Week of February 3rd, 2013

You can’t beat training outside in January.

Unfortunately for everybody I (Coach Jeff) am once again in charge of the programming.  Let’s hit it hard for the next 12 weeks so we’re all jacked for pool season!

Some new things you’ll notice for this new cycle are “Max Effort Mondays”.  All max effort lifting will be done on Mondays so rest up on the weekends.  For the remainder of the week’s strength training, we will be doing percentage based progressive overload training.  Don’t worry it sounds more complicated than it is.

Monday

Strength: Back Squat 1RM, If you’re new to class work up to a weight that’s hard but doable.

Conditioning: Complete as many reps as possible in 7 minutes of:

• 3 Thrusters (95/65)
• 3 Pull Ups
• 6 Thrusters (95/65)
• 6 Pull Ups
• 9 Thrusters (95/65)
• 9 Pull Ups
• 12 Thrusters (95/65)
• 12 Pull Ups
• 15 Thrusters (95/65)
• 15 Pull Ups
• 18 Thrusters (95/65)
• 18 Pull Ups

Tuesday

Strength: Push Press 5 x 4@75%

Conditioning: For time

• Row 1k
• 60 KB Swings (24k/16k)
• 30 Box Jumps
• 15 Weighted Sit Ups (45/35)

Wednesday

Strength: Front Squat 5 x 3@80%

Conditioning: 10 rounds

• 30 sec Shuttle Sprints
• 30 sec Rest

Score= total number of times you tap the floor with you hand

Thursday

Strength: Hang Power or Power Clean 3 x 3@85%

Conditioning: For Max Reps

• 3 min of Back Squat (men-3/4 bodyweight, women 1/2 bodyweight)
• Rest 60 sec.
• 3 min of Rowing for Calories
• Rest 60 sec.
• 3 min of Burpees

Friday

Strength: Deadlift 5 x 1@90%

Conditioning: 3 rounds for time

• 20 Wall Ball (20/12)
• 20 Knees to Elbows