WARM-UP
10 push ups
10 air squats
10 jumping squats

STRENGTH
Bench 5-4-3-2-1 adding weight as you go--try to get to your 1-rep max
Overhead squats 3 x 8 L1=75#, L2=55#, L3=45#, L4=15#
Squats 3 x 10

METCON
3 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 Swings

CORE
Teacher choice (if time)

Tuesday

2009-11-09T18:12:00.000-08:00

WARM-UP
-barbell warm-up
-overhead squats w/pvc
-crunches

MAX LIFTS
Hang Power Cleans 5 x 3 to set new 3-rep max
--you can also attempt a 1-rep max after your 5 sets
Push Jerk 5 x 3 to set new 3-rep max

STRENGTH
Sumo Deadlift High Pull 3 x 8
Thruster 3 x 8

For both (M/F): L1=135/95, L2=95/75, L3=75/65, L4=55/45

CORE
Teacher choice

Monday

2009-11-08T14:44:00.000-08:00

Max out on Monday!

WARM-UP
2 rounds of:
-10 push ups
-20 air squats

MAX LIFTS
Warm up with appropriate weight before beginning workout.

Bench 5 x 3 setting new 3-rep max, then 1 x 1 to set a 1-rep max

Squats 5 x 3 setting new 3-rep max

ADDITIONAL STRENGTH
Deadlift 3 x 5
-this should be getting heavier

Pull-Ups 3 x max reps or 12 reps

CORE
Teacher choice

Friday

2009-11-05T12:43:00.000-08:00

WARM-UP--2 rounds
30 crunches
20 air squats
10 push ups

"DUELING WODS"
One group will start in the weight room, the other group in the hallway. Switch when done.

WEIGHT ROOM WOD...
21-15-9 reps of:
Sumo Deadlift Hi-Pull
-L1=75#, L2=65#, L3=55#, L4=45#
Push Ups
Knees to Elbows
KB/DB Swing

REST 2 MINUTES BETWEEN WODS

HALL WOD...
9-15-21 reps of:
Burpees
Weighted Lunges (reps for each leg) w/weight bars or 25# plates
Tee Pees
Box Jumps

CORE--if time
Teacher choice!

Thursday

2009-11-04T12:29:00.000-08:00

WARM-UP
2 rounds
-barbell warm-up
-overhead squat w/pvc
-push ups

STRENGTH
Squats 6 x 3 @90% of max--try to set new 3-rep max
Thruster 2 x 15
--L1=95#, L2=75#, L3=55#, L4=45#

MINI METCON
4 rounds
Hang Squat Clean 6 reps
--L1=115#, L2=95#, L3=65#, L4=45#
Prisoner Squat Jumps 8 reps (hands behind head)
Plyo Push Ups 10 reps (clapping, push hands off ground, etc.)

CORE
30 seconds each, 3 rounds
-Flutter Kicks
-Push Up Plank
-Plank (forearms)
-Leg Raise

Wednesday

2009-11-03T13:04:00.000-08:00

WARM-UP
Overhead Squat practice w/PVC
-work with partners to help in bar position, depth, body position & balance
-3 sets of 8 reps

WOD
"Seven Slices of Sweat"
Each student will perform 3 rounds of the following:
-15 hang power cleans (L1=115#, L2=95#, L3=65#, L4=45#)
-20 box jumps
-50 crunches
-15 burpees
-2 laps Farmer's Walk 45#/25# plates
-20 push ups
-20 KB/DB swings

Tabata Tuesday

2009-11-02T12:16:00.000-08:00

WARM-UP--2 rounds
10 push ups
10 air squats
10 half jack knifes

STRENGTH
Bench Press 3x6 @90% of max
Sumo Deadlift Hi-pull 2 x 15
-L1=95#, L2=75#, L3=55#, L4=45#
Overhead Squat 3 x 6
-L1=65#, L2=55#, L3=45#, L4=15#

TABATA
2 minutes crunches
2 minutes push ups
2 minutes half jack knifes
2 minutes squats (rest at bottom of squat)

Monday

2009-11-01T12:39:00.000-08:00

WARM-UP--2 rounds @30 secs
Barbell warm-up
Push ups
air squats

STRENGTH
Hang Power Cleans 6 x 3 @90% of max
Push Jerk 6 x 3 @ 90% of max

TEAM WOD
RULES---
-No more than 4 people per team (at each rack)
-Team members cannot do the same exercise at the same time
-Rotate through exercises in the order listed for prescribed number of reps

Each person will do:
20 pull ups
50 push ups
100 crunches
100 air squats
100 box jumps

CORE
30 seconds each for 3 rounds
-Flutter Kicks
-Straight Leg Raises (static hold)
-Hollow Rocks

Frightening Friday...

2009-10-29T12:08:00.000-07:00

On the eve of Halloween, a very scary workout!!

WARM-UP
10 Deep Squats with a stretch
10 Burpees
10 tee pees

STRENGTH
Bench 10-8-6-4-2-1 reps start at 50% & add weight for each set
Power Shrugs (heavy) 2 x 12
Power High Pulls 2 x 12
Push Jerk or Push Press 4 x 4 @75% of 3-rep max

CORE
PLANKS FOR THE MEMORIES!
10 sec. rest between exercises

60 sec. plank
30 sec. side plank
30 sec. side plank (other side)
30 sec. push up plank
90 sec. plank
45 sec. side plank
45 sec. side plank
45 sec. push up plank
120 sec. plank
60 sec. side plank
60 sec. side plank
60 sec. push up plank

Thursday

2009-10-28T11:58:00.000-07:00

WARM-UP--3o second rotation, 2 rounds
barbell warm-up
air squats
push ups

SKILL PRACTICE
With a partner (alternate) using empty bar, weighted bar or PVC:
1) Squat Clean transfer & catch 3 x 10
-start with the bar in the high pull position
-perform transfer--wrists & elbows under--as you drop into front squat position
-rise to standing position
2) Overhead Squat 3 x 10
-maintain proper squat position with bar overhead
-get a feel for your balance as you perform OH squat
-bar should be behind your head throughout movement

STRENGTH
Squats 4 x 5 @80% of 3-rep max
-After each set perform 15 jumping air squats

Hang Squat Cleans 4 x 7 @50-75% of your 3-rep clean max
-after each set perform 15 dumbbell bicep curls

METCON
5-10 minute AMRAP depending on time left in class...

5 tee pees
10 push ups
15 crunches
20 air squats

Wednesday

2009-10-27T14:22:00.000-07:00

WARM-UP
2 rounds:
-10 push ups
-10 crunches
-10 air squats

STRENGTH
Incline Bench 4 x 5 @ 50% of bench max (add weight as needed)
Deadlift 3 x 8 add weight as needed
Thrusters 3 x 12 L1=75#, L2=65#, L3=55#, L4=45#
--start at a level & add 10# each set if possible
--use dumbbells if you can't start at 45# bar

CORE
With partner, alternate exercises

15 overhead squats 45#/25# plate
15 weighted cruncehs 45#/25# plate
15 steering wheels 45#/25# plate
15 straight arm plate twists 45#/25#
15 straight arm plate raises 45#/25#

Tuesday

2009-10-26T21:07:00.000-07:00

Today is a heavy lift day.

WARM-UP
10 push ups
10 crunches
10 air squats
10 burpees

STRENGTH
-Bench 5 x 7 start at 50% max & move up as needed
-Bent Over Rows 3 x 7
-Squats 5 x 7 start @ 50% max & move up as needed
-Weigthed Lunges 3 x 7 (alternate & use each leg 7 reps)--use bar + needed weight

**make sure you are moving quickly through your groups--rest only during the time your partners are lifting.

If you get done:
-pull ups
-leg curls
-med ball crunches w/partner

CORE
Teacher choice...
-

Monday

2009-10-25T12:55:00.000-07:00

Today is an EXPLOSIVE day!!

WARM-UP
barbell warm up
push ups
crunches

STRENGTH
Hang Power Cleans 5 x 4 sets 1,2,3 80% of 3-rep max--set 4 @90%--set 5 @100%
Push Press 5 x 7 @60%, move up as needed

HALL
PLYOS!!
-hurdles
-ladders
-boxes
--alternating lunge jumps
--side hops over box
--front & back hops over box
--depth jumps (step off box & vertical jump)

Thursday

2009-10-21T09:57:00.000-07:00

Today one class may be testing while another is doing a workout.

WARM-UP
barbell warm-up
air squats
crunches

STRENGTH
Deadlift 2 x 12
Push Press 5 x 5 start at 50% of 3-rep max & add weight as needed
Power Shrugs 3 x 10
Power High Pulls 3 x 10

CORE
60 sec plank
30 sec side plank
30 sec side plank
90 sec plank
45 sec side plank
45 sec side plank
2 min plank
60 sec side plank
60 sec side plank

Wednesday

2009-10-20T17:24:00.000-07:00

Today we'll have a split dual metcon...

After your metcon is done, teachers will review the squat & hang power clean for testing Thursday & Friday (depending on who your teacher is).

WARM-UP
With your teacher at your spot.

WEIGHT ROOM
3 Rounds for time:
-20 reps Thruster L1=75#, L2=65#, L3=45#, L4=15#
-20 Burpees
-20 KB/DB Swings

(review hang power clean & have students practice with bar)

HALL
3 rounds for time:
-Farmer's Walk (end of hall & back) 45#, 25#, 10#
-20 steps overhead lunge 45#, 25#, 10#
-20 push ups
-20 tee pees

(review squat & have students practice air squats)

You'll do both workouts & switch after about 16 minutes. Once you are done with a workout, you're done! Remember, INTENSITY is the key to these metcons.

Tuesday

2009-10-19T14:10:00.000-07:00

WARM-UP
Barbell warm-up (focus on clean trnasfer)
Air Squats
Crunches

STRENGTH
-Hang Power Cleans 6 x 3 start at 60% & move up
-Push Jerk 5-5-4-4-3-3 start at 60% & move up to 3-rep max
-Squat Jumps 2 x 12
----after each set, perform 20 air squats
-Pull Ups 3 x 10 or max reps

CORE
5 minute AMRAP
-5 push ups
-10 half jack knifes
-15 crunches

Monday

2009-10-18T07:24:00.000-07:00

Remember, this week you'll be tested on squats & cleans using your 3-rep max.

WARM-UP--2 times
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Bench 5 x 7 start at 60% of max & add weight as necessary
Squats 5 x 3 start at 75% of max & set new 3-rep max
Power Shrugs 3 x 12 using heavy weights
--after each set of shrugs, use dumbbells for 8 reps of bicep curls
Pull Ups (if time) 3 sets of max

CORE 3 rounds
Group Rotation (30 secs each):
-crunches
-plank
-hanging knee raise (from pull up bar, hold knees up for 30 secs)
-seated med ball twists

Friday

2009-10-15T14:14:00.001-07:00

Testing will now commence!! We will start testing your technique on the back squat & hang power clean. Testing will continue into next week.

WARM-UP
Barbell warm-up
shoulder girdle w/pvc
air squats

STRENGTH
Squats 4 x 3 (try to get past your 3-rep max)
Hang Power Cleans 4 x 3 (try to get past your 3-rep max)

GROUP ROTATION--60 seconds per station, 30 second rest
-mad man push ups w/DB
-KB/DB swings
-box jumps
-air squats
-push press
-crunches

CORE--30 seconds per exercise, rotate to each exercise twice
-knees to elbows
-plank
-med ball half jack knifes

Thursday

2009-10-14T12:02:00.000-07:00

MAX EFFORT DAY!!

WARM-UP
3 person rotation
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Push Press 5 x 5 @60% max
Incline Bench 3 x 7 @ 50% of bench max
Deadlift 3 x 8
Pull Ups 3 x12 (or max) any style

CORE--3o second rotation x 3
-Knees to elbows or knee raises (hanging from pull up bar)
-Plank
-Medicine ball half jack knifes

Wednesday--PSAT Day

2009-10-14T06:00:00.000-07:00

It is a short day, so a short but intense workout.

WARM-UP
10 jumping jacks
10 squats
10 lunges (5 each leg)
10 tuck jumps

STRENGTH
Squats 5-4-3-1-1-1
5 reps @80% mas
4 reps @90% max
3 reps at max
1 rep @ max +10%
1 rep@ max + 15-20%
1 rep @ max + 20-25%

If time is remaining:
2 x max reps pull ups
-try to do a regular pull-up (kipping is OK)

Tuesday

2009-10-12T16:30:00.000-07:00

Today is an explosive/tabata day. The lifts will be explosive in nature & we'll add some Tabata fun at the end!

WARM-UP
jump squat stretch
leg swings
10 push ups
10 sit ups
10 squat jumps
10 lunge jumps (switch legs)

STRENGTH
Hang Power Cleans 5 x 7 @ 75% of max
Thrusters 2 x 15
-males L1=95#, L2=75#, L3=55#, L4=45#
-females L1=65#, L2=55#, L3=45#, L4=15#
Sumo Deadlift High Pull 2 x 15 (same weights as Thruster)

TABATA--6 minute Tabata sequence
4 rounds (2 mins) push ups
4 rounds (2 mins) squats
4 rounds (2 mins) burpees

Monday

2009-10-11T12:01:00.000-07:00

Today is a MAX EFFORT day. You are pushing your limits & working with you 3-rep max weight & beyond.

WARM-UP
3 rounds:
10 push ups
10 squats

STRENGTH
Bench 5-4-3-2-1 start @60% of 3-rep max
Squats 4 x 5 @75% of 3-rep max, move up as needed
Wide Grip High Pull 4 x 7

MINI METCON--time permitting
5 or 10 minutes (or whatever time is left) AMRAP (as many rounds as possible)
5 push ups
10 sit ups
15 squats

Friday

2009-10-08T16:49:00.000-07:00

WARM-UP
barbell warm-up
sit ups
air squats

STRENGTH
Incline bench 3 x 7 @40% of bench max
Push Press 3 x 7 @50% of max

METCON
"The Power of 10x"
2 or 3 rounds for time (depends on time left in class)
10 push ups
10 pull ups (using your style)
10 squats
10 kettlebell/dumbbell swings (20# minimum)
10 sit ups
10 lunge jumps (lunge, jump & switch feet)
10 push press (45#, 15# DB, 10# DB, 15# bar)
10 bench dips
10 tee pees
10 burpees

Have a good weekend!

Thursday

2009-10-07T17:58:00.000-07:00

Split Day

WARM-UP
Jog in gym

HALL WORK
3 rounds--
-Farmer's Walk from weight room door to west gym door
-45#, 25#, 10#
-10 burpees
-50 sit ups
-10 tuck jumps

WEIGHT ROOM
Cleans (from floor, catch in front squat) 5 x5 @75%
Jump Squats 2 x 15 (full back squat w/jump)
-Level 1 95#
-Level 2 75#
-Level 3 55#
-Level 4 45#
-Level 5 15#

CORE
2 rounds--
half jack knifes x 15
crunch x 15
bicycle crunch x 15

Wednesday

2009-10-06T19:23:00.000-07:00

WARM-UP
3 person warm -up
-barbell warm-up
-overhead squats w/pvc
-push ups

STRENGTH
Bench 5 x 5 reps @ 75% of your max
--when your 5 reps are done, do 10 plyometric push ups
Deadlift 4 x 5 reps
--weight needs to be getting heavier, but maintain lumbar curve!!
Thruster 2 x 15 reps
--This should be difficult to finish
-Level 1 115#
-Level 2 95#
-Level 3 75#
-Level 4 55#
-Level 5 45#

CORE
Side Plank 2 x 45 secs (twice each side)
One Legged Toe Touch (balance on one foot, keeping leg straight bend at waist to touch toe) 2 x 30 secs (twice each side)
Push Up Plank 1 x 90 secs

Tuesday

2009-10-05T12:37:00.000-07:00

WARM-UP
2 rounds
-15 jumping jacks
-10 sit ups
-5 push ups

3-REP MAX
Squats 3 x 3
Hang Power Cleans 3 x 3
*set 3-rep max for both lifts & report scores to your teachers

METCON--"5 x 3 = 15"
3 rounds of:
-15 Kettlebell/Dumbbell swings 50#, 35#, 25#, 15#, 10#
-15 push ups
-15 sit ups
-15 squats
-15 bent over rows

CORE x 2
15 tee pees
15 half jackknifes
15 flutter kicks
15 secs plank

Monday

2009-10-05T06:11:00.000-07:00

SPLIT

STRENGTH
Bench 3 x 3
Push Jerk 3x3
--You are setting your 3-rep max on these 2 lifts today. Make sure your teacher records your max weights & that you record them also. We will be using the 3-rep max number as a guide in determining the weight you'll lift with in the coming weeks.

When you're done with these 2 lifts...
3 sets of max pull-ups (regular, kipping, modified)

HALL WORK
3 rounds:
-Overhead Walking Lunge 20 steps (10 each leg)--use 45#, 25# or 10# plate
-150 jump ropes
-20 squat jumps (hands behind head--prisoner like!--jump as high as possible each jump)

CORE
New core exercise--HOLLOW ROCKS

Friday--first "split" day

2009-10-01T08:54:00.000-07:00

Today, we will have split workouts. One class will do plyometrics & agility work for half the period while the other class is in the weightroom. Halfway through class we will switch.

WARM-UP
Plyo warm-up
In weight room:
--barbell warm-up
--shoulder girdle moves w/PVC
--bent over rows

STRENGTH/METCON
We will complete a triplet of 21-15-9 reps. You start with 21 reps of each movement, then 15 reps, then 9 reps. This is done "for time." Please note our levels of work. Work with weight that is appropriate to you!

For Time: 21-15-9 reps of each...
--Thruster
--Pull Ups, Bar Pull Ups or Bent Over Rows
--Burpees

Level 1 = 95#
Level 2 = 75#
Level 3 = 55#
Level 4 = 45#
Level 5 = 2 x 15# dumbbells

Use the same weight for thrusters & bent over rows.

Thursday--Heavy again!

2009-09-29T17:56:00.000-07:00

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...

2009-09-29T17:47:00.000-07:00

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!

2009-09-28T09:32:00.000-07:00

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!

2009-09-28T07:02:00.000-07:00

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

2009-09-24T14:15:00.001-07:00

Teacher choice!!

Thursday

2009-09-23T14:18:00.000-07:00

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

2009-09-22T12:39:00.000-07:00

Early release today!!

Teacher Choice Day...

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

Tuesday

2009-09-21T14:09:00.000-07:00

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

2009-09-20T12:02:00.000-07:00

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

2009-09-17T12:11:00.000-07:00

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 :)

2009-09-16T13:20:00.000-07:00

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

2009-09-15T12:03:00.001-07:00

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

Tuesday = Day of the DEAD(lift)!

2009-09-14T12:34:00.001-07:00

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!

2009-09-13T09:52:00.000-07:00

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!!