A community of support and education aimed to help you achieve your fitness goals.

April 6 to April 12 2015

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Welcome to the first week of our Performance program. Purpose is what guides our training program. Through purposeful training you can improve your health and performance in the way that is most meaningful to your needs and aspirations.

The Fitness option will aid in helping you improve your health and fitness.  This is a great option for beginners. It is an effective way to build a great base and to create an awareness for what works best for you and your body.

The Performance option has a greater degree of complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer. We integrate olympic weightlifting, plyometrics, gymnastics, etc.

Each month we will be concentrating on a certain skill or movement. We will go through progressions throughout the month to allow you to learn and master this certain movement.  Double unders (skipping) will be the movement for April.

 

Monday 04/06/15

A. 5 minutes – Skipping/Double Under technique

B.
4 sets
3 Back Squats @20X1
rest 180sec

C.
4 sets
6-8 Dumbbell pause Bench Press @1212
rest 30sec
6-8 Dumbbell Bent Row @20X1
rest 120sec

D.
Performance
3 sets for time:
60 Double Unders (or 120 Single Skips)
20 Chin Ups
20 Wall Balls (14/20)
rest walk 120sec

Fitness
3 sets for time:
80 Single Skips
12 Ring Rows
12 Wall Balls (10/14)
rest walk 90sec

 

Tuesday 04/07/15

A.
Performance
Jerk 2, 2, 2, 1, 1  (2s @80%, 1s @85%)
rest 90sec

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~55%)
rest 90sec

B.
Performance
Every minute on the minute for 10 minutes
1 Power Clean + 1 Hang Power Clean

Fitness
Every minute on the minute for 5 minutes
5 Barbell Romanian Deadlift

C.
Performance
3 sets
Row 20 calories
10 floor Dumbbell Shoulder Press
20 Box Jumps (20”/24”) (step down)
10 KB Swings (35/53)
rest 1:1

Fitness
3 sets
Row 10 calories
10 ball slams
10 box jumps (16”/20”) (step down)
10 russian KB Swings (26/35)
rest 1:1

 

Wednesday 04/08/15

REST DAY

Active Rest: Run, Bike, Swim, Mobility
Open Gym at 12:15pm

 

Thursday 04/09/15

A.
Performance
10 sets – every 45sec
1 Front Squat @20X1 (75% of 1RM) – Work on speed from bottom.

Fitness
Every minute on the minute for 5 minutes
3 Front Squats @20X1 (moderate weight ~55%)

B.
Performance
6 sets – every 2 min
3 Deadlifts (start at 75%)

Fitness
3 sets – every 2min
3 Deadlift (~55%)

C.
4 sets
10 Strict Toes to Bar
10 Plate Chops (ea)
rest as needed

 

Friday 04/10/15

A.
Performance
Power Snatch
In 10 minutes build to a heavy single (not a 1RM)

Fitness
10 minutes – Dumbbell Snatch technique

B.
Performance
Every minute on the minute for 8 minutes
3 Touch and Go Power Snatch (70-75% of #1)

Fitness
3 sets
As many reps as possible in 60 seconds – push ups
rest 120sec

C.
Performance
3 sets
As many reps as possible in 60sec – clapping push ups
rest 120sec

Fitness
3 sets for time:
300m row
10 alternating Dumbbell Snatch
10 Ring Rows
rest 120sec

D.
Performance
3 sets for time:
500m row
10 Touch & Go Clean (75/115 – full clean)
15 Ring Rows
rest 120sec

 

Saturday 04/11/15

A. 10 minutes – Double Under technique

B.
Performance
“Kelly”
5 sets for time:
400m Run
30 Box Jumps
30 Wall Balls

Fitness
“Half Kelly”
5 sets for time:
200m Run
15 Box Jumps
15 Wall Balls

C. 10 minute Plank – every break perform 15 hollow rocks

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