2015-16 workout format
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
SEMESTER 2 - 2016
CORE LIFTSTOPICS
2
WEEK 1, 4, 7, 10, 13, 16
W1 10/8/6/4
What is sports performance?
3
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYW2 3x5, 5x1
Why gymnastics
4
1) A/B15 min1) A/B15 minComputer labW3 3x5, 5x1
Why olympic lifts
5
2) A/B Cones/Hurdles2) A/BTESTSW4 5's, 6'swhy kettlebells
6
3) A/B KB'sCore Lift: 3) A/B KB'sCore Lift: W5 5-4-3-2-1Why low reps?
7
4) A/B ringsCore Lift: 4) A/B RingsCore Lift: W6 5-4-3-2-1
building explosion
8
Tests: W1) boxes/pull ups W4) Dips/speed lap W7) sit ups / mile
W7 10-8-6-4
Strength vs. Body building
9
W10)boxes/ pull ups W13) dips/ speed lap W16) sit ups/ mile
W8 3x5, 5x1nutrition
10
Week 2, 5, 8, 11, 14, 17
W9 3x5, 5x1
9 weeks paper test
11
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYW10 5'3, 6'scollege
12
1) A15 min1) A15 minBB - SpecificW11 5-4-3-2-1steriods
13
2) AMed Balls2) AgymnasticsW12 5-4-3-2-1body parts
14
1) A, B, C Oly Lift: 1) A, B, COly Lift: W13 10-8-6-4alcohol
15
2) A/ B. CLift: 2) A, B. C (KB)Lift: W14 3x5, 5x1tobacco
16
W15 3x5, 5x1
multi sport athletes
17
Week 3, 6, 9 , 12, 15, 18
W 16 5's, 6'sOPEN
18
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYW 17 5-4-3-2-1OPEN
19
1) A15 min1) A15 minCrossfit typeW 18 5-4-3-2-1
semester paper test
20
2) Adots/ Ladders2) A
Jump rope/footwork
21
3) ALift: A/B3) ALift: A/Bcompetition AUXILARIES
22
4) A KB'sLift: A/B4) A Lift: A/B KB'soriented
Failures, 10's, 12's, breakdowns, etc...
23
Tempo changes, holds, etc...
24
3x5= 50%, 5x1= 50-60-70-80-90-100+%
25
5-4-3-2-1-1
50-60-70-80-90-100+
26
10-8-6-4
27
5's
28
6's
29
4th PERIOD
20 minutes each day of:
30
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY
31
Jump RopeGymnasticsMed BallsDots/ladderscones/hurdles
32
of FOOTWORKor Kettlebellsor yoga
33
34
1) or 2), 3) or 4) that is the station number 1 is rack one, 2 is platform 3 other platform, 4 is other rack
35
A or B or C that is the exercise/ just an A that means one exercise, A/B that is two exercises super set, A/B/C is an AMRAP (as many rounds as possible)
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
format
daily workouts