Tuesday, October 9, 2012

October 10, 2012

Next week afterschool sessions, Conquest will be featuring an Olympic lifting week

Not sure what I am talking about?  Check out the video above for some great footage courtesy of Iron Maven.  Each of the days will be based in Olympic movements on Monday, Tuesday and Wednesday (Wednesday will be determined by Patricks availability).  If you have ever been interested in learning one of the key elements of training linked to an increase in athletic performance, improving or perfecting existing Olympic technique for cleans, snatches and jerks then come on in.  No experience or previous sessions necessary....just a desire to learn and improve

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees

Program 2: Weightlifting
Week 2 of 3
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time

Program 3 CFLA & Conquest
AMRAP in 25 minutes:
25 KBS(53/35)
25 mod GHD's
25 front squats (105/75)
25 cal row
A. Press 5 x 3
B. AMRAP 20 Minutes
20 KBS
25 mod GHD Sit Ups
25 Goblet Squat
20 Cal Row

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