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Cal Strength Started Wednesday

The document outlines a workout routine consisting of: 1) A dynamic warmup with exercises like knee pulls and lateral lunges. 2) A strength portion including exercises like front squats and push jerks performed for sets of 3-5 reps at a consistent weight. 3) A core lift of hanging snatch plus overhead squats for sets of 1+2 reps at 80% of 1 rep max snatch weight. 4) Conditioning circuits including plyo pushups/pullups and box jumps/seated box jumps in supersets. 5) Static stretching to cool down.

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Russell Nadler
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403 views1 page

Cal Strength Started Wednesday

The document outlines a workout routine consisting of: 1) A dynamic warmup with exercises like knee pulls and lateral lunges. 2) A strength portion including exercises like front squats and push jerks performed for sets of 3-5 reps at a consistent weight. 3) A core lift of hanging snatch plus overhead squats for sets of 1+2 reps at 80% of 1 rep max snatch weight. 4) Conditioning circuits including plyo pushups/pullups and box jumps/seated box jumps in supersets. 5) Static stretching to cool down.

Uploaded by

Russell Nadler
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Decem ber 17 , 2014

1: W ARMUP
DYNAMIC W ARMUP

2 S e ts o f 10 Ya r ds E a ch : Kn e e Pu l l s , Q u a d Pu l l s , La te r a l Lu n g e , To e

10

3- PO S IT IO N C LEAN

10 x1. PAU S E AT E ACH PO S ITIO N a s l o n g a s n e e de d. Le ve l Lo a d Acr o s s

Al l 10 S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). U s e Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch we i g h t


a s yo u ca n m a n a g e wi th PE RFE CT te ch n i qu e ). Ta r g e t a n i n cr e a s e e a ch we e k o f 2kg /5 l bs .

Pu l l s , Ca r i o ca , S ci s s o r Ki cks , S co r pi o n

Yards

Joseph Wagner

Re ps

10

W e ig h t
Mo ve m e n t Pre p
MINI- BAND G LUT E AC T IVAT IO N C IRC UIT
Re ps

i n cr e a s e e a ch we e k o f 2kg /5 l bs .

HIP FLEXO R S T RET C H

6 0 S e co n ds o n E a ch l e g .

1:00
10

10

Re co r d yo u r we i g h t i n th e Fr o n t S qu a t a s to da y' s RE DZO NE i n pu t. If yo u
co u l dn ' t g e t a l l s e ts & r e ps , r e co r d yo u r TO P we i g h t a t 3 r e ps .

10

2 : C O RE LIFT S
HS + O HS

Re ps
W e ig h t

BAND PULL- APART


Re ps

5 x3 a t Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch we i g h t a s yo u ca n m a n a g e

wi th PE RFE CT te ch n i qu e ). Le ve l Lo a d Acr o s s Al l S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). Ta r g e t a n

10

T im e

FRO NT S Q UAT

5 x 1+2 a t 8 0 % o f 1RM S n a tch . H a n g S n a tch + 2 O ve r h e a d S qu a ts . FRO M PO S ITIO N 1

(po we r po s i ti o n ). Le ve l Lo a d Acr o s s Al l 5 S e ts a t 8 0 % o f 1RM S n a tch . (If yo u do n ' t kn o w yo u r 1RM


S n a tch , s ta r t wi th th e ba r a n d i n cr e a s e u n ti l yo u ' ve r e a ch e d a m o de r a te l y ch a l l e n g i n g l o a d.)

Re ps

W e ig h t

140

140

140

140

140

PUS H JERK

W e ig h t

5 x3 a t Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch we i g h t a s yo u ca n m a n a g e wi th

PE RFE CT te ch n i qu e ). Le ve l Lo a d Acr o s s Al l 5 S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). Ta r g e t a n


i n cr e a s e e a ch we e k o f 2kg /5 l bs .

Re ps

W e ig h t
C o m ple x A

P a i r ( s u p e r s e t ) : P l y o P u s h - U p s / Wi d e - G r i p P u l l - U p s . 3 t o t a l
ro unds.

PLYO PUS H- UP
Re ps

10

3x10 . Re s i s ta n ce O pti o n a l . G e t a s m a n y r e ps a s po s s i bl e e a ch s e t.

10

10

W IDE- G RIP PULL- UPS

3x5 . Re s i s ta n ce O pti o n a l . G e t a s m a n y r e ps a s po s s i bl e

e a ch s e t.

Re ps
C o m ple x B

Pa i r (s u pe r s e t): Bo x Ju m ps / S e a te d Bo x Ju m ps . 3 to ta l r o u n ds .

DB BO X JUMP
Re ps

10

3x10 . Re s i s ta n ce O pti o n a l . G e t a s m a n y r e ps a s po s s i bl e e a ch s e t.

10

S EAT ED BO X JUMP

10
3x5 . Re s i s ta n ce O pti o n a l . G e t a s m a n y r e ps a s po s s i bl e e a ch

s e t.

Re ps

GOOD AT HLET ES PUT IN T HE WORK. CHAMPION AT HLET ES T RACK T HEIR PROGRESS. T RACK YOUR WORKOUT AT APP.T RAINHEROIC.COM
3: C O O LDO W N

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