Strength
Warm up: easy 20min jog
Wall Squats 3 x5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5
Then:
Workup to Heavy-ish TGU – 70/80% 1RM
1 x 3 @ 20#
1 x 2 @ 26#
1 x 1 @ 30, 35, 40, 45#
6 x 1 @ 45#
Then:
10 – 1 Bench Press Ladder
Start at 50% 1RM (65-110#), work up in weight throughout ladder
Then:
5x Deadlift at 75-80% 1RM (185#) +
5x Split Squat @ 50%BW +
5x Ring Push Up
5 rounds
Later:
30 min recovery walk + 30min yoga
Athletes: Carolyn, Betsy, Lindsay
10:00 warm up row/run/bike
2×5 wall squats
2×10 shoulder openers
2×10 squats
2×10 goblet squats
2×10 push press
Then: “Jonesworthy”
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3
Then
10 – 1 – 10 Ball Slam Ladder @ 20#
Then
60min recovery ride
Power
10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
4 x 10 OH Walking Lunges
2 x 15 Ball Slams
Then:
20x Split Jumps (10/leg) + 25m sprint + walk back 25m
5 rounds
Then, 3:00 rest
Then:
10/1 – 1/10 Box Jump / Burpee Ladder
Power Endurance
10:00 Warm up row/run/bike; get HR up do intervals of 30/30 hard/easy for last 5:00
2×5 Wall squats
2×10 Shoulder openers
2×10 Squats
2×10 Goblet squats
2×10 Push press
Then – “Road Kill”
50 Calories on the Airdyne + 20x Ball Slams 15 – 25# Slam Ball
5 Rounds
Later Recovery Endurance
Strength
WO #1
3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @
2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes
5k recovery run later
WO #2
40min Recovery Run morning
Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5
WO #3
Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder
Power Endurance
10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Strict Press
Then:
30m One arm OH Lunge (30m per arm) + one round 30/30 PP with 15 -25# DBs (hold OH for last 30sec) + 5 pull ups + 60 secs FLR
5 rounds
Then:
KB Floor Press + Burpee Ladder
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10
Strength Endurance
Warm up 10 min row
Then:
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10
Then:
TGU, work up to 1RM weight
Then:
11 Rounds for time:
5x Heavy Ball Slams + 10x KB PP
Then:
Cool Down
Strength + Supplemental
Warm up 10:00
Then:
3×5 Wall Squats
3×5 OHS +SOTs with PVC
3×10 KB Swings
2×10 Shoulder openers
Then:
Work up to heavyish Back Squat – go to quads parallel, no deeper.
Then:
5 x 2 Back Squats at 80% 1RM
Rest 2:00 between sets, and complete 8x plank rows during rest.
Then:
7x Accelerating BS with 50% WO load + 15 sec KB Swing + 10 Split jumps (5 per leg), fast and high + 10 clapping push ups; 60secs rest x 5 Rounds
Power + Supplemental
10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds
