(916) 798-3338

S&C 10/19/18

STRENGTH:

DEADLIFT

3X6

3 SEC UP 3 SEC DOWN

USE SAME WEIGHT AS LAST WEEK

 

CONDITIONING:

FOR TIME:

400M RUN

8 CLEAN & JERK

300M RUN

6 CLEAN & JERK

200M RUN

4 CLEAN & JERK

100M RUN

2 CLEAN & JERK

(MAX WEIGHT 135/105)

S&C 10/17/18

STRENGTH:

PRESS

3X5 @ SAME WEIGHT OR LESS THAN 10/3/18 PRESS

1 CT PAUSE AT FOREHEAD

 

CONDITIONING:

NOT FOR TIME:

6 SUPINE RING ROWS

8 KNEES TO ELBOWS

20 SEC SIDE PLANK EACH SIDE

30 SEC PUSH UP PLANK

(USE TIMERS FOR PLANKS)

S&C 10/16/18

FOR TIME:

1000M/800M ROW OR 50/40 CAL ON BIKE

50 PLATE  GROUND TO OVERHEAD

50 AIR SQUATS

50 SINGLE JUMPS RED ROPE

50 AB MAT SIT UPS

S&C 10/15/18

STRENGTH:

BACK SQUAT

3X6

TEMPO 3 DOWN, 3 UP

USE SAME WEIGHT AS LAST WEEK

 

CONDITIONING:

FOR TIME:

800M RUN

30 SANDBAG OVER SHOULDER (OUTSIDE, PLEASE)

COACH LIZ CLOSES OUT HER FIRST USAPL NATIONAL COMPETITION WITH THIS 363LB DEADLIFT!!!  SHE FINISHED IN 5TH PLACE IN HER WEIGHT CLASS!  WE ALL SAW HOW HARD SHE WORKED FOR THIS!  HARD WORK WILL ALWAYS PAY OFF!!

S&C 10/12/18

STRENGTH:

DEADLIFT

2CT PAUSE

3X5 @80% OF LAST DEADLIFT

 

CONDITIONING:

21-15-9

BURPEES

KBS

BOX STEP UPS

S&C 10/11/18

 NO OPEN GYM TODAY.  COACH LIZ IS COMPETING IN USAPL NATIONALS FRIDAY!

YOU CAN WATCH HERE- https://www.usapowerlifting.com/live/

ONCE WE HAVE HER TIME ON THE PLATFORM, WE’LL POST IT TO OUR FACEBOOK AND INSTAGRAM PAGES.

 

S&C 10/10/18

STRENGTH:

BENCH PRESS

2CT PAUSE

3X6 @80% OF LAST BENCH

 

CONDITIONING:

8 MIN AMRAP

2 PULL UPS

2 PUSH UPS

2 SQUATS

ADD 2 REPS EACH ROUND