October 15, 2012

This week is Olympic lifting week.  We will be cleaning on Monday, Jerking onTuesday and Patrick will be working some snatch on Wednesday.  Thursday Friday we are closed for PD.  Hiope to see some new faces out for lifting today.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 3 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Day 4: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 3 of 3
Day 1
A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs

Day 2

A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time

Day 3

A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA & Conquest
"Fight Gone Bad"
3 rounds of:
Wall-ball (20/14 to the 10ft line)
Sumo deadlift high-pull (75/55)
Box Jump (20/20)
Push press (75/55)
Row for calories

Program 4:
Still taking time to try and let things heal up.  Going to stick with mobility and range of motion until I feel better