Performance Logs


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    • Issaquah Swim Team; Athletic Conditioning At Gravity Janes

    Tuesday, June 15, 2010

    Warm Up
    2 Rounds of:
    • Dumbbell Snatches, 15 Reps each arm
    • Squats, 20 reps
    • Double Unders, 30 reps
    Section 1
    • Barbell Power Cleans, 1 minute (65#/95#)
    • Feet-to-Hands, 1 minute
    • Rest, 1 minute
    4 Rounds
    Score = Lowest Reps in any Round
      
    Section 2
    • Overhead Squats, 50 Reps; 35#, 55#, 75#
    Section 3
    • Rope Climb
    • Windmills

    posted by Dave Young at 9:10 AM 0 Comments

    Saturday, June 12, 2010

    Warm Up
    2 Rounds of:
    • Medicine Ball Run, 400 Meters
    • Squats, 30 reps (HOH)
    • Feet-to-Hands, 30 reps


    Section 1
    “Turnaround” at 60-75% Max
    • Deadlifts/Pull Ups
    • 10/1; 9/2; 8/3;…; 3/8; 2/9; 1/10 Reps

    Score = Time


    Section 2
    • Dumbbell Shoulder Press, 1 Rep Max; 5, 5, 5, 3, 3, 1…

    Section 3
    • Dumbbell Squat Cleans, 30 Reps
    • Weight Plate Sit Ups, 6 minutes

    Score = Total Sit Ups

    posted by Dave Young at 9:09 AM 0 Comments

    Tuesday, June 8, 2010

    Warm Up
    • Block Run
    • Push Ups, 30 reps
    • Thrusters, 30 reps
    • Sit Ups, 30 reps


    Section 1
    • Heavy Kettlebell Swings (24k/32k), 50 Reps
    • V-Holds, 4 Max

    Score = Max V-Hold Time

    Section 2
    • Shoulder Press, 1 Rep Max


    Section 3
    • Handstands
    • Free
    • Walking
    • Pirouettes

    posted by Dave Young at 9:08 AM 0 Comments

    Thursday, June 3, 2010

    Warm Up
    2 Rounds of:
    • Wall Balls, 25 reps
    • Run, 400 meters
    • Push Ups, 25 reps


    Section 1
    • Row, 500 Meters

    Score = Time

    Section 2
    • Max Reps of Continuous Strict Pull Ups

    Score = Total Continuous Reps

    Section 3
    • Deadlift – 1 Rep Max

    Score = Weight

    posted by Dave Young at 9:07 AM 0 Comments

    Tuesday, June 1, 2010

    Warm Up
    3 Rounds of:
    • Jump Rope, 1minute
    • Push Press, 20 reps
    • Pull Ups, 10 reps


    Section 1
    • Sand Bag / Run
    • Dumbbell Chest Presses, 100 reps (25# / 45#)


    Section 2
    • Knee /  Leg Raises, 35 reps
    • One-Legged Squats, 40 reps

     Score = Max Stroke Row

    posted by Dave Young at 9:06 AM 0 Comments

    Saturday, May 29, 2010

    Warm Up
    2 Rounds of:
    • Dumbbell Snatches, 20 reps per arm
    • Pull Ups, 10 reps
    • Walking Lunges, 20 steps

    Section 1
    • Medicine Ball Pass, 6 minutes
    • Double Unders, 6 minutes

    Score = number of Double Unders

    Section 2
    Tabata Sit Ups
    5 Rounds
    30 seconds work
    15 seconds rest

    Section 3
    • Max Stroke Row in 100 meters
    • Paralette Push Ups, M=100 reps / W=60 reps

    Score = Max Stroke Row

    posted by Dave Young at 9:03 AM 0 Comments

    Thursday, May 27, 2010

    Warm Up
    • Kettlebell Swings, 30 reps
    • SOTS Press, 15 reps
    • Med Ball Squats, 30 reps

     Section 1
    Box Jumps
    4 Rounds of:
    Height 1, 10 reps
    Height 2, 2 reps

    Section 2
    Tabata Sit Ups
    5 Rounds
    30 seconds work
    15 seconds rest

    Section 3
    AJ (Alternate Jane) Teams
    A – Row 1,000 meters
    B – 3 Rounds of:
    • Hang Power Cleans, 7 reps
    • Pull Ups, 7 reps
    • Push Press, 7 reps
    • Pull Ups, 7 reps
    • Front Squats, 7 reps
    • Pull Ups, 7 reps

    C – Block Run

    posted by Dave Young at 10:38 PM 0 Comments