Thursday, October 11, 2012

October 10, 2012

Next week is Olympic Lift week.  Tell your friends and come in to learn the basics, improve existing technique and fix up some errors that are existing in your technique

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
Week 2 of 3
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Program 3 CFLA & Conquest
A) 3 power snatch on the minute for 8 minutes.
B)  24-18-12-6 rep rounds
1 arm hang power snatch
A. Deadlift 5 x 3
B. 24 - 18 - 12 - 6
Clean Pulls
Pull Ups

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements