Wk 1/4 – Sept. 16
Monday
A. Back Squat, 8-9 reps x 2 sets, 2-4 min b/t
B. Back Squat, 10-12 reps @ 60~% of A x 1 set – @ 10×0 – speed is the goal / no pause @ the top
C. Bench Press @ 11×1, 6-7 tough reps x 3 sets, 2-3 min b/t – coach joey will show you guys how to be powerlifters this day
D. Flat DB Bench Press, 20 unbroken reps @ toughest you can x 2 sets, 2-3 min b/t
E. Deadlift @ 40×0, 10 reps @ tempo unbroken /touch and go x 3 sets, 2 min – light – > Moderate loading, focus is feeling position with the tempo and being under tension the entire time!
F. @ High Effort For Max Reps
1:30 min Alternating Step-Up onto 20” Box
1:30 min Echo Bike
1:30 min Reverse Lunges
1:30 min Echo Bike
Tuesday
A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 1 Hi-Hang Muscle Snatch + 3 OHS x 3 sets, rest as needed – @ moderate load
B. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Hi-Hang Power Snatch + 3 OHS x 3 sets, rest as needed @ tough load
C. For Time
Lateral Barbell Burpees – 15-12-9
Below Knee Hang Power Cleans @ 75/115lbs – 9-7-5
Toes to Bar – 7-7-7
2 min Rest
Lateral Barbell Burpees – 15-12-9
Push Jerks @ 75/115lbs – 9-7-5 *bar from floor
Toes to Bar – 7-7-7
D1. Seated DB Arnold Press @ 20×0, 8-12 reps x 3 sets, 1-1:30 min
D2. Standing EZ Curl BB Bicep @ 20×0, 10-12 reps x 3 sets 1-1:30 min * can share bars or do standing db hammer curls – same reps
Wednesday
A. Depth Jump to Hurdle Jump, 1 rep every 20 sec x 5 minutes – Moderate Height / Smooth Technique – https://www.youtube.com/watch?v=M1hst4LvYC8
*can set this up off – depth jump off low box, then have dowel set-up with box if appropriate for individuals
B. Single Leg Lateral Hurdles, 6 quick /touch and go hurdles x 3 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=8FS_yREhLi0
C. Double Unders, 20-30 sec x 5-10 sets, rest as needed
D. 5 Rounds For Max Reps
4 min [400m Running + AMRAP Rowing Cals in time remaining]
– No Rest –
E. Core Work / Mobility / Cool Down / Coaches Choice If Time
Thursday
A. 1 Below Knee Hang Muscle Clean + 1 Above Knee Hang Muscle Clean + 1 Hi-Hang Muscle Clean + 3 Split Jerks x 3 sets, rest as needed @ Moderate
B. 1 Below Knee Hang Squat Clean + 1 Above Knee Hang Squat Clean + 1 Hi-Hang Squat Clean + 2 Split Jerks x 3 sets, rest as needed – @ Tough
C. 10 sets @ high effort
125/150m Ski Erg
4 Deadlifts @ 65/95lbs
3 Hang Power Snatch@ 65/95lbs
2 Kipping Pull-Ups
30 sec rest
D. DB Bent Over Rows @ 20×0, 10-12 reps x 4 sets, rest as needed
Friday
A. Warm-Up/Prep
B. EMOM x 24 minutes
1st – 30 sec Rowing
2nd – 30 sec Bike Erg
3rd – 30 sec Ski Erg
4th – 30 sec Echo Bike
C1. Single Leg Wall Assisted RDL, 10-12 reps per leg x 3 sets, 30-60 sec b/t legs
C2. Rear Elevated Split squat, 8-15/leg x 3 sets, 30-60 sec b/t legs – No Load / Good ROM / Fast Split Squats / High Leg Burn – 2 min rest before C1
D. 100 Hollow Rocks