Flight Simulator

Tuesday, November 25, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Mccoy at 8pm at Venice for Venice Barbell Club!

Prehab

Monster Walks
PVC Disolocates
Bottom Squat Hold 2 min

Warm Up

400 m Run
100′ High Skips
100′ High Knees
100′ Carioca
100′ Butt Kickers
15 Jump Squats

Cool Down

Down Dog Calf Stretch 1 min/side
Couch Stretch 1 min/side
Banded Hamstring Stretch 1 min/side

Fitness

Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:
6-5-5-4-3-3-3-3

Notes:  Same as last week!  See if you can increase the load on each round.  If this is your first time and you know your percentages, start around 60% and attempt to add load every round.  Record your heaviest 3 reps.

Conditioning

Three rounds for time of:
50/30 Push-Ups
50 Double-Unders
400 Meter Run
-20 min cap-

Notes:  Scale to ensure quality movement and range of motion.  The numbers are male/female.  If you cannot perform double unders yet, perform 150 singles each round or practice for 90 seconds.

Advanced 

Strength

Every 2 minutes, for 6 minutes (3 sets):  Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
rest 3 minutes and then perform:

One set of: Back Squat x Max Unbroken Reps @ 83%
rest 3 minutes and then perform:

One set of: Back Squat x Max Unbroken Reps @73%

Notes:  Same as last week with a higher final percentage.  Attempt to perform more reps with this heavier weight!  All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM.  For the max effort set, you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Conditioning

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40…back to 5 reps, Perform unbroken sets of Double-Unders

Rest 3 minutes and then perform 100/60 Pushups in as few sets as possible
-20 min cap for all work-

Notes:  For “Flight Simulator” you must perform all reps of a given set unbroken and then stop before you move to the next set.  For example, you cannot perform 50 double unders unbroken at the start and say that you did the 5 through 20 round.  You must perform 5 reps, stop and then perform the subsequent 10 reps, stop and so on and so forth.  If you miss a rep within a given round, you must perform that round again.  For example, if you are in your set of 40 reps, you perform 39 reps and miss your last rep, you must perform the 40 set again before moving onto the 45 set!  I know that sucks, but that is the fun part…take smart rest.  For the pushups, you may rest in a perfect plank position, but not downward dog.  Score the time it took you to complete and how many sets in notes.

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