Here’s another opportunity to get into a scalable competition and support the local community! Check out the Power-Up Impalas competition in support of the strength and conditioning program at Poudre High School. The event is this Saturday though so get your team together (1M/1F)!
Warm Up: 5 Mins
2 Rounds
200 M Run
15 Hollow Swings – focus on lat activation
15 Squats w/ pause
5 / Leg jumping lunges
Strength: 16 Mins
3 Rounds Not For Time
8 / Side Back Rack Lunges
8 / Side Weighted Step Ups (barbell or db)
2 Min rest / mobility between movements
*accumulate 3 Min / Side on each glute and quad LAX roll during rest time
Metcon: 18 Mins
3:00 M.E at Each Station
Back Squat from rack (225/155)
Row
Wallballs
TTB
*2 Minute rest / transition between stations – Athletes may need to start at different stations
Elite Competition Class
1. 3-Position Squat Snatch
5 Sets @ 65%
2. Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets:
Performed @ 75%
3. Pausing Snatch Pulls
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level
4. Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00
4. Conditioning
3 Rounds For Time:
50 Air Squats
35 Kettlebell Swings (53/35)
20 Calorie Air Runner
Wearing a Weight Vest (20/14)
Brother Bros Barbell Club
Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep
Build over the course of the 8 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
Performance Power Train
Monday, August 6th, 2018
Jet Fuel:
3x
30 seconds each:
Plank
Lateral bear crawl
-then
2x
20 Facepulls
8 Shoulder Prehab:
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3×20 Increasing weight
*Dont spend too much time with warmup here. Starting weight somewhere around 50%ish
GainCity:
4x
12 Hammer Curls
12 DB Skull Crusher
12 Single arm DB Rows (each)
After Burner:
7 min max Rounds:
10 Pullup
10 Situps
10 Push Press
**Pullups: Kip oK
**Push Press weight: no more than 2 sets to get 10 for the duration of the workout
