Tuesday May 24th, 2016 Strength and Conditiioning

Warm-up: 15min

SSP: 5 min

Kettlebell Sport:

Using a -4kg bell your going to do 10 rounds of 30 seconds of longcycle followed by 30 seconds of jerk. we want to hold our completion pace through out the entire 10min. For example if your competition pace s six, we want to do 3 longcycles in 30 seconds followed by 3 jerks the next 30 seconds.

This should take 10min total.

then

10- 1 ladder of

Double bell clean and press

Goblet lunge

Squat jump

Then

Stretch

Monday May 23rd, 2016 Strength and Conditioinig

Warm-up: 15min

SSP:5min

Then

Do 1 round every 2 1/2 minutes for 5 rounds of:

10 reps of Bench press @75%

10 reps of burpee knee tucks

Then

Do 1 round every 2 1/2 minutes for 5 rounds of:

10 full snatches at 45%-50% of 1 rm

10 pull-ups

Then

Do 1 round every 2min for 3 rounds of :

5 decline push-ups

10 push-ups

15 incline push-ups

then stretch

 

 

Wednesday May 18th, 2016

Warm-up: 15min

SSP:5min

Then

10-1 Ladder of:

Clean and Thruster starting of at 65% of 1 RM clean

Burpee -Pull -ups

Then

Stretch + Mobility work

Tuesday May 17th, 2016 Strength and Conditioning Class

Warm-up: 15min

SSP: 5min

 

 Kettlebell Sport work:

10 rounds of:

30 seconds of longcycle sprints. Use a bell that is about 4 kilograms less than your competition weight.  During the 30 second sprint you want to aim for 1 to 2 reps less than what you would hold per minute in a competition. If your Comp pace is 8rpm then you would want to try and get 6-7 reps in that 30 second sprint. Between sprints you will hold the bells in the rack position for 45 seconds. Do not set the bells down!

Then

Do 4 rounds of

25 stall bar leg raises

25 back extensions

Then

Stretch

Smith and Esch Strength and Conditioning Wednesday December 23rd, 2015

Warm-up: 15min

SSP: 5min

Then

3 rounds of :

10 x dead hang shrug

20m x bear crawl (down and Back 1 time)

20m x crab crawl (down and back 1 time)

30 seconds in crab bridge with the hips pushed to the ceiling

Then

Tabata 20 seconds on 10 seconds of rest for 8 rounds of speed front squats.

Using a full range of motion complete as many reps as possible. If the bar is set down during the 4 minute tabata you will be penalized 20 burpee pull-ups for each infraction.

Men use 95lb/ women use 55lb

Then

Using the same weight as on the tabata do 6 rounds, 1 round every 3 min of:

5 x snatch (full)

10 x push-up

15 x knees to elbows

then

stretch

 

Smith and Esch Strength and Conditioning Tuesday December 22nd, 2015

Warm-up: 15min

SSP: 5min

Kettlebell Sport:

Today we are doing a 10-1 ladder of:

Jerks at competition weight

Burpee box hops

Every 90 seconds the clock will buzz and you will stop were you are at and complete as many double unders as possible in 30 seconds. Once the 30 seconds is up you will continue on with the ladder.

Then

Stretch

Smith and Esch strength and Conditioing Monday Decemeber 21st, 2015

Warm-up: 15min

SSP: 5 min

Then:

Using 50% of your 1 rep max clean. Do 1 round every 3 minutes for 7 rounds.

5 x clean to thruster

10 x Back squat

5 x Bent over row

Then

Doing 4 reps of each exercise every 20 seconds, do:

Divebomber push-up

Front to back Reach

Prone cobra (hold for 20 sec)

Burpee

Rev. Burpee

Do 4 rounds

 Then

Stretch

Smith and Esch Strength and Conditioning for Friday December 18th, 2015

Warm-up: 15min

SSP: 5min

Kettlebell Sport:

Using a weight that is a bell lighter than your competition weight, for 10 minutes perform; 4 acceleration pulls, 3 cleans, 2 jerks, and 1 longcycle. Pace is not a concern during this drill. Technique and rhythm are the only real focus.

Then

Perform 3 rounds of Deadlift at 75% for 10 reps, followed by 10 head cutters with your competition weight bell.

Then Stretch

 

Smith and Esch Strength and Conditioning Wednesday December 16th, 2015

Warm-up: 15 minutes

Then

Do 6 rounds for time of:

25 wall shots

25 kettlebell swings

Then

Do 4 reps every 20 seconds for four total rounds of:

Push-ups

Push-ups with a cross body knee to elbow

Star push-ups

Dive bomber push-up

Swimmers (for the entire 20 seconds)

Prone cobra (for the entire 20 seconds)

Burpees

Then

Stretch 10min

Smith and Esch Strength and Conditioning

Warm-up: 15min

SSP: 5min

Kettlebell sport:

"Kettlebell Mountain"

Using -4kg to comp. weight, using 2 bells do:

1 cleans + 1 Jerks + 1 Longcycles +1 Front rack squat                                                                                  2 cleans + 2 jerks +2 Longcycles + 2 front rack squats                                                                   3cleans + 3 jerks +3 Longcycles + 3 front rack squats
4cleans + 4 jerks +4 Longcycles + 4 front rack squats  
5cleans + 5 jerks +5 Longcycles + 5 front rack squats
4 cleans + 4 Jerks + 4 Longcycles + 4 Front rack squats                                                                           3 Cleans + 3 Jerks +3 Longcycles + 3 front reack squats                                                                           2 Cleans + 2 Jerks + 2 Longcycles + 3 front rack squats                                                                            1 Clean + 1 Jerk + 1 Longcycle + 1 front rack lunge                            

Every time you set down the weight you have 10 burpee pull-ups

Then:

Doing 1 round every 3min. Do 4 rounds of:

10 weighted skull crushers with bar + appropriate weight     

10 Dips ( your choice of rings, boxes, or bench)

10 dive bomber push-ups

Then

Stretch

 

Smith and Esch Strength and Conditioning Monday December 14th, 2015

Warm-up: 15min

SSP: 5min

Strength Endurance

Using 50% of your clean and Jerk, do 8 rounds, 1 round every 2min of:

2 Clean to thrusters

4 front rack lunges

6 roll-outs

8 high pulls

Then:

Do 4 rounds, 1 round every 3 min of:

10 Good Mornings

10 Weighted hip bridges

20 floor slider leg curls

Then:

Stretch

Smith and Esch Strength and Conditioning December 12, 2015

"Satan's Saturday Ride"

Taking half of the calories of your best 1 min all out air bike sprint. Do 1 min of work 1 min of rest for 10 rounds doing no less than that number. So, if you can do 40 cal in 1 min, then you need to keep a minimum pace of 20 cals per minute.

Stretch

 

Smith and Esch Strength and Coditioning December 11th, 2015

Warm-up: 15min

SSP:5min

Kettlebell Sport:

Do 5 rounds of:

2min of double bell clean at comp. to -2kg bell weight. Try to hold +5rpm faster than your 10 min Competition pace. Then, 1 bell Goblet squat for 1minute.

Rest 1minute between each round.

Then

Do a 10-1 ladder of :

Wall Shots

Straight leg sit ups

push-ups

Ring rows/ Pull ups

Then

Stretch

Smith and Esch Strength and Conditioning December 9th, 2015

Warm-up: 15min

SSP: 5min

Olympic Weightlifting:

Take 15min to work up to a Heavy clean and jerk.

Then

Using 50% of that weight Perform 6 rounds, 1 round every 2min:

6 front rack lunges

9 Burpees over the bar

12 jerks

Then

3 rounds of:

15 back extensions

15 floor slider leg curls

Then

Stretch

 

Smith and Esch Strength and Conditioning December 7th, 2015

Focus: Power/Strength

Warm-up: 15min (developmental)

SSP: 5 min

Olympic Weightlifting Snatch Work:

Do 2 sets every 90 seconds of :

1st pull, 1st pull +shrug, Snatch deadlift to saddle position, high-pull, full snatch, snatch balance.

Complete 7 rounds. Do your first 2 rounds at 50%, do rounds 3 and 4 at 65%, do rounds 5 through7 at 85%.

Then

Do 1 set every 2min of:

3 high-pulls + 6 box hops+9 divebomber push-ups. Use 95% of 1rm snatch.

Do 5 rounds.

Then

Do 3 rounds of :

25 toes to bar + 20m 0f frog hops for max distance

then

Stretch