Important! This is the fourth week of our periodized training schedule and is a de-load week. We are going to reduce intensity and training volume. This would be a good week to get in some long steady cardio or even take a yoga class. We will be starting back again the following week hard and heavy so make sure you get some good recovery this week. If you have just started, adjust your training accordingly.
Endurance Training: Use these either between strength training days or four hours before or after a strength workout.
Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.
Daily Workout January 25, 2010
Part I Strength:
Front Squat 10 reps, 3 rounds
Split Jerk 5 reps, 5 rounds
Weighted step ups, 10 reps, 3 rounds
Part II: Conditioning (optional)
For front squat, rack the bar on shoulders and support the weight on your shoulders, not your hands. The fingertips hold the bar in place. If you cannot hold your torso upright through the full range of motion of the front squat, perform some warm-ups sets with the front squat and switch to a back squat for your working sets. Use 65-75% of your 1RM. For split jerk, work up to using about 100-120% of your 1RM weight for you overhead press. If you do not have a solid split jerk or have no interest in Olympic lifting, use a push press instead. For weighted step-ups, use either dumbbells or barbell racked on shoulders as if for back squat. Use a 12-18 inch box for step ups, alternate steps. Use a total weight of approximately 30-40% of your back squat.
Daily Workout January 26, 2010
As many rounds as possible in 20 minutes:
15 box jumps (ladies use 12” box, men use 18” box)
Daily Workout January 27, 2010
Part I: Strength
Alternate between the two exercises:
Deadlift 10 reps
Pull-up/Weighted Pull-up (as many as possible in one continuous set)
Part II: Conditioning (optional)
Tabata intervals: Choose two exercises. Perform first exercise for 20 seconds on, 10 seconds off for 8 total rounds, rest one minute and then switch to second exercise.
Kettlebell Swing (women 20 lb, Men 30 lb)
Coach’s notes: For deadlift, men use bodyweight, women use 2/3 bodyweight. The deadlift will affect your grip strength and weaken your pullup. If you are doing bodyrows, get far enough under the bar/rings such that you can only complete ten or fewer repetitions.
This is how your back should look when you deadlift.
Daily Workout January 28, 2010
Daily Workout January 29, 2010
Complete the following tasks:
Run 1 mile
50 medicine ball wood chops (25 each side)
50 overhead lunges (25 each leg)
Coach’s notes: Overhead lunges are performed holding weight overhead. This can be a medicine ball, barbell, plate, set of dumbbells, etc. Or simply hold both hands overhead. This increases the challenge to the core and balance. Choose a weight that is safe and challenging.
Daily Workout January 30, 2010
To be announced. I will host this again at my house at 10 am weather permitting.