We’re going to try a little experiment here. To help you plan your training, we will be announcing our weekly training plan.
Training plan for this week:
Strength Priority Days: Tuesday, Wednesday, Saturday
Conditioning Benchmarks: Friday, Sunday
General Conditioning Workouts: Monday, Thursday
Sectionals Athletes…
Meeting Tuesday evening at 7:00PM at the gym for all sectionals athletes.
Training Tuesday, Wednesday, Thursday. Then it’s on the plane and off to Edmonton!!!!
Let us know if this helps you or if you have any suggestions for how we can improve this to serve you better.
Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead – 155 lbs
10 Push Ups
15 Hip Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.
Workout of the Day
A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00
Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day
This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.
On Tuesday morning, I asked Danielle whether she had recently tried a pullup. She said it had been several months since she tried. After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups. She’s a natural. That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!! Congrats Danielle! Here’s the video…
5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups
For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.
