Week Of 100620

Happy Father’s Day to all the EmerFit Dads.

Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)

Supplemental Sessions

Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.

Primary Session A

Objective
Continue the cycle’s linear strength progression with the back squat and press. Sprint conditioning and hip mobility.

Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.

Strength

• Back Squat 3 sets of 5 reps. Add 5 pounds to your load from last week.
• Strict Press 3 sets of 5 reps. Add 5 pounds to your load from last week.

Conditioning
6 rounds of

• 30 seconds of shuttle sprints
• 4 Windmills per side

Practice
Foam roll your IT band (the side of your leg) for 3:00 minutes.

Primary Session B

Objective
Continue linear strength improvements on the deadlift and total body conditioning.

Warm-Up
3 rounds of:

• Run 200 meters
• 5 Samson Stretch per leg
• 5 Supine Ring Pull Ups
• 10 Burpees

Strength
Deadlift 3 sets of 5. Increase load by 10 pounds from the B session the week of June 6th. In between sets complete Mountain Athletes Hip Mobility Drill (HAM).

Conditioning
1) 6 rounds not for time:

a) 5 Kettlebell Floor Presses (per side)
b) 30 second hanging L-Sit

2) For time: 30 Dumbbell Snatches per side. Touch the dumbbell to the ground and stand tall with your arm vertical each rep. Record total time and weight used.

Session C

Objective
Continue the cycle’s linear strength progression with the back squat, test your jumping skills, have some fun.

Warm-up
3 Rounds

• 10 KB Goblet Squats
• 10 Swings
• 1 Samson, Push-Up Plyo Lap

Strength

• Back Squat 3 sets of 5 reps. Add 5 pounds to your load from last week.

Conditioning
a) Broad Jump 150′. Use as few jumps as possible. Record number of jumps.
b) EmerFit Dodgeball. Penalty exercises and reps are coach’s choice.