Congratulations to Asher Tolpa and the 2010 Arsenal Academy team on their win of the Rapids Cup Classic! Asher helped lead his team to victory scoring 7 goals throughout the tournament! Asher has been training with us twice a week for 5 weeks in our Speed & Agility camp as well as coming to KidFit and its definitely paid off. Congrats on the big win!
Warm Up: 6 Mins
Then Row or Run 400 M
Core Strength: 12 Mins
2 Rounds: 1 Min M.E at each movement
Bicycle Crunches
Side Plank (30 sec / side)
1 Min Rest
Then 2x Superset w/o rest
20 Overhead Pallof Press / Side
15 Banded Wood Chopper / Side
Mobility: 6 Mins
90 Sec / Side LAX Roll Hip Flexors
90 Sec / Side Couch Stretch
Metcon: 20 Mins
20 Min Partner AMRAP:
700 M Row
30 Toe to Bar
150′ Walking Goblet Lunges (50/35)
*1 Athlete Works / Rests at a time
Elite Competition Class
Snatch Technique
In a 4:00 Window – Heavy Triple Muscle Snatch
In a 4:00 Window – Heavy Double Snatch Grip Push Press
In a 4:00 Window – Heavy Single Hang Power Snatch
Conditioning
5 Rounds For Time:
9 Burpee Box Jump Overs (24/20)
7 Bar Muscle-ups
5 Power Snatches (165/110)
Odd-Object Conditioning
3 Rounds:
50 Meter Prowler Push
25 Kipping Handstand Pushups
25 Calorie Row
50′ Double Kettlebell Walking Lunge (53’s/35’s)
Rest 1 Minute Between Rounds.
Midline Conditioning
2 Rounds, Not For Time:
1:00 L-Sit Hold
1:30 Weighted Hip Extension Hold (25/15)
2:00 D-Ball Hold (150/100)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk
*Sets 1-2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)
At the 13 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk
C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Barbell Step Ups x 6 reps each leg Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest 30 seconds
(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)
Performance Power Train
Friday, August 24th, 2018
Jet Fuel/Afterburner:
-Mash
Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI
Sprint Starts https://youtu.be/qtWDc8R6pnE
-Afterburner
10x
20m SPRINTS!
**rest as needed to maintain all out speed
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7×2 @60%
Speedy Squat
10×3 @50%
GainCity:
Reverse Hypers
3×20
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg
High Box Jumps
3×10
Afterburner:
**First**
