June 4 2014
Fitness and Performance 3 sets: Sled walk + Sled drag 10 walking lunges 5 inch worms 2 sets for max cals: 2 minute Clock 1 Sled push 200#/150# + Max calories on rower Rest 2 minutes 2 minute Clock 15 Burpees + Max calories on Airdyne Rest 2 minutes 2 minute Clock 15 KB swings + Max calories on Ski Erg Rest 2 minutes Sport Rest Day
June 3 2014
Fitness 4 sets: BB shoulder press 10-12 DB one arm rows x 5-8 Plank hold x 45 sec Testing: 2 attempts @Max reps UB pull ups (band if needed) Rest as needed Max effort 1 K Row Rest as needed Max reps DU in 2 minutes Performance 15 minutes: Power Jerk technique work Increasing loads if position allows Testing: 2 attempts @Max reps UB pull ups (band if needed) Rest as needed Max effort 1 K Row Rest as needed Max reps KB Snatch in 2 minutes 16kg/12kg Sport 5 x 1 Jerk (rack) Testing: For time: 20 sets of 5 UB CTB pull ups (10 minute cap) Rest as needed For time: 12-9-6 KB swings 32/20 Burpees Rest 6 minutes For time: 12-9-6 KB swings 32/20 Burpees
June 2 2014
Notes for June programming: Testing week? These tests are an opportunity for self evaluation and measure the past 6 months of programming. We trust that most of you will have the opportunity to perform the testing. Testing is essential for the Rebel’s to continue developing in a balanced, individualized strength and conditioning program…if you miss and want to complete the test at a future date? Just let us know. …We thank you in advance for your participation and efforts. “Keep fit, and have fun!” Fitness and Performance 5-5-5-5-5 Front Squats 3 attempts @Max distance broad jump Max reps UB wall balls Recovery leg flush Run 800 m at a light intensity Sport 8 minutes: Build up to 1 RM power clean Rest 3 minutes 4 minute AMRAP: max reps power clean @85% of today’s # Max reps UB wall balls 20/14 Recovery leg flush Run 800 m at a…