Sunday, August 30–8 AM Class
Team Conditioning
Monday, August 31, 2015
Strength: Squat
50% x 5, 60% x 4, 70% x 3, 80% x 2
Singles at 88, 90, 93 %
Pause or Box Squats 2×3 @ 80%
Conditioning: “Single Annie”
Single Unders/Situps
100/50, 80/40, 70/30, 60/20, 50/10
**Chalk Talk: This is meant to be a burner–jumpropes should move relatively quickly so we will give you some time to get to a rope that works for you. Situps may require breaking up the bigger sets. Workout as Rx’d indicates full situps (torso to perpendicular, touching the toes); we will asterisk and post the best times–Rx and otherwise.
Wednesday, September 2, 2015
Strength: Bench/Press
50% x 5, 60% x 4, 70% x 3, 80% x 2
Singles at 88, 90, 93 %
1 x AMRAP @ 80%
Conditioning: 3 rounds, not for time
Max KB swings, 75 seconds
Max perfect pushups, 20 seconds
Max 60/40 lb loads to shoulder, 30 seconds
15-25 unbroken goblet squats
**Chalk Talk: Score on this workout is total KB swings and Med Ball Loads. Power through those with the quickness and speed. Pushups and goblets are included to provide some junk miles such as it is–work for both of those movements, attention for form, but not for speed.
Friday, September 4, 2015
Strength: Deadlift
50% x 5, 60% x 4, 70% x 3, 80% x 2
Singles at 88, 90, 93 %
1 x 3 @ 85-88%
Conditioning:
1) 21-15-9 for time
One-Arm DB Snatch (Total reps)
Squat Thrust (Video here)
2) 2 Rounds through (time each round, rest between rds, beat time on second)
3 Power Clean, 2 Push Press, 1 Back Squat
25 situps
**Chalk Talk: Two smaller conditioners here. Power through the first for speed–there is no ground requirement or vertical jump on the squat thrust so we can go fast here without worrying on hyperextension of the low back. Go relatively heavy on the weight in the second conditioner, especially if you do it first (we will split bigger classes). If you are making the 2 push presses easily without a bit of a grind, the weight is too light and you aren’t getting the stimulus we are looking for from the workout.
