Monday June 16th, 2014

Fitness:

Fitness notes: The Fitness format has changed. Now every day includes some strength and some conditioning. This is to better serve our Fitness crowd. If you come 3 days a week or less this is the program for you. It will hit all strength movements and conditioning time domains. 

A.
3 working sets of:
A1. Goblet Squat or Front Squat x 8-10 reps @ 30X1.    If doing FS, clean the weight then perform 8-10.
Rest 60 seconds
A2. Pull-Ups x 6-8 reps @ 2110.
Rest 60 seconds

B1. Partnered Leg Tosses x 15-20 reps

Rest 60 seconds
B2. Batwing rows 8-10 reps

Rest 60 seconds.

C.
For max reps/calories:
2 minutes of Rowing
2 minutes of Box Jump- step down

2 minutes of Rowing
2 minutes of Box Jump- step down

Performance:

Performance notes: 

New cycle starts today with emphasis on squatting. There will be some type of squatting on Monday, Weds and Fri.

 As your squat goes up, so goes up your snatch, clean and jerk, and in general your power.

Get in and get warm and get going. There is a bit of volume to these workouts so don't let the rest time drift on you. That said with the volume of squatting, your legs will be sore. Very sore. If you are not ok with this, now is a good time to switch to Fitness. The Fitness format has changed and now every day includes some strength and some conditioning.

PRIORITIZE YOUR MOBILITY.  Squat Therapy every day and twice on squat days. 

Pay attention to how you feel. If you feel run down etc., then take extra rest or let a coach know and we will tell modify a day or two. If you know your are someone who has a hard time with squat volume, then a good idea on Wednesdays will be to do some aerobic work on the rower or Airdyne or skills practice on Wednesdays instead of the squat work. This will allow a bit more recovery between squatting days.

PLEASE POST TO COMMENTS. It does not need to be super detailed but this is what I would like to see. 

how you felt before the session--scale of 1-10.
how you felt during the session--scale of 1-10.

so for example I post to today and it would be

8
8
A. up to 225
B. up to 135
C. up to 285
D. 40 reps.  



A.
Five sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the five sets to a tough set with perfect form. 

*Be conservative with your weight selection. 4 seconds is a long time in bottom. This is more about perfect positioning than loading it. Especially during our first time doing it. Start at around 50-60% of 1RM and build from there.

B.
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM.    Keep perfect positions. Lower the weight if positioning is poor. Most athletes shouldn't have trouble with 3 reps at 75%.

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (155/95 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds