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

Friday

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

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

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

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

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

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

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

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

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

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

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

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

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

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.