Notes
- Later Group- Don't forget that Tuesday and Thursday workouts now start at 7:15!!!
Warmup:
Jump Rope Work
Posterior Chain Prep
Strength:
Dynamic Effort Deadlifts- 8 sets of 3 reps at 60-65%
Conditioning:
6 rounds:
:40 Back Squats
:20 rest
:40 Toes 2 Bar (Scale will be V-Ups)
:20 rest
:40 Swings
:20 rest
Monday, October 31, 2011
Sunday, October 30, 2011
10/31/11- Last Day of Preseason
Notes
- If you have a watch PLEASE BRING IT TOMORROW
- Don't forget to re-rack your weights and equipment when you are done!
- I am going to leave the Lara Bars from last weekend's competition in the pool classroom for people to eat after workouts. Eat for recovery!
Warmup:
Jump Rope
Choice Dynamic Warmup
Dynamic Shoulder Prep
Strength:
Max Effort Push Press
Conditioning:
"Barbara Sprints"
2-3 rounds (depending on time):
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3:00
- If you have a watch PLEASE BRING IT TOMORROW
- Don't forget to re-rack your weights and equipment when you are done!
- I am going to leave the Lara Bars from last weekend's competition in the pool classroom for people to eat after workouts. Eat for recovery!
Warmup:
Jump Rope
Choice Dynamic Warmup
Dynamic Shoulder Prep
Strength:
Max Effort Push Press
Conditioning:
"Barbara Sprints"
2-3 rounds (depending on time):
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3:00
Thursday, October 27, 2011
Mobility Homework!
If you have a band or stretch cord give the first piece a try. Definitely spend time on the second piece! You can all do the third piece without a band; this will be especially helpful for all you breaststrokers!!
Don;t forget to re-visit old mobility homework videos!!!
Don;t forget to re-visit old mobility homework videos!!!
Wednesday, October 26, 2011
10/27/11- Heavy Front Squats!
Notes
- Make sure you have your jump rope today!!!
Warmup:
Jump rope/ Double Under practice
Dynamic Hip Prep
Strength:
Max Effort Front Squat
Conditioning:
As Many Rounds/Reps as Possible in 10 Minutes:
10 Hang Power Snatch (squat snatches if you got 'em)
30 Double-Unders
- Make sure you have your jump rope today!!!
Warmup:
Jump rope/ Double Under practice
Dynamic Hip Prep
Strength:
Max Effort Front Squat
Conditioning:
As Many Rounds/Reps as Possible in 10 Minutes:
10 Hang Power Snatch (squat snatches if you got 'em)
30 Double-Unders
Monday, October 24, 2011
10/25/11- Grind Time
Notes
We will be working out at 7:00 AM on Tuesday!
Bring an extra shirt or towel for situps, we will be doing conditioning in Nelson
Warmup:
General Dynamic Warmup
Dynamic Shoulder Prep
Strength:
If your weighted dip was >45#: Dynamic Effort Dips using 65% of 1rm
If your weighted dip was <45#: 3 sets max dips
Conditioning:
4 rounds:
20 Hand Release Pushups/10 Handstand Pushups
30 Situps
400m run
We will be working out at 7:00 AM on Tuesday!
Bring an extra shirt or towel for situps, we will be doing conditioning in Nelson
Warmup:
General Dynamic Warmup
Dynamic Shoulder Prep
Strength:
If your weighted dip was >45#: Dynamic Effort Dips using 65% of 1rm
If your weighted dip was <45#: 3 sets max dips
Conditioning:
4 rounds:
20 Hand Release Pushups/10 Handstand Pushups
30 Situps
400m run
Travel Workouts!
Here are some workouts for those of you not on campus Monday and Tuesday. They require no equipment so there's no excuse to come back Thursday having not worked out for a week.
As Many Rounds/Reps as Possible in 10 Minutes:
15 Burpees
30 Air Squats
120 Pushups for time, every time you rest do 20 Lunges
6 rounds:
200m run
25 Situps
25 Air Squats
As Many Rounds/Reps as Possible in 10 Minutes:
15 Burpees
30 Air Squats
120 Pushups for time, every time you rest do 20 Lunges
6 rounds:
200m run
25 Situps
25 Air Squats
Sunday, October 23, 2011
10/24/11- Back At It
Great job on Saturday! I could't be prouder of everyone. We all stepped up big time and threw down some great performances!
We will workout at 12:00 Noon on Monday!!! Meet at the gym!!!
Warmup:
General Dynamic Warmup
Strength:
Dynamic Effort: Power Clean+Hang Squat Clean, use ~70% of your 1rm clean
Conditioning:
Alternating Double Tabata-
Air Squats
Deadlifts
We will workout at 12:00 Noon on Monday!!! Meet at the gym!!!
Warmup:
General Dynamic Warmup
Strength:
Dynamic Effort: Power Clean+Hang Squat Clean, use ~70% of your 1rm clean
Conditioning:
Alternating Double Tabata-
Air Squats
Deadlifts
Middlebury-St.Mike's Throwdown Recap
A Recap of Saturday's event is forthcoming, I am waiting to upload some media along with it.
Thursday, October 20, 2011
10/21/11- Prep Session for Saturday
We're going to meet at the pool at 3:00 PM to go over skills and mobility to get ready for the competition on Saturday.
Here are some inspirational videos to get pumped for the weekend!
Here are some inspirational videos to get pumped for the weekend!
Wednesday, October 19, 2011
10/20/11- Getting Prepped for the Weekend!
Notes for the Weekend:
- Saturday morning we are going to meet for breakfast at Proctor at 9:30 AM! We will leave campus at 10:30.
- With a format similar to a meet, it will be important to make sure you have snacks and recovery food on hand, so we will make a trip to Hannaford's Friday evening.
- If you have a car and are able to drive please let me know ASAP so we can figure out transportation!
- If people want to it would be really fun to get dinner in Burlington afterwards. (Sushi, possibly?)
- I think we should have one unifying clothing item for the whole group, does anyone have any ideas for this?
- Stuff you should bring:
Food
Workout Clothes
Sweatshirt/Sweatpants
Water Bottle
Lacrosse Ball
Change of Clothes for dinner
Jump Rope
Warmup:
Double-Under Practice
Skill Practice
Shoulder Prep
Strength:
Max Effort Weighted Dip
Don't worry if you don't have dips yet, we will work on transfer exercises.
Conditioning:
21-18-15-12-9-6-3
Sumo-Deadlift High Pull
Push Jerk
Women will use 45#
Men will use 65#
It wasn't on YouTube but here's a link to a video of this workout from Crossfit.com
http://media.crossfit.com/cf-video/RobO_HiPull&Jerk_WOD.mov
- Saturday morning we are going to meet for breakfast at Proctor at 9:30 AM! We will leave campus at 10:30.
- With a format similar to a meet, it will be important to make sure you have snacks and recovery food on hand, so we will make a trip to Hannaford's Friday evening.
- If you have a car and are able to drive please let me know ASAP so we can figure out transportation!
- If people want to it would be really fun to get dinner in Burlington afterwards. (Sushi, possibly?)
- I think we should have one unifying clothing item for the whole group, does anyone have any ideas for this?
- Stuff you should bring:
Food
Workout Clothes
Sweatshirt/Sweatpants
Water Bottle
Lacrosse Ball
Change of Clothes for dinner
Jump Rope
Warmup:
Double-Under Practice
Skill Practice
Shoulder Prep
Strength:
Max Effort Weighted Dip
Don't worry if you don't have dips yet, we will work on transfer exercises.
Conditioning:
21-18-15-12-9-6-3
Sumo-Deadlift High Pull
Push Jerk
Women will use 45#
Men will use 65#
It wasn't on YouTube but here's a link to a video of this workout from Crossfit.com
http://media.crossfit.com/cf-video/RobO_HiPull&Jerk_WOD.mov
Tuesday, October 18, 2011
Mobility Homework!
There's a lot of information to digest here, but definitely take the time to address the 3 pieces described here, especially the shoulder piece.
Monday, October 17, 2011
10/18/11- Heavy Cleans!
The emphasis in this workout is developing STRENGTH and SPEED.
These are two very important aspects of fitness that will transfer over to everything else we do, whether in the pool or in the gym.
The clean is a technical movement so take the time to focus and fully prepare yourself for each effort.
Notes
- Early Group-ers that line in Battel: Meet in E-Lot (lot behind Allen and Johnson) at 6:10 if you want a ride down.
- Please wear knee-high socks for this workout!
Warmup:
Double-Under Practice
Dynamic Warmup
Jumping and Landing Practice
Strength:
Max Effort Clean!
- These are full cleans, meaning they must pass through a front squat. We are not power cleaning.
Conditioning:
5 rounds:
3 Heavy Front Squats
6 Tall Box Jumps
9 KB/DB Swings
rest 2:00
These are two very important aspects of fitness that will transfer over to everything else we do, whether in the pool or in the gym.
The clean is a technical movement so take the time to focus and fully prepare yourself for each effort.
Notes
- Early Group-ers that line in Battel: Meet in E-Lot (lot behind Allen and Johnson) at 6:10 if you want a ride down.
- Please wear knee-high socks for this workout!
Warmup:
Double-Under Practice
Dynamic Warmup
Jumping and Landing Practice
Strength:
Max Effort Clean!
- These are full cleans, meaning they must pass through a front squat. We are not power cleaning.
Conditioning:
5 rounds:
3 Heavy Front Squats
6 Tall Box Jumps
9 KB/DB Swings
rest 2:00
Sunday, October 16, 2011
10/17/11- Building Warriors
Warmup:
Jump Rope/Double-Under Practice
Skill Practice
Strength:
Beginners- 5 sets of Max Pushups
Experienced- Dynamic Effort Floor Press, starting at Press 1rm from Tuesday
Conditioning:
5 rounds for max reps:
:45 Pullups
:15 Rest
:45 Lunges
:15 Rest
:45 Burpees
:15 Rest
:45 Shuttle Run
:15 Rest
That amount to 20 minutes of 45 seconds of work and 15 seconds of rest with pullups, lunges, burpees, and shuttle runs.
Jump Rope/Double-Under Practice
Skill Practice
Strength:
Beginners- 5 sets of Max Pushups
Experienced- Dynamic Effort Floor Press, starting at Press 1rm from Tuesday
Conditioning:
5 rounds for max reps:
:45 Pullups
:15 Rest
:45 Lunges
:15 Rest
:45 Burpees
:15 Rest
:45 Shuttle Run
:15 Rest
That amount to 20 minutes of 45 seconds of work and 15 seconds of rest with pullups, lunges, burpees, and shuttle runs.
Saturday, October 15, 2011
More Mobility Work!
I know a lot of you are feeling pretty smoked from that last workout. In addition to using your lacrosse ball on your glutes and working on sitting in your deep squat position, this mobility piece will help restore your lower backs, glutes, and hamstrings.
Friday, October 14, 2011
Wednesday, October 12, 2011
10/13/11- Putting in Work!
Notes:
- Please clean up after yourself in the gym! That means putting the benches back in the racks and re-racking your weights! Thank you!
- Don't forget to start ordering flat-soled shoes! (converse, vans, etc.)
- Girls, watch the video posted below. Don't be afraid to squat heavy!
Warmup:
Dynamic Hip Warmup
Skill Practice
Strength:
Dynamic Effort Squats
Beginners- 10x2 using 65-70% of your weight from Monday
Experience- 10x2 Box Squat using 70% of your Box Squat 2rm from a few weeks ago
Conditioning:
5 rounds:
10 Deadlifts
15 Burpees
20 DB Snatches (10/arm)
- Please clean up after yourself in the gym! That means putting the benches back in the racks and re-racking your weights! Thank you!
- Don't forget to start ordering flat-soled shoes! (converse, vans, etc.)
- Girls, watch the video posted below. Don't be afraid to squat heavy!
Warmup:
Dynamic Hip Warmup
Skill Practice
Strength:
Dynamic Effort Squats
Beginners- 10x2 using 65-70% of your weight from Monday
Experience- 10x2 Box Squat using 70% of your Box Squat 2rm from a few weeks ago
Conditioning:
5 rounds:
10 Deadlifts
15 Burpees
20 DB Snatches (10/arm)
Tuesday, October 11, 2011
Rest Day Mobility Homework!
Watch it. Learn it. Live it. via mobilitywod.com
Mobility WOD is one of the best fitness resources on the web. Check it out, watch some of the videos, and do your homework!
Mobility WOD is one of the best fitness resources on the web. Check it out, watch some of the videos, and do your homework!
Monday, October 10, 2011
10/11/11- More Overhead Work!
Warmup:
Gymnastics Warmup
Strength:
Max Effort Press
Conditioning:
3 sets AMRAP Kettlebell Swings- Don't Be Afraid To Go Heavy!!!
then
Tabata Handstand Hold
If you already have Handstand Pushups we will work on those instead
Gymnastics Warmup
Strength:
Max Effort Press
Conditioning:
3 sets AMRAP Kettlebell Swings- Don't Be Afraid To Go Heavy!!!
then
Tabata Handstand Hold
If you already have Handstand Pushups we will work on those instead
Sunday, October 9, 2011
10/10/11- More Squats!
Warmup:
Dynamic Warmup
Hip Capsule Warmup
Strength:
Max Effort High-Bar Back Squat
Conditioning:
Beginners- AMRAP 7:00- 21 Air Squats 7 Hang Power Cleans
Experienced- AMRAP 7:00- 7 Back Squats (~60%) 7 Chest-to-Bar Pullups
Dynamic Warmup
Hip Capsule Warmup
Strength:
Max Effort High-Bar Back Squat
Conditioning:
Beginners- AMRAP 7:00- 21 Air Squats 7 Hang Power Cleans
Experienced- AMRAP 7:00- 7 Back Squats (~60%) 7 Chest-to-Bar Pullups
Saturday, October 8, 2011
Wednesday, October 5, 2011
10/6/11- Outdoor Workout
Notes
- Dress warm tomorrow morning!!! We will be outside during the conditioning portion of the workout!!!
- If you have a watch, please bring it!!!
Warmup:
Running Technique Work
Strength:
Dynamic Effort Press
Use 70-75% of the weight you lifted earlier this month!
Conditioning:
50 Burpees
Long Run (Around Athletic Center parking lot, past Athletic Center, past CFA, past Porter, thru CFA parking lot, to back patio of CFA) ~1200m
50 Box Jumps (use white ledge on CFA patio) ~22"
Long Run (same route, backwards) ~1200m
50 Burpees
- Dress warm tomorrow morning!!! We will be outside during the conditioning portion of the workout!!!
- If you have a watch, please bring it!!!
Warmup:
Running Technique Work
Strength:
Dynamic Effort Press
Use 70-75% of the weight you lifted earlier this month!
Conditioning:
50 Burpees
Long Run (Around Athletic Center parking lot, past Athletic Center, past CFA, past Porter, thru CFA parking lot, to back patio of CFA) ~1200m
50 Box Jumps (use white ledge on CFA patio) ~22"
Long Run (same route, backwards) ~1200m
50 Burpees
Monday, October 3, 2011
10/4/11- Dynamic Deadlifts
Warmup:
Dynamic Warmup
Deadlift Prep
Strength:
Dynamic Effort Deadlifts
Use 65-70% of Thursday's heaviest lift! Calculate this before you arrive!
Conditioning:
5 rounds:
7 heavy Front Squats
40 High Pulls (25# plate for girls, 45# plate for guys)
14 V-Ups V-Up Tutorial Video
Dynamic Warmup
Deadlift Prep
Strength:
Dynamic Effort Deadlifts
Use 65-70% of Thursday's heaviest lift! Calculate this before you arrive!
Conditioning:
5 rounds:
7 heavy Front Squats
40 High Pulls (25# plate for girls, 45# plate for guys)
14 V-Ups V-Up Tutorial Video
Lifts From Monday!
Sunday, October 2, 2011
10/2/11- Going Heavy Overhead!
Warmup:
Gymnastics Warmup
Strength:
Beginners- Max Effort Push Press
Experienced- Max Effort Jerk (any way- split, push, behind the neck, etc.)
Conditioning:
4 rounds for max reps:
:60 of Push Press
:60 rest
:60 of Pullups or Rows
:60 rest
Gymnastics Warmup
Strength:
Beginners- Max Effort Push Press
Experienced- Max Effort Jerk (any way- split, push, behind the neck, etc.)
Conditioning:
4 rounds for max reps:
:60 of Push Press
:60 rest
:60 of Pullups or Rows
:60 rest
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