Gravity Janes: IST Strength and Conditioning Program

Saturday, February 27, 2010

Saturday / February 27, 2010

Warm Up -
2 Rounds of:

Squats, 30 reps
Paralette Push Ups, 30 reps / or Dips, 20 reps
Box Jumps, 20 reps

Section 1 -
Kettlebell Snatches
Focus on Technique
Score = Total reps in 5 minutes

Section 2 -
3 Member - Team Met Con
2 Rounds of:

Run, 800 meters
Feet To Hands, 30 reps

Thursday, February 25, 2010

Thursday / February 25, 2010

Warm Up -
3 Rounds of:

Run, 200 meters
Pull Ups, 10 reps
Push Jerks, 20 reps

Section 1 -
Tabata Row
Score = Lowest number of meters in any of the 5 intervals
60 seconds work / 30 seconds rest repeated 5 times

Section 2 -
Pull Ups
Score = Total Reps
6 Minutes

Section 3 -
Dips
60 Reps

Section 4 -
Back Squats
75% Bodyweight

Wednesday, February 17, 2010

Wednesday / February 17, 2010

Warm Up -
3 Rounds of:
Kettlebell Deadlifts, 21 reps (2 x 16k / 2 x 24k)
Feet To Hands, 21 reps
Push Ups, 21 reps

Section 1 -
“Tabata This”
Score = Sum of lowest number of reps in any round of each movement
20 seconds work / 10 seconds rest repeated 8 times of:
Row (cal) – Squats – Pull Ups – Sit Ups – Push Ups
1 minute rotation time between movements

Section 2 -
Paralette L-Sits
Score = Time
Maximum Duration L-Sit on Paralettes

Section 3 -
Strength Technique Work
Deadlifts
Focus on Form

Saturday, February 13, 2010

Saturday / February 13, 2010

Warm Up -
2 Rounds of:

Knees To Elbows, 1 minute
Overhead Squats (dowel), 1 minute
Kettlebell Swings, 1 minute

Section 1 -
“Turnaround”

10-9-8-7-6-5-4-3-2-1 / 1-2-3-4-5-6-7-8-9-10
Deadlifts (95#) / Pull Ups

Section 2 -
A. Block Run
Score = Time

B. Weighted Sit Ups
Score = Total reps in 6 minutes
Weight = 25# Plate

Section 3 -
Kettlebell Swings
200 Reps
12k
Score = Time

Saturday, February 6, 2010

Saturday / February 6, 2010

Warm Up
2 Rounds of:

Jump Rope, 30 reps
Rope Climb, 2 / or Feet To Hands, 20 reps
Squats, 30 reps
Kettlebell Swings, 30 reps

Section 1

Clean & Jerk, One Rep Max Load

Section 2
Tibbetts Hill Run, gym door to top of 12th Avenue above Tibbetts Park back to gym door
Score = Time

Wednesday, February 3, 2010

Wednesday / February 3, 2010

Warm Up
3 Rounds of:

Barbell Hang Cleans, 15 reps
Barbell Push Press, 15 reps
Barbell Front Squats, 15 reps
Barbell Deadlifts, 15 reps

Section 1

Front Squats (1 Rep Max)

Section 2

Tabata Sit Ups (30 seconds work / 15 seconds rest), 6 Rounds
Score = lowest reps in any round

Section 3

Kettlebell Cleans - Singles, 30 Reps per arm

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