Wednesday, February 14, 2018

Feb 14th, 2018

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Wednesday, February 14, 2018

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Athletic Development: Squat Day

Part 1:

Back Squats

0:00-8×30%
3:00-8×40%
6:00-6×50%
9:00-6×60%
12:00-4×70%
15:00-4×80%
18:00-2×80-85%
21:00-2×85-90%

Start each time interval with the barbell on your back and superset w/ Burpee Facing Box Jumps to extension for the remaining time in the minute.

For example, at about 2:50, get the bar on your back for the 8×40% at the 3 minute mark. At the 3 minute mark, hit your 8 squats and then rack it as fast as possible, turn around and start doing Burpee Facing Box Jumps as fast as possible until the 4 minute mark (60 seconds of work).

Part 2:

As Many Rounds and Reps As Possible in 10 Minutes

-10 Dumbbell Power Cleans
-10 Dumbbell alternating Box Step Ups
-10 Dumbbell Push Press
-10 Chest to Bar Pull-Ups

For the step ups, hold the dumbbells in hand by your side and step up with same standard as normal Step-Up. The weight and movements should be challenging, but for a short (10 minute) routine with small (10 rep) sets, try to pick weight and movements that will allow for a smooth, unbroken flow. If you have to break up sets, that is fine, but try to keep them to no more than 1 or 2 breaks per set (you should not be doing singles of any movements, the routine is too short and that will chew the clock)

Option 1: 50/35 dumbbell, 24/20 inch box, as written

Option 2: 35/25 dumbbell, 24/20 inch box, Pull-Ups

Option 3: 25/15 dumbbell, as needed box height, assisted Pull-Ups

The rest of this routine, General Fitness, Core and Physique Fitness, Senior Fitness and Additional Programming are viewable to members only! Sign up now!

General Fitness:

30 Seconds on/ 30 Seconds off

5 Minutes at each Prescribed Movement

-Calorie Row
Wallballs
-Calorie Bike
Kettlebell Sumo Deadlift High Pull
Box Jump Overs
Burpees

Today’s workout is 30 minutes long and consists of 6 prescribed movements, all to be performed as a sprint!  You will work as hard as possible for 30 seconds then recover for the next 30 seconds.  Strive to hit the same amount of repetitions every minute on the minute for the 5 minutes at each movement!

Core and Physique Fitness:

Core Chipper with Burpee EMOM

Every minute on the minute perform 5 burpees
-100 Strict Sit-Ups
-80 2 Count Scissor Kicks
-60  Plank Walk Ups
-40 2 count Russian Twist
-20 Toes to Bar
-10 4 Count Leg Lifts

This chipper is a core burner! Complete the entire workout 1 time through as fast as you can, performing 5 burpees every minute on the minute then picking back up where you left off.

If you cannot perform a Strict Sit-up, you may modify by butterflying your legs, lay all the way back to have shoulders and fingertips touch ground behind you, as you sit up make sure your shoulders pass through your hip crease.

If you do not have a bar for Toes to Bar you may substitute with V-Ups or Leg Lifts. If you have a bar but need to modify Toes to Bar, you may perform Hanging Knees Raises from the bar.

Movements that are on a 2 count means the right and left side of the body equals 1 repetition.

Additional Programming:

Session 1: aerobic work for any athlete

Complete As Fast As Possible:

-20 minute max; if you do not finish in 20 minutes, stop wherever you are

-70/56 Cal Row
-70 Wallball

 

Session 2:

Strength:

-Build Up to 1 Rep Heavy Push Jerk

-Then 3 x 5 at 80% of 1 Rep Heavy

Complete As Many Rounds As Possible In 15 Minutes

-5 Handstand Push-Ups (Neutral)
-10 Strict Sit-Ups 
-15 Push Press (95/65)
-50 Double Unders

 

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