03/28/25- FRIDAY POWER
WARM UP-
Warm up: walk outs, 20 sec side planks, 20sec side plank adductor holds, 30 sec plank hip tap, low squat hold and twist, banded lateral jumps, banded marches
Quick jumps 3X through, 20 sec each: jump rope, ring march switch
MAIN SET, EARTHQUAKE SQUATS
8X just the bar
6X light kettles
6X heavier
3X 5 heavy kettles
Set 2 with a partner do 2X through:
4X partner sand bag up and over
10X total box jumps alternating
WARM UP-
Warm up: walk outs, 20 sec side planks, 20sec side plank adductor holds, 30 sec plank hip tap, low squat hold and twist, banded lateral jumps, banded marches
Quick jumps 3X through, 20 sec each: jump rope, ring march switch
MAIN SET, EARTHQUAKE SQUATS
8X just the bar
6X light kettles
6X heavier
3X 5 heavy kettles
Set 2 with a partner do 2X through:
4X partner sand bag up and over
10X total box jumps alternating
|
SIIT
Warm up, 2 total minutes. Work is 6X through: 30 sec HARD, all out, REST as needed. Try to hold the same interval. |
JUMPING
4X through: 8X squat pops 6X broad jumps 3X per side triple single leg hops Rest as needed |
STABILITY
2X through: -8X SL deadlift hold with weight transfer -8X per side SL glute lift with hip adduction -6X hip hurdles per side with weight in goblet |
03/31/25- Back Squats
WARM UP
Light weight 10X each: suitcase deadlifts, offset squats with goblet hold, side lunge to press, ab get ups
6X 20 sec jump rope, 10 sec rest- with the ropes!
MAIN SET, back squat
8X BAR ONLY
3X 6 at 70% by feel, can move with good depth and good tempo up
2X 3 with same weight with pause at the bottom
Rest 2 minutes between each for the main set.
Set 2 do 3X through:
WARM UP
Light weight 10X each: suitcase deadlifts, offset squats with goblet hold, side lunge to press, ab get ups
6X 20 sec jump rope, 10 sec rest- with the ropes!
MAIN SET, back squat
8X BAR ONLY
3X 6 at 70% by feel, can move with good depth and good tempo up
2X 3 with same weight with pause at the bottom
Rest 2 minutes between each for the main set.
Set 2 do 3X through:
- 8X SL slow step down, tap as far behind as possible, weight in goblet
- 5X per side SL squat with rings
- 12X total plank row, alternating sides
- 8X SL get up to hop from bench
- 12X weighted lateral jumps
- rest as needed and go again
03/26/25- DEADLIFT
WARM UP
Red bands: shoulder circles, deadlifts, walks, scap pulls, deadbugs
Kettlebells 3X through, 6 reps of each: low swings, deadlift to clean (one weight)
MAIN SET, DEADLIFT
Main lift, deadlifts: (Can do max test if you missed it last week)
1X 8 at 50%
1X 6 at 55%
1X 4 at 65%
4X 4 at 85%
Rest 90 sec to 2 minutes.
Red bands: shoulder circles, deadlifts, walks, scap pulls, deadbugs
Kettlebells 3X through, 6 reps of each: low swings, deadlift to clean (one weight)
MAIN SET, DEADLIFT
Main lift, deadlifts: (Can do max test if you missed it last week)
1X 8 at 50%
1X 6 at 55%
1X 4 at 65%
4X 4 at 85%
Rest 90 sec to 2 minutes.
Set 2 do 3X through:
Set 3 do 4X through:
- 6X per side, walking front lunge with kettles in each hand
- 8X per side push press, glutes tight, great bracing
- 6X push up with great form, bands or incline, chest to floor
Set 3 do 4X through:
- 6X box jumps- go for a tall jump and super quiet landing, lower box, good intentions
- 6X broad jumps
- REST
MAX Deadlift, squat
Danielle- 175, 195
Leanna- 165, 155
Michelle- 190, 125
Yung Hae- 145, 120
Teri- 185, 145
Allison- 125, 120
Victoria- 185, 175
Danielle- 175, 195
Leanna- 165, 155
Michelle- 190, 125
Yung Hae- 145, 120
Teri- 185, 145
Allison- 125, 120
Victoria- 185, 175