Sunday, March 14, 2010

Training Schedule, March 15th - March 20st

Performance nutrition lesson for the week, avoid hot pockets.



Endurance Training: Its necessary, do it. How much you need depends on your goals and your fitness level. Tracking your training with your journal is the best way to determine this. If you are training for the Warrior Dash and you are not a runner, you need to be able to work up to running 4 miles by October.

Monday, March 15th
Beware the Ides of March!

Weightlifting:
Snatch: work up to a max with doubles in 6-8 sets
Back squat: 10-8-6-6-6, increase weight as you go
Decrease weight to 75% of max back squat, 3x3 front squats
Split jerks: 5x5
Assistance core and balance exercises

Linear Strength:
Back Squats, 5x5, back-off sets with front or overhead squats
Overhead Press, 5x5
Optional: Power Clean, 5x3

Supplemental Conditioning/Core:
Jump Rope 1 minute
Kettlebell swing 1 minute
Complete 3 rounds with no rest.

Tuesday, March 16th

Muscle Endurance/Conditioning:
10 situps
10 pushups
20 lunges
Complete as many rounds as possible for 20 minutes.

Wednesday, March 17th
Work hard, make room for Guiness!

Linear Strength
Deadlift 3-5 reps, 5 sets
Pullups, 10 reps, 5 sets

Supplemental Conditioning/Core:
Turkish get-ups with dumbbell or kettlebell
Work on technique or an equal number of reps on both sides for 10 minutes



Thursday, March 18th


Part Ia: Weightlifting
Snatch: Work up to a max of doubles i 6-8 sets
Rest 5 minutes
Clean and Jerk: Work up to a max of doubles in 6-8 sets
Core and balance assistance

Muscle Endurance/Conditioning:

Weighted or unweighted hill sprints
Carry a sandbag for weight.
Run one sprint on the minute for 8 minutes

Hanging knee raises, front and side
5-10 reps each, 3 rounds

Friday, March 19th

Linear Strength
Back Squat: 10 reps, 3 sets
Bench Press: 3-5 reps, 5 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Saturday, March 20th

Weightlifting Practice, 10 am

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