Sunday, October 4, 2015

Evening Athletes - Week 1

Week One - Day One
  1. Front rack mobility
    1. Front rack pre-test
    2. Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)
OR
  c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)
  d.  Front rack post-test
  1. Front squat - 3 x 5 (32X2) to determine a challenging working weight
  2. Front squat 5 x 5 (32X2) every 3 minutes
  3. Pendlay row - 3 x 5 (X222) to determine a challenging working weight
  4. A. Pendlay Row - 6 x 5 (X222) every 3 minutes
B. HSPU - 6 x Max (4-8)
6. Tabata KBS
7. Tabata front plank

Week One - Day Two
  1. Overhead mobility
    1. Overhead pre-test
    2. T-spine overhead extension smash - option 1 - 2 minutes
    3. Overhead lacrosse ball smash - 2 minutes each side
    4. Banded overhead distraction - 2 minutes on each arm
    5. Overhead post-test
  2. Burgener warm-up
    1. Down and up - speed through the middle
    2. Elbows high and outside - barbell close to the body
    3. Muscle snatch - turnover
    4. 2”, 4”, and 6” snatch drops - footwork
    5. Snatch lands - footwork
  3. 7 x 3 hang power snatch with 2-count descent, pause in hang, and hold overhead
  4. 7 x 1+2 behind the neck push press and overhead squat (03X3)
  5. 3 rounds of 10 duffel bag to shoulder and 25 sit-ups
  6. Back plank x 5

Week One - Day Three
  1. Squat mobility
    1. Squat pre-test
    2. Superfriend quad smash (3 minutes/leg)
    3. Squat post-test
  2. Deadlift - 3 x 5 (X030) to determine a challenging working weight OR work up to 70% 1RM
  3. Deadlift 5 x 5 (X030) every 3 minutes
  4. Push press - 3 x 5 (X202) to determine a challenging working weight
  5. A. Push press - 6 x 5 (X202) every 3 minutes
B. Pull-up - 6 x Max (4-8) or 1-2 negatives
  1. 10 rounds of 3 tall box jumps and 5 burpees, rest 15 seconds
  2. 6 rounds of 30:30 windmills

Week One - Day Four
  1. Front rack mobility
    1. Front rack pre-test
    2. Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)
OR
  c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)
  d.  Front rack post-test
  1. Modified Burgener warm-up
    1. Down and up - speed through the middle
    2. Elbows high and outside - barbell close to the body
    3. Muscle clean - turnover
    4. 2”, 4”, and 6” clean drops - footwork
    5. Clean lands - footwork
  2. 7 x 3 hang power clean with 2-count descent and pause in hang
  3. 7 x 1+2 push press and push jerk
  4. Sled push and sled pull combination
  5. 6 rounds of 30:30 back extensions

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