Gravity Janes: IST Strength and Conditioning Program

Session #42

Warm Up:

1. Block Run

Workout: (approx. 12 min/section)

Section 1
Circle Push Ups, reps in 8 min.

Section 2
Max Overhead Squat
(focus on mid-line stability)

Section 3
Wall Ball, 30
Dowel Bar Squat Snatches, 30
x 2

Session #41

Warm Up: 9 mins.

1. Sit Ups, 60
2. Lite KB Swings, 60
3. Tire Jumps, 60

Workout: (approx. 12 min/section)

Section 1
DB Squat cleans, 30 / F Walk x 3
< 10 min.

Section 2
Push Jerks, 20 / Push Ups, 20 x 5
< 10 min.

Section 3
Hi Pull Ups, 5 min
Plate Overhead Squats (10#), 1
Feet-To-Hands, 30
< 10 min.

Session #40

Warm Up

9 minutes

Walking Lunges

Light Kettlebell Snatches, 60 reps

Pull Ups, 30 Reps

Section 1

Score = Lowest rep count in any of the 6 intervals

Interval AbMat Sit Ups

:30 work; :15 rest x 6 rounds

Section 2

Partner Tabata squats, :30 work / :15 rest x 16 rounds

Partners alternate Tabata rounds

Score = Low score between partners

Section 3

Dumbbell Deadlifts, 10 reps x 6 rounds, rest :30(+) between sets

Load = 30 – 50#

Section 4

For time

Run, Gravity Janes Block Run

Session #39

Warm Up; 9 minutes

Walking Lunges
Light Kettlebell Snatches, 60 reps
Pull Ups, 30 Reps

Section 1

Technique Work

(Kettlebell Cleans, 10/10) x 5 rounds

Section 2

(Row, 500 meters / :60 rest) x 3 rounds

Section 3
(Non-kipping Pull Ups, 10; Dumbbell Thrusters, 10 ) x 10 rounds

Session #38

Warm Up
3 Minutes each of / or:
Walking Lunges, 1 lap
Wall Balls, 40 reps
Dumbbell Push Presses, 40 reps

Section 1
Technique Work
12 minutes of the following:
Paralettes (Tuck Sit), 1 minute
Push Ups (Nose-to-Floor), 10 reps

Section 2
Score = Lowest number of reps completed in any of the 6 intervals
Tabata High Pulls
30 seconds work, 15 seconds rest
A = 35# / B = 53#

Section 3
Circuit
Score = Time to complete 3 rounds of the following:
Pull Ups, 10 reps
Run, 400 meters

Session #37

Warm Up
3 Minutes each of / or:
Jump Rope, 60 reps
Barbell Cleans, 30 reps
Abmat Sit Ups, 60 reps

Section 1
Technique Work:
Double Dumbbell Snatches, 60 reps

Section 2
Technique Work:
Triple Kettlebell Deadlifts
5 sets of 5 reps

Section 3
Circuit
Score = Total Reps in 3 Rounds
Box Jumps, 1 minute
Push Ups, 1 minute
Rest, 1 minute

Session #36

Warm Up
3 Minutes each of / or:
Bar Support Squats, 60 reps
Barbell Push Press – Hold, 30 reps
Kettlebell Swings, 60 reps

Section 1
Circuit:
Score = Total Combined Reps in 5 Rounds of
Knee Raises, 1 minute
Push Press, 1 minute

Section 2
Circuit:
Score = Total Wall Balls completed in 2 Rounds of
800 meter run
Wall Balls (for duration of team runner)

Section 3
Technique Work:
Dips – Ring and Rack

Session #35

Warm Up
3 Minutes each of / or:
Kettlebell Cleans, 60 reps
Run, 800 meters
Overhand Squats, 50 reps

Section 1
Score = Lowest meters recorded in any of the 5 Rounds
Tabata Row, 60 seconds work / 60 seconds rest

Section 2
Technique Work: Barbell Cleans

Section 3
Score = Time
Circuit: “Fran”
21-15-9 Reps
Thrusters, Pull Ups
Men = 45# or 65#
Women = 33#

Session #34

Warm Up
2 Minutes each of:
Push Presses
Abmat Sit Ups
Jump Rope

Section 1
Score = Total Reps in all 4 Rounds combined
Interval Pull Ups, 60 seconds work / 60 seconds rest

Section 2
Score = Lowest Reps scored in any of the 4 Rounds
Interval Wall Balls, 60 seconds work / 60 seconds rest

Section 3
Score = Total Reps in all 4 Rounds combined
Interval Turkish Get Ups, 60 seconds work / 30 seconds rest

Team Relay Row, 2000 meters

Section 4
Score = Total Reps
V-Sits, 4 minutes

Session #33

Warm Up
Row, 500 meters
Run, 400 meters
Squats, 50 reps

Section 1
For Time: Run, 800 meters
For Work: Abmat Sit Ups, 100 reps

Section 2
For Time: Kettlebell Swings, 200 reps

Section 3
Score = Load
Barbell Front Squats
5 reps x 10 sets

Session #32

Warm Up
Knee Raises, 60 reps minimum, or as many as possible in 3 minutes
Dumbbell Walking Lunges, Dumbbell Overhead, 15 steps on each arm
Kettlebell Swings, 60 reps minimum, or as many as possible in 3 minutes

Section 1
5 Minutes Maximum at Following Three Stations
Recorded For Time: Row, 1000 meters
For Work:
Thrusters, 50 reps
Pull Ups – Chest to Bar, 30 reps

Section 2
10 Minutes Maximum at Following Stations
Kettlebell Snatches, 10 minutes, Recorded Score= Total Reps
For Work: Deadlifts, 5,5,5,3,3,3 reps

Session #31

Warm Up
3 Groups
Dumbbell Snatches, 30/30 reps
Squats, 60 reps
Sit Ups, 60 reps

Section 1
For Time
Run, Block

Section 2
Circuit “Fight Gone Bad” (FGB)
For Total Reps
3 rounds of 1 minute each
Sumo-Deadlift High Pulls (SDLHP)
Push Press
Box Jumps
Row, Calories
Wall Balls
Rest

Session #30

Warm Up
Run, 800 meters
Kettlebell Swings, 50 reps

Section 1
As many reps 1/:10
Nose-To-Floor Push Ups

Section 2
Dumbbell Sit Ups 20/20
Pull Ups, 20 reps
Back Extensions, 20 reps

Section 3
For Rounds in 10 minutes
Walking Lunges, 1 lap
Run, 400 meters

Session #29

Warm Up
3 minutes each of
Walking Lunges
Jump Rope

Section 1
Circuit “Cindy”
As Many Rounds as Possible in 20 Minutes
Pull Ups, 5 reps; Push Ups, 10 reps; Squats, 15 reps

Section 2
Thrusters, 100 reps
Kettlebell Swings, 100 reps
Block Run

Session #28

Warm Up
3 minutes each of / or
Kettlebell Swings, 60 reps
Squats, 60 reps
Jump and Grab, 30 reps

Section 1
For Load Value in Pounds
Dumbbell Knee Raises, 5 reps x 10 sets

Section 2
2 Rounds of
Tire Jumps, 3 reps
Run, 400 meters

Section 3
Circuit for Time
Row, 400 meters
Push Ups, women = 60 reps / men = 90 reps

Session #27

Warm Up
Run, 800 meters
Box Jumps, 50 reps
Pull Ups, 30 reps

Section 1
3 Rounds of
Kettlebell Double Swings, 20 reps
Kettlebell Double Cleans, 20 reps

Section 2
Dumbbell Deadlifts, 40 reps

Section 3
Circuit for Time
Squats, 100 reps
Ab Mat Sit Ups, 100 reps

Session #26

Warm Up
3 minutes each of / or
Jump Rope
Push Ups, 40 reps
Ab Mat Sit Ups, 60 reps

Section 1
Tire Flips / Jumps

Section 2
Front Squats
10 x 10

Section 3
For Total Reps
Strict Pull Ups, continuous

Session #25

Warm Up
Block Run
Barbell Push Presses, 60 reps
Air Squats, 60 reps

Section 1
For Time
Barbell Thrusters, 100 reps
At .25x body weight

Section 2
For Time
Kettlebell Swings, 200 reps

Section 3
Circuit For Time
Row, 50 calories
Feet-To-Hands, 50 reps

Session #24

Warm Up
2 minutes each of / or
Jump Rope
Kettlebell Swings, 40 reps
Jumps and Grab, 40 reps

Section 1
For Max Stroke in
Row – 100 meters x 4 times

Section 2
For Total Reps
Kettlebell Snatches, 10 minutes

Section 3
For Total Reps
Turkish Get Ups
(2 minutes on / 1 minute rest) x 3 times
Women = 15# / Men = 20#

Session #23

Warm Up
2 minutes each of / or
Barbell Clean and Press, 35 reps
Dumbbell Squats, 30 reps
Knee Raises, 30 reps

Section 1
Team Sprints

Section 2
Deadlifts

Section 3
For Total Reps
Pull Ups, 6 minutes

Session #22

Warm Up
Block Run
Medicine Ball Squats, 40 reps
Sit Ups, 40 reps

Section 1
For Max Load
Kettlebell Front Squats
10 x 6

Section 2
Relay Run, 200 meters
2 Person Teams x 2 rounds

Section 3
For Total Reps
Weighted Pull Ups
3 – 3 – 1 – 1 – 1 – 1 – … – 1

Session #21

Warm Up
Two Rounds of
Overhead Squats, 30 reps
Dumbbell Snatches, 30 reps
Push Ups, 30 reps

Section 1
For Total Reps
Barbell Push Presses, 3 minutes
(30# – 35#)

Section 2
Relay Row

Section 3
Deadlifts / Pull Ups
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Session #20

Warm Up
Run 400 meters
Farmers Walk, 2 Laps
Push Ups, 30 reps

Section 1
Circuit for Total Reps
2 Rounds of
Row, 2 minutes (calories)
Wall Balls, 2 minutes
Feet-To-Hands, 2 minutes

Section 2
For Time
Run, 800 meters

Section 3
For Time
Kettlebell Swings, 100 reps

Session #19

Warm Up
2 minutes each of / or
Medicine Ball Cleans, 40 reps
Box Jumps, 40 reps
Feet-To-Hands, 25 reps

Section 1
For Time
Row 2,000 meters

Section 2
Circuit for Time
“Fran”
Thrusters / Pull Ups, 21-15-9 reps

Section 3
Half “Little Angie”
Sit Ups, 50 reps
Push Ups, 50 reps
Squats, 50 reps

Session #18

Warm Up
Run, 400 meters
Knee Raises, 25 reps
Run, 400 meters
Walking Lunges, 1 lap

Section 1
2 Rounds for Time of
Row 500 meters
Kettlebell Deadlifts, 30 reps

Section 2
3 Rounds of
Dumbbell Cleans, 15/15
Squats, 30 reps

Section 3
For Time
Turkish Get Ups, 24 reps

Session #17

Warm Up
2 minutes each of / or
Wall Ball, 40 reps
2-arm Kettlebell Swings, 50 reps
Bar Squats, 30 reps

Section 1
1-arm Dumbbell Snatches

Section 2
Score = Reps
Jump – Grab – Knee Raises, 1 minute
Air Squats, 1 minute

Section 3
Barbell Overhead Squats, 1 minute or 12 reps
Barbell Push Presses, 1 minute or 20 reps
Pull Ups, 1 minute or 12 reps

Session #16

Coach's Notes -

This was the IST's last workout before the March meet begining Wednesday. In consideration of the upcoming competition we limited the work today to skills training, a few low-intensity movements, and no scores were recorded.

New Concepts -

Back extensions

Exercises Performed -

Dumbbell Snatches
Dumbbell Push Presses
Jump Rope
Box Jumps
Pull Ups

Session #15

Coach's Notes -

As our workouts taper from strength and metabolic conditioners to more longer-duration and skills training, this session featured a series of familiar, lower-intensity work.

Exercises Performed -

Row 2K
Knee Raises / Wall Ball combination
Kettlebell / Push Up combination

Session #14

Coach's Notes -

Our last hard workout before the March meet. We mixed strength and metabolic conditioners into this session.

New Concepts -

Barbell Clean and Press

Exercises Performed -

Tabata Squats, :20/:10 x 8
Tabata Sit Ups, :30/:15 x 6
Clean and Press, 6 min
Kettlebell Deadlifts / Pull Ups, 1 min each x 2 (target 10 - 15 reps ea min)

Session #13

Coach's Notes -

The team is working hard and getting good results, but we still need to pay attention and make some improvements to body mechanics.

New Concepts -

Barbell High-Pull

Exercises Performed -

Pull Ups
Dumbbell Thrusters
Dumbbell Deadlifts
Interval row
Kettlebell Snatches

Session #12

Coach's Notes -

Another productive workout with a lot of variety and constant movement.

New Concepts -

Kettlebell Snatches

Exercises Performed -

Run (800m)
Push Ups, 30
Wall Ball Intervals
Kettlebell Snatches
V-Reps, 4 min.
Row intervals / kettlebell deadlifts

Session #11

Coach's Notes -

We had a more or less straight ahead workout today with minimal time out for coaching or new concepts. The group is getting more comfortable with the work and tranistioning quickly from station to station.

New Concepts -

Kettlebell Cleans

Exercises Performed -

Run (800m) and sit up circuit
Dumbbell knee-raises
Walking Lunges
Kettlebell cleans

Session #10

Coach's Notes -

Stephanie and Moe lead the group today.

Exercises Performed -

Air squats
partner pull ups
Kettlebell deadlifts
Run (800m)
Puah ups

Session #9

Coach's Notes -

Dave led off the session today with a review of efficient rowing concepts. We then practiced the technique with a 1K row session (times for this session are noted on the Performance Logs).

Exercises Performed -

1K row for time
Lateral steps
Sit ups
Push ups
Kettlebell deadlifts

Session #8

Exercise performed -

Wall Ball
Push Press
Farmer's Walk
Partner Air Squats
Kettlebell Swings
Run
Pull Ups

Session #7

New concepts -

Metabolic conditioning and energy systems

Exercise performed -

Thrusters, 60 reps
Row, 6 minutes
Kettlebell Swings, 100
Run, 800m

Session #6

New concepts -

Variety and randomness of exercise

Exercise performed -

Front Squats, Thrusters w/barbell
Dumbbell Deadlifts
Circuit -

Wall Ball, :60
Box Jump, :60
Push Ups, :60
Squats, :60
Rest, :60
Repeat
Score = total reps

Session #5

New Concepts -

Power Delivery (load, distance, time)

Exercise performed -

"Cleans" w/DumbBell
Interval Ab Mat Sit Ups; :30w/:15r x 6
Team Relay Row, 2K

Session #4

New Concepts -

Strength-building benchmarks

Exercises Performed -

1. Deadlifts
2. Kettlebell Swings
3. Box Jumps
4. Ball Slams

Session #3

New Concepts -

Ballistic movement of external loads

Exercises Performed -

1. Pull Ups; :60w/:60r x 4 Score = total reps
2. Dumbbell Swings
3. Barbell Push Press
4. Walking Lunges

Session #2

New Concepts -

Support positions for external loads

Hanging
Shoulder
Overhead

Exercises Performed -

1. Wall Ball; :60/:60 x 4
2. Turkish Get-Ups; :60/:30 x 4

Performance Logs

Saturday, July 18, 2009

Session #42

Session #41

Wednesday, July 15, 2009

Session #40

Session #39

Friday, July 3, 2009

Session #38

Session #37

Session #36

Session #35

Session #34

Session #33

Session #32

Session #31

Session #30

Session #29

Session #28

Session #27

Session #26

Session #25

Session #24

Session #23

Session #22

Session #21

Session #20

Session #19

Session #18

Session #17

Wednesday, July 1, 2009

Session #16

Session #15

Session #14

Session #13

Session #12

Session #11

Session #10

Session #9

Session #8

Session #7

Session #6

Session #5

Session #4

Session #3

Session #2

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