Skill day! GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3
Lift and a heavy “core” workout 😉 SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%
Heavy, shoulder health and something short… STRENGTH/POWER: 1 Power Clean + 2 Thrusters + 1 SQUAT Clean Thruster * Work up to the best loading you can for the day in 15-20 minutes SHOULDER STABILITY: DB Windmills * 3 sets of 5 each arm with a slightly heavier
Final squat Friday before we switch things up next Friday! STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101% * 20-25 minutes to work through all six
Fit! WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse
Week 2 of Cleans & Deads! POWER: Every minute on the minute for 10 minutes perform the following: 1 Hang Power Clean @ 85% 1RM + 1 Floor Power Clean @ 85% 1RM Then at the 10:00 mark proceed to… 1 set of 20 reps on Deadlift
Don’t forget no 5:30pm tonight! STRENGTH: 20 minutes Strict Barbell Press from a Rack (Must pause with barbell in the rack position every rep) 6-5-4-3-2-1 * Progressively build loads on each set until you get down to 1 rep with around 90-95% of your best… * Leave some room
REMINDER: No evening class tonight so we can set up for the Olympic Meet on Saturday CORE STRENGTH/STABILITY: 50m Single Arm Farmer’s Carry (Left arm for 25m & right for 25m) * Use KBs, DBs & Farmer’s Handles Load up and see how you do in 20 mins
Stones are back! SKILL/POWER: 15-20 minutes Work up to a heavy set of 2 reps of stone to shoulder (1 on the left and 1 on the right) * Can work up to 170#, but make sure to double and triple up mats under your stones to protect the
Changing up Fridays and bringing back an old school favorite… STRENGTH: 20 minutes CLOSE GRIP Bench Press 3-3-3-3-3 * Hands must be shoulder width part or closer together * Take the same approach as we did on Cleans on Wednesday for loading 1.) Go for an all out 3RM
Quick power & skill then our last “Fran” training session before testing next week! POWER/SKILL: Work up steadily to a heavy load for a 2 Rep SQUAT Clean Thruster in 15 minutes… Try to see if you can perform the Thruster without taking a step as you complete
Testing continues! STRENGTH TEST: Back Squat 5RM * Warm ups: – 60% x 5 reps, 70% x 3 reps, 80% x 2 reps * Test Sets: – 85-90% x 5 reps, 90-95% x 5 reps… * Can take another try if things are feeling good, but 2 sets is
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