Gravity Janes: IST Strength and Conditioning Program

Thursday, April 29, 2010

Warm Up
2 Rounds of:

Walking Lunges, down
Run, 200 meters
Walking Lunges, up
Push Ups, 20 reps

Section 1 - Strength
V-Holds
Score = 1 Rep max Hold

Section 2
Kettlebell Work - Snatches
Score = Continuous Reps (16k / 24k)

Section 3
Chest Press - Dumbbells
1 Rep max

Section 4
Partner Front Squats
Burpees

Saturday, April 24, 2010

Warm Up
Run, 800 meters
Box Jumps, 40 reps
Jumps Rope, 2 minutes

Section 1
Couplet
Wall Balls / Feet-to-Hands
:60 each movement, 5 rounds
Score = total reps

Section 2
Strength Work - Deadlifts
10 Rep Max

Section 3
Row 1,000 meters for time

Section 4
Skill
V-Reps - hold

Thursday, April 22, 2010

Warm Up
2 Rounds:
Med Ball Cleans, 20 reps
Paralette Kick-Throughs, 10 reps
Run, 400 meters

Section 1
Kettlebell Snatch Push
60 Reps in 5 Minutes
Score: For every 10 reps short of 60, decrease start kettlebell weight by 4k/10 reps short

Section 2
Dumbbell Chest Press Push
60 Reps in 5 Minutes
Score: For every 5 reps short of 60, decrease start total dumbbell weight by 5#/5 reps short

Section 3
Metcon
5 Rounds for time
Push Press, 24 reps (33#/45#)
Choice of Ring Dips (10 reps), Pull Ups (20 reps), or Push Ups (30 reps)

Saturday, April 17, 2010

Warm Up
Jump Rope Double Unders, 40 reps
Kettlebell Swings, 40 reps
Tire Jumps, 40 reps

Section 1
Met Con – 12 Minutes:
Kettlebell Cleans, 10/10
Kettlebell Front Squats, 10/10
Sit Ups, 20 reps
Score = Total Reps
T = 5

Section 2
A. Paralettes - L-Sit for Time
B. Rope Work – Ascents
C. Rings - Dips

Thursday, April 15, 2010

Warm Up
2 Rounds of:
Box Jumps, 20 reps
Squat Rack Squats, 20 reps
Push Press, 20 reps

Section 1
Strength Work
Barbell Clean Drill
6 reps each of following movements x 3 rounds
1. Slow Shrug
2. Speed Shrug
3. Jump Shrug
4. Low Hang Jump Shrug
5. Low Hang Clean

1 rep each of following movements x 6 rounds
1. Low Hang Slow Shrug
2. Low Hang Jump Shrug
3. Low Hang Clean

Section 2
Tabata Work:
Turkish Get Ups – 1 minute work, 30 seconds rest x 4 rounds
Score = lowest reps in any of the 4 intervals

Paralette L-Sit Work

Section 3
Max Rep Pull Ups

Section 4
Rope Climbs and Ring Work

Saturday, April 10, 2010

Saturday / April 10, 2010

Warm Up

Row, 400 meters
Double Unders, 40 reps
Row, 400 meters
Kettlebell Deadlift, 40 reps (24k / 32k)

Section 1
Strength Work

Deadlift, 1 Rep Max, or Deadlift, 3 Rep Max

Section 2
Couplet
4 Rounds of:

Run 400 meters
Push Ups, 40 Reps

Score = Total Time

Thursday, April 8, 2010

Thursday / April 8, 2010

Warm Up
2 Rounds of:

Row, 15 cal
Double Dumbbell Clean & Press, 15 reps
Push Ups, 15 reps

Section 1
Technique Work

Handstands / Handstand Push Ups

Section 2
Couplet
6 Rounds of:

1 Minute Dumbbell Cleans (40# / 60#)
1 Minute Pull Ups

Score = Total Reps

Section 3
Strength

Front Squats – 3 Rep Max

Thursday, April 1, 2010

Thursday / April 1, 2010

Warm Up
* Row, 500 meters
* Pull Ups, 30 reps
* Push Ups, 60 reps

Section 1
Run / Sit Ups Combo
* 8 minutes
* 1 Block Run
* Sit Ups
* Score = Sit Up Reps

Section 2
Tabata Push Press
* Loads: Men = 65# / Women = 45#
* 20 seconds work / 10 seconds rest
* 8 Rounds
* Score = Lowest Reps scored in any of the 8 rounds

Section 3
Strength
* Front Squats – 1 Rep Max

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