August 2017 – Page 8 – LEGION Strength & Conditioning
 

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Double Kettlebell Front Rack Squat + Reverse Lunge + Push Press – 2×5+5+5; Rest 2 minutes

B. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+3 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

C. Clean + Jerk – Build to a heavy 2+1 complex that demonstrates good technique (10 minutes)

D. Clean + Jerk – Ev90-sec x 10; 1 Pause (at patella) Clean + Jerk @85-95% of today’s heavy 2+1

E. Back Squat – 3×10 @90% of W1D1’s Back Squat

F. Romanion Deadlift – 3×8-10 @31X1 Tempo

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2 Sets – (12 minutes)
90-sec Assault Bike @80%
90-sec Off
90-sec Row @80%
90-sec Off

4 Sets – (16 minutes)
60-sec Assault Bike @82%
60-sec Off
60-sec Row @82%
60-sec Off

6 Sets – (12 minutes)
30-sec Assault Bike @85%
30-sec Off
30-sec Row 85%
30-sec Off

Note: Move directly into the next time domain once your rest is over. Percentages refer to what x % would feel like in relation to a maximal effort in that time domain. All efforts need to be sustainable for that time domain but unsustainable for anything that was double. Example 85% at 30-sec would feel like 60-90-sec max effort.

Rest Day

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Seated Box Jump – 3×5 to a semi challenging height

A2. Single Leg Romanian Deadlift – 3×5-8 @3111 Tempo (movement focus)

B. Power Clean – 4×1.1.1 (rest 5-sec b/w singles); Rest 3 minutes (start at 80% and build demonstrating good technique)

C. Deadlift – Build to a tough set of ten reps with perfect hip/back mechanics (should have 2-3 reps left in the tank)

D. Overhead Rear Foot Elevated Split Squat – 3×6-8 e/l @31X1 Tempo

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5 Sets –
Row 200m @100%
10 Dumbbell Snatch @80/55-lbs
Rest 4 minutes

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Elevated Bridge Rocks – 3×10

B. Split Press – 3×5 @21X1 Tempo (build to a tough set keeping positions correct especially in the legs)

C. Behind the Neck Jerk – Build to a tough set of five that demonstrates good technique

D. Behind the Neck Jerk – 5×3 @90% of todays five with a pause in the catch

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12 minute EMOM
Odd – 15/12 Calorie Row
Even – 12 C2B

Rest 5 minutes

12 minute EMOM
Odd – 12/9 Calorie Assault Bike
Even – 10/7 Strict HSPU

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3 Sets –
10 Dumbbell Z-Press
10 Chest Supported Dumbbell Row
10 Dumbbell External Rotation

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Single Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus); Rest 30-sec

B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch

C. Snatch – Build to a heavy triple that demonstrates good technique (10 minutes)

D. Snatch – EMOM 10 minutes; 1 Pause (at patella) Snatch @90-100% of today’s heavy triple

E. Back Squat – Build to heavy set of ten (should have 2-3 reps left in the tank); then perform 3×10 @90% of today’s weight

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3 Sets –
60-sec Assault Bike @85%
20 Wallball @20/14-lbs
10 Power Snatch @95/65-lbs
Rest 3 minutes

*Record Calories and times for each set