Monday 4.1.2019
"FITNESS" & "PERFORMANCE"
A. Three sets of:Tempo Back Squat x 5 reps @ 33X1 tempoRest 2-3 minutes between sets*The focus of these Squats is to maintain solid position (upright torso, weight in heels, etc.) throughout the entire eccentric portion, as well as the 3-second pause in the bottom of each rep. Loading should not be so heavy that form starts to break down (think 50-60% of your 1-RM Back Squat as being a good goal to work toward). For more info on this training cycle, please check out the post here.B. Three sets for max reps of:45 Seconds of Strict Pull-ups (any grip)Rest 15 seconds45 Seconds of Goblet Walking Lunges (or Step-Ups)Rest 15 seconds45 Seconds of Assault Bike (for Calories)Rest 75 secondsC. (Accessory Work) Three sets of:Single Arm Dumbbell Row x 8 reps each sideRest 30 secondsPlank or Weighted Plank x 45 secondsRest 30 seconds
"COMPETITION"
A. Five sets of:5-Position German Power Snatch x 2 repsRest 2 minutes(Pause for 2 seconds in the following positions: 2" off ground, Knee, Power position, Power Catch, Bottom of Squat, Half-way up from Squat)Loading per set (by %): 50; 60; 60; 65; 65B. Three sets of:Tempo Back Squat x 5 reps @ 33X1 tempoRest 2-3 minutes between sets*The focus of these Squats is to maintain solid position (upright torso, weight in heels, etc.) throughout the entire eccentric portion, as well as the 3-second pause in the bottom of each rep. Loading should not be so heavy that form starts to break down (think 50-60% of your 1-RM Back Squat as being a good goal to work toward). For more info on this training cycle, please check out the post here.C. Three sets for max reps of:45 Seconds of Strict Pull-ups (any grip)Rest 15 seconds45 Seconds of Goblet Walking Lunges (or Step-Ups)Rest 15 seconds45 Seconds of Assault BikeRest 75 secondsD. (Accessory Work) Three sets of:Single Arm Dumbbell Row x 8 reps each sideRest 30 secondsPlank or Weighted Plank x 45 secondsRest 30 seconds
"ENDURANCE"
30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2