Montag 19012015 | 150 Air Squats later.... Joint Prep 3 Rounds 5 x Banded Dislocate 5 x Wall Squat with Arms Above your Head 30 Second Plate OverHead LockOut Notes from Coach - For quality not Strength. Tier2 Strength Today percentage are to be taken off last weeks Max Push Press 60% x 6 70% x 4 80% x 2 75% x 4 80% x 3 *Rest 90 Seconds Between Sets *90 Seconds after your last Set of Push Pressing Complete the following Press 65% x 3+ Notes From Coach - The Goal of this set is to hit at least 3 reps. But while 3 is the goal you may go past that rep scheme if your capable of hitting quality reps. If this is the case go until you can no longer complete any Strict Presses. Conditioning 3 Rounds 10 Stationary Barbell OverHead Lunges (5R/5L) Run 200 Meters 50 Air Squats Tier 1 Strength Today percentage are to be taken off last weeks Max Push Press 60% x 6 70% x 4 80% x 2 75% x 4 80% x 3 *Rest 90 Seconds Between Sets *90 Seconds after your last Set of Push Pressing Complete the following Press 65% x 3+ Notes From Coach - The Goal of this set is to hit at least 3 reps. But while 3 is the goal you may go past that rep scheme if your capable of hitting quality reps. If this is the case go until you can no longer complete any Strict Presses. Conditioning 3 Rounds 10 Stationary Single Arm KettleBell OverHead Lunges (5R/5L) Run 200 Meters 50 Air Squats Notes from Coach – The Weight on the Lunges is up to you. You may use as high a weight as you like but must uphold a locked out arm and quality form to consider using a heavier load. I/C Mass and Performance Option Strength Today percentage are to be taken off last weeks Max Clean and Push Press 60% x 6 70% x 4 80% x 2 75% x 4 80% x 3 *Rest 90 Seconds Between Sets *90 Seconds after your last Set of Push Pressing Complete the following Clean and Press 65% x 3+ Notes From Coach - The Goal of this set is to hit at least 3 reps. But while 3 is the goal you may go past that rep scheme if your capable of hitting quality reps. If this is the case go until you can no longer complete any Strict Presses. Conditioning 3 Rounds 10 Power Snatches Run 200 Meters 30 Goblet Russian Lunges (15R/15L) BogaTyr Option KBC 1/1 Swing Snatch Set 4 x 20 Reps of given movement R/L Notes from Coach - Each set is to be performed as a Swing, Snatch, Swing, Snatch, Etc until the you hit 20 total reps. This means each set will have 10 Swings and 10 Snatches in it. *Rest 45 Seconds Between Efforts *This is a total of 8 Sets, all 4 sets on the Right arm are to be performed first then the left arm *Perform these sets at or Above desired sport set weight for all aspiring kettlebell athletes. Cool Down Jog/Walk Intervals off 400 Meters youtu.be/a_fb6Kz7FQg
Posted on: Mon, 19 Jan 2015 20:54:56 +0000
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