Week of 100725

July 25, 2010

Dean and the girls. Yo Dean, where you been?

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 strength progression in the back squat and the push press. Lower body focused metabolic conditioning.

Warm-Up
10-9-8-7-6-4-3-2-1 reps of:
Goblet Squats
Push Ups
Sit Ups

Strength
Back Squat 3 sets of 3 reps, add 5 pounds from last session.
Push Press 3 sets of 3 reps, add 5 pounds from last session.

Conditioning
3 rounds for time:
Row 500m
10 Push-ups (Advanced: Make ‘um clapping push-ups)
10 Weighted Sit-Ups

Primary Session B

Objective
Deadlift strength progression, wall ball practice, sprint conditioning

Warm-Up

Run 800 meters then:
3 rounds of:

1) Deadlift 3 set of 3. Add 5-10 pounds.

2) 4 rounds of:
Sprint 100 meters
Jog Back
10 Ankle to Bar
30 sec Elevated Plank

3) 20 wall ball shots every minute on the minute for 5 minutes.

Session C

Objective
Continue strength progression on bench press and pull-ups. Power conditioning.

Warm-up
3 Rounds of Barbell Complex #2

Strength
Bench 3 sets of 3. Add 5 pounds.
Pull-up and Shoulder Pass Through Ladder (Just like last week)

Conditioning
10-9-8-7-6-5-4-3-2-1 Power Cleans (95/65)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps

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