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