Warm up: bear crawls, somersaults, leg swings, shoulder pass-throughs
3x8 split jerk practice -- 1 min rest in between sets...light weight
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week or the same weight if your form isn't great. Take plenty of warm-up sets to get to your 1x5.
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week or the same weight if your form isn't great.
Chipper: (split reps in half if you cannot do at least 20reps at a time without rest)
*50 K.B. swings
*50 Push-ups
*50 double unders
Stretch: sit down with legs apart, have a partner push (leaning their weight on you evenly) your middle/upperback forward and down until stretch is reached...keep knees straight, 30 seconds each: 1) middle 2) reach toward left knee 3) reach toward right knee.
-JD
10-31-2011 Monday
Happy Halloween CF-ers!
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. If you have to use a spotter for all 3 sets, you should back off a bit in weight.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON 5 rounds
-10 hang-dumbbell power cleans while jumping up on box
-8 OHS (light weight) barbell or use the dumbbells from your HPC
-5 med ball slams
Stretch: quad stretch against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. If you have to use a spotter for all 3 sets, you should back off a bit in weight.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON 5 rounds
-10 hang-dumbbell power cleans while jumping up on box
-8 OHS (light weight) barbell or use the dumbbells from your HPC
-5 med ball slams
Stretch: quad stretch against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
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