This is Week 2 of our Strength Phase. Next week we will focus more on energy system training, working on Anaerobic Alactic Power/Endurance, Anaerobic Lactic Power/Endurance, as well as MAP training (equal times work to rest ratio). Expect to see some testing days as well. The week after that, the focus will be skill development/recovery. If you have any questions, please ask!
Beginners: 10 sec hold, rounded tuck. Goal is to get shins and hips parallel to the floor x 4 sets; rest 1 min.
Intermediate: 10 sec hold, flat back tuck x 10 sec x 4 sets; rest 1 min.
Advanced: Straddle Back lever, 5 sec hold x 4 sets; rest 1 min.
To save time, start warming up your back squats during your rest.
B. Back Squats
Beginner: 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
C. TESTING
12 Burpees
15 KB Swings
400 meter run
3 Rounds
see July 18, 2011
Please Post Your Results for Part C as well as your back squat numbers. Compare both to July 18, 2011.
July 18 time was 13:19 - 12 burpees/15KB @ 15lbs & 400 m row.
ReplyDeleteOct 2 time 11:47 - 12 burpees/15KB @ 20 lbs & 400 m row.
Improved time by 1:32 and increased 5 lbs on KB.
Back Squats 1RM - 146 lbs sets at 126.
-Shara
July 18 back Squats was 1RM - 95 lbs. Was doing beginner sets.
ReplyDelete-Shara
July 18, 2011:
ReplyDeleteBack squat 1RM = 165 (doubles 145)
Part C time = 13:45
October 3, 2011:
Back squat 1RM = 185 (doubles 165)
Part C time = 12:42
Thanks Mieka!!!!
Heidi :)
GREAT JOB MORNING CREW !
ReplyDeleteJul 18 time 7:30 - 8 burpees/10 KB @ 30 lbs & 200 m run.
ReplyDeleteOct 3 time 14:02 - 12 burpees/15 KB @ 30 lbs & 400 m run.
Jul 18 Back squat - 105 lbs at 22x2, 3 sets, 5 reps
ReplyDeleteOct 3 Back squat - 230 lbs 1RM, a 10 lb PR. 210 lbs, 3 sets, 2 reps.
July 18 Back squat 140lb (I was doing low bar squats back then)
ReplyDeleteJuly 18 test time 9:35
Oct 3 Back squat 137lb (high bar)
Oct 3 test time 9:48
July 18 Back Squats 1RM- 180
ReplyDeleteJuly 18 Testing Time- 9:50
October 3 Back Squat 1RM - 190 (New PR!)
October 3 Testing Time- 9:36
-Lucy
July 18 Back Squats, beginner, reached 100lb
ReplyDeleteJuly 18 Testing . . . 10.15 (6 burpees, 25 lb KB)
October 3 Back Squats 1RM - 200 lb
October 3 Testing Time . . . 8.53 (no KB swings, sore arm)
I wasn't there July 18 so nothing to compare to, but:
ReplyDelete1 RM = 235lbs
Test time w/ 50lb KB - 10:35
July 18:
ReplyDelete- back squat 1RM @ 190 lbs
- 40lb KB
- 11'18"
October 3:
- back squat 1RM @ 210 lbs
- 45 lb KB
- 10'58"
Theresa:
ReplyDelete- 1RM @ 145 lbs
- 35 lb KB
- 14'45"
wasn't there July 18
ReplyDeletebut for today:
back squat 195 lbs
rx'd 10:28
1RM 265
ReplyDelete12 burps, then 6 and 6, 40 lb kb 14:45 Brent
1RM - 235
ReplyDeleteJuly 18: 9:20 (50lb kb)
October 3: 8:32 (55lb kb)
Joan was not here in July so cannot compare the time. Time was 12.46. kettle bells were 30 pounds (15) 12 burpees and row 500meters x3.
ReplyDeleteBack squat was 150 Max with 2 reps at 130. Joan Baldwin
July 18 time 7:43 - 8 burpees, 10 kb @ 20 lbs, 200 meter run
ReplyDeleteOct 4 time 13:36 - 12 burpees, 15 kb @ 25 lbs, 400 meter run
Also did the same workout as today on Aug. 13 - time was 12:40 then. My time today was not as great as I thought!
Actually the workout in August was on the 15th not 13th.
ReplyDelete