Skill/Power 15 - 20 Minutes:
Muscle Clean - Start with the Hang Muscle Clean, then move to the floor when you can no longer catch the barbell without re-dip. Practice receiving the barbell on the shoulder with little, or no, re-dip for the catch. Work your way up to around 60% of your 1RM Power Clean, still focusing on minimal re-dip. Getting better at this method of Clean will help reduce your times, when testing yourself, and in competition. If the weight being light enough you will be able to cycle through faster, while maintaining good positioning through the workout.
Then...
Tabata Mash-up
16 Tabata Cycles (8 total minutes)
1) Hang Muscle Clean (135/95)
2) Front Plank Hold
3) Right Side Plank Hold
4) Left Side Plank Hold
*You will switch exercises every Tabata cycle, going down the list 4 total times. Your score will be your total Hang Muscle Cleans. ONLY use 40% - 45% of your 1RM Power Clean for the Hang Muscle Cleans.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Plank Hold. Show all posts
Showing posts with label Plank Hold. Show all posts
2014-08-15
2014-05-31
SATURDAY WORKOUT
Metabolic conditioning today guys… team style.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
2014-05-22
THURSDAY WORKOUT
Speed / Skill Work 15 Minutes (first 5 minutes are sets with barbell, and working up to your work weight, next 10 minutes are the EMOM below)
2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.
Every Minute On the Minute for 10 Minutes:
Rep 1: Mid-thigh Hang Snatch
Rep 2: Just-below-kneecap Hang Snatch
*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)
Then, the reason you saved your grip…
"DT"
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
**10 Minute Cut-off**
*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.
Post Workout Extras (if there's time, or on your own):
3 Minutes Total Time:
20 Seconds Front Plank Hold
20 Seconds Left Side Plank Hold
20 Seconds Right Side Plank Hold
2014-02-22
SATURDAY WORKOUT
Skill Work 10 Minutes:
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.
Then…
As Many Reps As Possible in each working minute
2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest
*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.
Then…
As Many Reps As Possible in each working minute
2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest
*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.
2013-09-26
THURSDAY WORKOUT
Skill Work
Handstand Walking practice for ~ 30 Minutes
Let's see how far you can make it on your hands.
Then...
2 Rounds of Stabilization and Accessory Work:
30 Second Left Side Plank Hold
30 Second Right Side Plank Hold
30 Second Front Plank Hold
30 Supermans
50 Weighted Hip Extensions
*We will set a running clock so you can time your Plank Holds. Don't skip out on this valuable accessory work!
Handstand Walking practice for ~ 30 Minutes
Let's see how far you can make it on your hands.
Then...
2 Rounds of Stabilization and Accessory Work:
30 Second Left Side Plank Hold
30 Second Right Side Plank Hold
30 Second Front Plank Hold
30 Supermans
50 Weighted Hip Extensions
*We will set a running clock so you can time your Plank Holds. Don't skip out on this valuable accessory work!
2013-08-15
THURSDAY WORKOUT
Sh!t It's Math After Tabata?
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
2013-01-27
SUNDAY WORKOUT
15 Minutes:
Box Squat Box Jumps
3-3-3-3-3
*Percentages for these should look like 60-70-80-85-90% of your 1RM Box Jump. For these, you will take a 12" Box (if you're especially short or tall, adjustments will be made) and squat to it, then on the way out of the bottom of your squat, you will explode into your Box Jump, completing 3 reps in this fashion, for each set. Obviously, an approach will not be used for your Box Jump, as you will be squatting each rep.
Then...
4 Total Minutes of Tabata Fun!
2 Rounds:
Alternating Single Leg Tabata Single Unders
20 Seconds Left Leg
10 Seconds Rest
20 Seconds Right Leg
10 Seconds Rest
Directly into...
2 Rounds:
Alternating Sides Tabata Plank Holds
20 Seconds Left Side
10 Seconds Rest
20 Seconds Right Side
10 Seconds Rest
Box Squat Box Jumps
3-3-3-3-3
*Percentages for these should look like 60-70-80-85-90% of your 1RM Box Jump. For these, you will take a 12" Box (if you're especially short or tall, adjustments will be made) and squat to it, then on the way out of the bottom of your squat, you will explode into your Box Jump, completing 3 reps in this fashion, for each set. Obviously, an approach will not be used for your Box Jump, as you will be squatting each rep.
Then...
4 Total Minutes of Tabata Fun!
2 Rounds:
Alternating Single Leg Tabata Single Unders
20 Seconds Left Leg
10 Seconds Rest
20 Seconds Right Leg
10 Seconds Rest
Directly into...
2 Rounds:
Alternating Sides Tabata Plank Holds
20 Seconds Left Side
10 Seconds Rest
20 Seconds Right Side
10 Seconds Rest
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