A Week of Training

Jen —  September 2, 2014 — Leave a comment

We are 6 weeks away from Nationals and this is what our training looked like this past week. We are focusing on solid form for reps with the intention of starting heavy work next week. Even though the loads were light and we’re all itching to start our heavy training, these workouts left me dripping sweat and feeling awesome.

To avoid repetition here, every training session starts with foam rolling, a dynamic warm up and a breathing drill. I’ve also included the range of weights we typically use for our accessory work and main lifts.

 

Monday- Squat Day:

  • Warm up to 135#-195# x5 no belt
  • Incline dumbbell press 25#-35# x8x4
  • Scapular stability drill x12x4
  • 135#-195#x5x3 belt
  • Weighted step ups 60#-100#x8x4
  • Broomstick RDLx12x4
  • Band pull aparts x15x4
  • Fallouts x8x3
  • Palloff press x8x3
  • Chainglute bridge finisher 80#-100#x12x6
    Squat night

    Squat night

    Suzanne- step ups

    Suzanne- step ups

    Jen- squat

    Jen- squat

    Missy & Emily- scapular mobility drill

    Missy & Emily- scapular stability drill

    Renae- dumbbell incline press

    Renae- dumbbell incline press

Tuesday- Bench Day:

  • Bench 65#-95#x5x5
  • Band shuffle
  • Single leg broomstick RDL
  • Push up shuffle- with or without band assistance
  • One arm row 35#-45#x8x4
  • Tall kneeling band lat pull down
  • Plate raise 20#-25#x8x4
  • Knee raises
  • Optional heavy carry as finisher
    Missy- bench

    Missy- bench

    Band assisted push up shuffle

    Jen- band assisted push up shuffle

     

Emily- one arm row

Emily- one arm row

Missy & Emily- knee raises

Missy & Emily- knee raises

 

Wednesday- off

Thursday- Deadlift Day:

  • Sumo warm up to 180#-285# then sumo girls switched to conventional, conventional girls pulled sumo x5x3 no belt, then 5×2 with belt
  • Flat dumbbell press 25#-35#x8x4
  • Band pull aparts
  • Static weighted lunge 40#-60#x8x4
  • TGU 25#-30# x4, 50#-70# KBSwingx10x4 as finisher

    Emily- pulling conventional

    Emily- pulling conventional

Saturday- optional class workout:

  • Foam rolling and dynamic warmup
  • Balloon breathing
  • Scapular stability drill
  • Band shuffle
  • Downward dog
  • Half-kneeling chop and lift 25#x8x4
  • Weighted bear crawlsx4
  • Heavy sled drag/pushx6
    Missy- balloon breathing drill

    Missy- balloon breathing drill

    Jen- half kneeling chop and lift

    Jen- half kneeling chop and lift

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