Gravity Janes: IST Strength and Conditioning Program

Wednesday, September 30, 2009

Season #2 / Workout #5

Warm Up

2 Times Through:

Kettlebell Cleans, 3 reps / Shoulder Press, 1 rep x 5 rounds each arm
Feet To Hands, 15 reps
Push Ups, 15 reps

Section 1

Filthy Fifty – For Time

Wall Balls, 50 reps (20#/14#)
Burpees, 50 reps
Back Extensions, 50 reps
Double Unders, 50 reps
Kettlebell Swings, 50 reps (16k/12k)
Push Press, 50 reps (45#/33#)
Knees to Elbows, 50 reps
Box Jumps, 50 reps (24”/18”)
Walking Lunges, 50 reps
Jumping Pull Ups, 50 reps

Sunday, September 27, 2009

Season 2, Workout #4

Seg. 1:
Shoulder Press, 35

Seg. 2:
Run 800m

Seg. 3:
F Walk
KB Swings, 40
Push Ups
x 2

We also allowed time for some practice on the rings and rope climbing

Wednesday, September 23, 2009

Season 2, Workout #3

The team was reminded that - while exercise is often uncomfortable - sharp joint pain is never a part of this work. Any experience that makes you wince or causes you to instantly stop your work is reason for concern. Please tell your coach immediately if anything like that occurs. Often it is just a matter of incorrect form but may be an indication of something more.

Seg. 1:

Front Squats, 1rm

Seg. 2:

Barbell Hang Cleans, 1rm

Seg. 3:

Tabata Sit Ups, :30 / :15 x 6

Tuesday, September 22, 2009

Season 2, Workout #2

Teaching Moment:

Deadlifts - "form is king"; back is straight, eyes are up, weight is on your heels, move slowly off the floor
Squats - the goal is range of motion within form contraints

Warm Up

2 minutes each of / or reps:

* Jump Rope
* Overhead Squats, 30 reps
* Push Ups, 50 reps

Section 1

Group 1:

Score = Lowest Reps scored in any of the 8 Rounds

* Tabata Squats: 20 seconds work / 10 seconds rest

Group 2:

* Row 1000 meters for Time

Section 2

Group 1:

* Kettlebell Cleans, 100 reps for Time (8k / 12k)

Group 2:

Score = Total Reps completed in 6 minutes

* Pull Ups, 6 minutes

Wednesday, September 16, 2009

Season 2, Workout #1

Teaching Moment:

The creation of power is the essence of athleticism. Maximizing the use of your body across broad time and modal domains is the path to athletic performance, no matter what your sport.

Warm Up

2 minutes each of:

* Push Press, bar
* Dumbbell Swings
* Knee Raises

Section 1, Score = Time

4 Rounds of:

* Kettlebell Swings, 21 reps (8k/12k)
* Deadlifts, 15 reps (24k/32k)
* Pass Throughs, 9 reps

Section 2, Score = Time

2 Rounds of:

* Waiter Walk, 200 meters (35#/25#/15#)
* Tire Jumps, 40 reps
* Push Ups, 30 reps
* Gold Diggers, 20 reps (35#/25#/15#)

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