Week of June 9-13, 2014

Hi All,
This will be the final week of programming on the site until September 2014.  During exam breaks I will post open gym times when individuals can come in for training during the break.  As always, if you are at the school, come and poke your head down and see if the door is open.  There is usually more availability than is posted but you will need to take the initiative to come and see.
It has been a great year of training and we have seen some huge growth in a number of individuals who have taken part in the program.  If you are looking for a place to start or to get you through the unprogrammed area, my suggestion is to backtrack to the beginning of September or the beginning of February and follow the existing programming from that spot.  The programs from the year, for the most part, run in 2 phases for the semester.
If you have questions, please send me an email and I will do my best to get back to you as soon as possible.

Suggested programming is 2 on 1 off 2 on 2 off for training on days and training rest days.
This is lift your bodyweight week :)

Day 1
LIFT
A. Squat
1 x AMRAP @ 60%
1 x AMRAP @ 70%
1 x AMRAP @ 80%
1 x AMRAP @ 90%
1 x AMRAP @ 100%
(If you are unable to squat bodyweight then do all 4 AMRAP sets @ 85%)
B1. Stiff Leg Deadlifts 4 X 8
B2. Back Extensions 4 X 15
CONDITIONING
4 Rounds for Time
500 m row
30 Air Squats

Day 2
LIFT
A. Push or Split Jerk
1 x AMRAP @ 60%
1 x AMRAP @ 70%
1 x AMRAP @ 80%
1 x AMRAP @ 90%
1 x AMRAP @ 100%
(If you are unable to squat bodyweight then do all 4 AMRAP sets @ 75%)
B1. Standing 1 Arm DB Press (no side arching) 3 X 6-8
C1. Close Grip Bench Press 4 X 6-8
C2. Prone Plyo Med Ball Throw 4 X 30 sec.
CONDITIONING
For Time
10 - 1 Ladder
DB Swings
Ring Dips

Day 3
LIFT
A. Deadlift
1 x AMRAP @ 60%
1 x AMRAP @ 70%
1 x AMRAP @ 80%
1 x AMRAP @ 90%
1 x AMRAP @ 100%
(If you are unable to squat bodyweight then do all 4 AMRAP sets @ 85%)
B1. Strict Wide Pull Ups 4 X AMRAP (Max 8 - add load if needed)
B2. Barbell Curls 4  X 8
CONDITIONING
For Time In Any Order and Amounts (Choose your own path)
2.4 km run (6 trips to Ascent Cycle and back)
75 Pull Ups
100 Sit Unders
125 Box Jumps (24"/20")

Day 4
LIFT
A. Bench Press
1 x AMRAP @ 60%
1 x AMRAP @ 70%
1 x AMRAP @ 80%
1 x AMRAP @ 90%
1 x AMRAP @ 100%
(If you are unable to squat bodyweight then do all 4 AMRAP sets @ 75%)
B1. Eccentric Loading Plyo Push Ups 10"/3" 4 X AMRAP
B2. Cuban Press 4 X 10 - 12
CONDITIONING
AMRAP 6 Minutes
3 Burpees
6 Thrusters (Heavy)
9 Knees to Elbows

Posted in: