Sunday, February 21, 2010

Training Schedule February 22nd - 27th

This is the 8th week of our periodized schedule and is another de-load week. As with last time, it is a good time to practice yoga, take a long bike ride, or go for a hike. The idea is to rest, recover, and come back stronger next week.

Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1: Low intensity: 2 mile run, 5 mile bike ride, ½ mile swim, 1 mile walk
Option 2: Medium intensity: Jump rope 1 minute on, 1 minute off for 20 minutes
Option 3: High intensity: Tabata intervals. Pick four exercises. Perform 8 total intervals of each exercise consecutively consisting of 20 seconds on, 10 seconds off. Take 1 minute of rest before switching to next exercise. Download Tabata Timer

Daily Workout February 22, 2010

Part I Strength:
Warm up each exercise with a lighter weight and then with a working weight determined by the push press with barbell or dumbbells, perform the following in a circuit using the same weight:
Back Squat
Push Press
Weighted step ups
10 reps, 3 rounds
Rest 1 minute between sets.



Part II: Conditioning (optional)
Run 200 meters
50 situps
2 rounds

Coach’s notes:
For push press, use approximately 85-90% of your 1RM of your overhead press. 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.

Daily Workout February 23, 2010

Perform each exercise for 1 minute and then rest 1 minute between rounds. Complete 4 total rounds:
Kettlebell swings
Jump Rope
Medicine ball slams
Jump Rope

Daily Workout February 24, 2010

Part I: Strength
Alternate between the two exercises:
Deadlift 10 reps (use ½ 1RM)
Pullups/bodyrows (as many as possible in one continuous set)
5 rounds, Rest 1 minute between sets

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. Download Tabata Timer
Jump Rope
Kettlebell Swing (women 20 lb, Men 30 lb)
Bike
Run
Row

Coach’s notes: If you are doing bodyrows, get far enough under the bar/rings such that you can only complete ten or fewer repetitions.

Daily Workout February 25, 2010

Rest Day

Daily Workout February 26, 2010

Choose one of the following:

With an empty bar, perform the following circuit:
7 hang power cleans
5 overhead squats
10 push/split jerks
5 rounds, rest 1 minute between each round

With a sandbag, perform the following circuit:
5 deadlifts
Clean and carry 50 yards
10 cleans to alternate shoulders
Clean and carry 50 yards (return)
5 Bear hug and squat
Drop and rest 1 minute
3-5 rounds

Sandbag Construction Kit

More sandbags! I made mine this way, but with rubber mulch.

More fun with sandbags . . .




Daily Workout February 27, 2010


To be announced. I will host this again at my house at 10 am weather permitting

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