Programming Note
This week marks the beginning of our pre-season training. The pre-season will include the following:
- Our last big squat cycle meant to develop a good strength base.
- Weightlifting will still include different complexes and positional work, however we will be working on a clock now. We are looking to develop good technique with limited rest.
- Gymnastics volume will be increasing and we will begin to introduce bigger sets of pull ups, handstand push ups, etc.
- Conditioning will still mostly be directed towards developing an aerobic base, however we will slowly introduce more “Open-style” workouts. Throughout the preseason, we will be teaching some lessons different topics to help you attack these “Open-style” workouts.
Please let your coaches know if you have any questions.
Conditioning Preparation
2-3 Rounds:
- 4 Thrusters (95/65) – pause 2 seconds with the bar overhead each rep.
Rest :30 between sets.
These warm up sets are meant to establish a rhythm that you can maintain on the barbell.
Perform at 70% effort:
- 7 Thrusters (95/65)
- 7 Kettlebell Swings (53/35)
- 7 Bar Facing Burpees
This is just a warm up round. Get a feel for the transitions between movements.
Rest 2:00, then perform at 100% effort:
- 7 Thrusters (95/65)
- 7 Kettlebell Swings (53/35)
- 7 Bar Facing Burpees
Test how fast you can go on this workout. Don’t go this fast when the workout starts.
Rest 4:00, then perfom at game pace:
- 7 Thrusters (95/65)
- 7 Kettlebell Swings (53/35)
- 7 Bar Facing Burpees
This should be a pace that doesn’t feel too bad for the first 7 minutes and allows you to hold on during the second half of the workout.
Rest 5-10 minutes before beginning the workout.
Conditioning
Complete as many rounds as possible in 14:00:
- 7 Thrusters (95/65)
- 7 Kettlebell Swings (53/35)
- 7 Bar Facing Burpees
Remember, today’s lesson is pacing. Our goal is to keep the split times for each round exactly the same.