Let the Fitness Begin!

Monday, June 23, 2014

Weekly Programming Links:  Group Class, Venice Barbell Club, Paradiso Gymnastics

Today is the first day of our new Fitness and Advanced leveled programming!  The prehab, group warmup and cool down will be listed at the top of the page for all athletes.  The Fitness and Advanced options are listed separately below, including all pertinent videos and notes for the workout of the day.

Prehab

Groiners, 60 seconds each side
10 Wall Extensions with PVC (demo below)
Sampson Stretch, 60 seconds each side
Calf Stretch, 60 seconds each side

Group Warmup

2 Rounds:
Jog 200 meters
20 Walking Lunges
100′ Bear Crawl

Cool Down

10 Wall Extensions with PVC
Calf Stretch, 60 seconds each
Pigeon Stretch, 2 minutes each
10 Wall Extensions with PVC

Fitness

Strength

Three sets of:
Front Squat x 8-10 reps
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

Notes: Try to partner up in advance for the pull-ups and partner leg tosses and stick to the rest intervals.  Squats may be performed with a barbell, dumbbell(s), or kettle bell(s) in the front rack position.  Focus on control through the full range of motion for the pull-ups, using bands, spotters or ring rows as needed.

Conditioning

2 Rounds for max reps:
2 minutes of Rowing for calories
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Burpees

 Notes:  Score is one total number of reps.  Calories on the rower count as reps.

Advanced

Strength

Wendler Cycle 3, Week 2

Back Squat: 70% x 3, 80% x 3, 90% x 3+
Press: 70% x 3, 80% x 3, 90% x 3+

Notes: Percentages are based off 90% of true 1 RM. When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Perform a few warm up sets before getting into your working sets. Keep rest intervals around 2 minutes.

Conditioning

Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

Notes:  The barbell should be taken from the ground for the lunges.  Focus on control through the full range of motion up and down for the pull-ups.

On Ramp graduation!  Congratulations!