Wednesday, June 17th, 2015

Week 3/4

Lincoln Square: “Mobility” with Coach Cara, 7-8pm. Focusing  on Hips and Ankles- The pelvis and trunk are your transmission of power from your legs to the bar. No matter how strong your legs become, if your trunk/pelvis can’t support the force, you’ll always fall short of your potential. Mobilize and reap the rewards.

STRETCH OF THE WEEK: Every week, Coach Cara will be spotlighting a “stretch of the week”. Each week the stretch will have a goal and focus that will be related to that week’s work. Not every stretch is good for the masses. Try it out, if it works for you and/or addresses something specific to your weaknesses, add it to your daily mobility!
Video Demo:  Tight from all those push ups? Accumulate 2 minutes moving through internal and external rotation of your shoulders on your squat rack.
-Palms facing down, then switch to up
-The more mobile, the closer your grip can be
-Breath into your chest for more of a stretch

A.
Performance:
Bench Press: Week 3/4
-Take 6 sets building to 75%+ of 1RM BenchPress
-1 Set every 90 seconds, 10-7-5-5-3-2
then…
Working Sets X 4
Bench Press @ 75%+ X 5 reps
-Week 1: 75%, Week 2: 75% + 5-10lbs, Week 3: + 5-10lbs
-1 Set every 2 1/2 minutes
*Follow each set with Reverse Lunge to Stepup with KB X 5 each leg
Rest remaining time of each set.

Competition:
Strict Press + PushPress
-Take 6 Minutes building to 50%+ of 1rm Clean & Jerk
then…
Working Sets X 4
Strict Press + Pushpress X (3+3)
-Week 1: 50%, Week 2: 50% + 5-10lbs, Week 3: + 5-10lbs
-1 Set every 3 1/2 minutes
*Follow each set with Single Arm Bent over row with kb/db X 15 each arm + Handstand Hold X 45 seconds + 15 seconds of Shoulder shrugs
Rest remaining time of each set.

B.
Performance:
Tabata: 20 On/ 10 Off X 6 Rounds at each station with a 30 second transition between stations
– Pushpress 95/65lbs
– Row for calories
– Jumping Air Squats
– Burpees
*Recording lowest round from each station, 4 seperate numbers.

Competition:
Tabata: 20 On/ 10 OFF X 8 Rounds at each station
– Floor Press 115/75lbs
– Row for calories
– Wallballs 30/20lbs
– Burpees
*Recording lowest round from each station, 4 seperate numbers.

 

Graduating Team "Ramp Stamp".  If you see somebody new, say hello, show them around!

Graduating Team “Ramp Stamp”. If you see somebody new, say hello, show them around!