Hey crew!
This week was AWESOME at the gym! There was great energy, hard work and smooooth technique. You are doing awesome and training consistently…keep it up!
Here is this week’s training outline…keep at it. We are closing in on the end of this training cycle and we can’t wait to see your progress!
This Friday your coaches Kelly, Meghan and Jake compete at the Weightlifting National Championships! They all lift at the same time (2pm MST) on Friday…if you want to watch there will be details on the webcast at www.usaweightlifting.org and we will post it on facebook as well.
IMPORTANT DATES
May 28th: Memorial Day Murph @ 9 or 10am
June 10th: Peak Anniversary Bowling Party at Stars and Strikes
July 4th: Pool Party and Fireworks at Angie’s House!
Monday
Front Sqwats!
Health
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Fitness
‘Grace’
30 Clean and Jerks for Time (61/42)
Tuesday
Snatch Day!
Health
Three rounds for time of:
400 Meter Run
30 V-Ups
20 Stationary Dips
Fitness
hree rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Wednesday
Upper Body and Core Work
Health
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats
Fitness
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)
Thursday
Core and Accessory Work
Health
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
Fitness
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Friday
Clean and Jerks
Health
Four sets of:
30 seconds of DB Stepups
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest
Fitness
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps
Saturday
Health
In teams of four, complete three rounds each of:
Row 500 Meters
20 Dumbbell Thrusters
10 Strict Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Fitness
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
