TGU and RDL

Monday, August 4, 2014

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

Prehab

Super Rack with band
PVC Dislocates
Monster Walks
Bird Dogs

Warmup

3 rounds:
10 Romanian Deadlifts
10 Front Squats
200m Jog

Cool Down

Pec Stretch 1 min
Pigeon Stretch 1 min
Couch Stretch 1 min

Fitness

Strength

Four sets with 45 seconds rest between movements:

Turkish Get-Ups x 2-3 reps each arm
Romanian Deadlifts x 6-8 reps, take 3 seconds on each descent
Push-Ups x 12-15 reps, take 2 seconds on each descent

Conditioning

In teams of two, partners alternate to complete 5 sets each of:

Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
100 Meter Run

Notes: Each round should be a sprint and ideally performed unbroken. The russian swing should be used for newer athletes and those beginning to use heavier kettlebells.

Advanced

Strength

Take the first 40 minutes of class to warmup and attempt a new 1RM in the Front Squat and then Snatch.

Notes: Recommended loads per set by % – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+.

Conditioning

Row 2000 Meters for time