Happy Halloween!
Rest Day!
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Weightlifting Workout (Week 3 – Day 3):
A. 1 leg line hop: 50/leg x 3; rest 2 minutes (http://www.youtube.com/watch?v=LWIwwaQYSK0)
B. star jump: 8-8-8-8; rest 2 minutes (http://www.youtube.com/watch?v=hPFtd4K-khA)
C. power skip: 25m x 4; rest 2 minutes (http://www.youtube.com/watch?v=NCY9gFsZk9Y)
D. side to side box jump: 12-18" x 6 x 3; rest 2 minutes (http://www.youtube.com/watch?v=oQFykYI4pRM)
E. 1 leg step-up jump: 18" x 8/leg x 3; rest 2 minutes (http://www.youtube.com/watch?v=XOqzGPM8n8w)
F. low squat ankle hop: 30-30-30; rest 2 minutes (http://www.youtube.com/watch?v=Si3OFT9Pf8E)
*Post loads/thoughts to comments
Weightlifting Workout (Week 3 – Day 2):
A) Clean High Pull.Tall Clean: 5 x 1.1 Building across sets R: as needed
B) Clean & Jerk: 5 x 2 reps at 75% of CJ 1RM, Rest 2 min
C) Front Squat: 3 x 5 reps at 80% of FS 1RM, Rest as needed
D1) Towel Hamstring Curls: 3 x 9 R: 30 sec
D2) KB Arm Bar: 3 x 30 sec each arm R: 30 sec.
*Post loads/thoughts to comments
Weightlifting Workout (Week 3 – Day 1):
A) Drop Snatch: 5 sets x 2 reps: Build to a challenging weight
B) Snatch: 5 x 2 reps at 75% of SN 1RM, Rest 2 min
C) Power Jerk: 4 x 3 building to a challenging triple
D) Front Squat: 4 x 2 reps at 80%, Rest 2 min
*Post loads/thoughts to comments.
Weightlifting Workout (Week 2 – Day 4):
A) Snatch Balance: 4 x 2 Building up weight across Sets, Rest 2 min
B) Snatch: 3 x 2 at 75% of SN 1RM, Rest 2 min
C) Clean & Jerk: 3 x 2 at 80% of C&J 1RM; Rest 2 min
D) Back Squat: 3 x 5 at 77% of BS 1RM, Rest as needed
*Post loads/thoughts to comments
Weightlifting Workout (Week 2 – Day 3 - Plyos):
(http://www.youtube.com/watch?v=LWIwwaQYSK0)
B. star jump: 8-8-8-8; rest 2 minutes
(http://www.youtube.com/watch?v=hPFtd4K-khA)
C. power skip: 25m x 4; rest 2 minutes
(http://www.youtube.com/watch?v=NCY9gFsZk9Y)
D. side to side box jump: 12-18" x 8 x 3; rest 2 minutes (http://www.youtube.com/watch?v=oQFykYI4pRM)
E. 1 leg step-up jump: 18" x 8/leg x 4; rest 2 minutes (http://www.youtube.com/watch?v=XOqzGPM8n8w)
F. low squat ankle hop: 30-30-30-30; rest 2 minutes (http://www.youtube.com/watch?v=Si3OFT9Pf8E)
*Post loads/thoughts to comments
Weightlifting Workout (Week 2 – Day 2):
A) Clean Pulls: 4 x 2 Building up to over 100%... Rest 2 min
B) Pause Jerks: 4 x 2 @ 3 sec Pause bottom of Dip... Building up weight across sets Rest 2 min
C) Clean & Jerk: 5 x 2 at 80% of CJ 1RM, Rest 2 min
D) Front Squat: 3 x 5 at 77% of FS 1RM, Rest as needed
*Post loads/thoughts to comments