gamespeed training 10/22-11/12

Weeks 10/22 - 11/12

Total(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Hang Clean (from the blocks- use one wooden box on each side): 5 x 5
Front Squat: 6 x 3
Flat Dumbell Presses: 4 x 10
Clean Grip Shrugs: 3 x 12
Over-head lunges (barbell or kettlebells): 2 x 6 each leg
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch


Lower(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Clean Pulls: 5 x 3 (nothing above 85% of your max)
Neider Presses: 4 x 8 each arm
Snatch Grip Power Pulls: 3 x 3 (35% of Deadlift max – working on speed & extension)
Glute Ham Raises (machine or natural): 3 x 4
Fat-man pull-ups: 4 x 10-15
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch


Upper(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Split Jerks: 5 x 4-6
Hang Snatch: 4 x 3 (30% of max)
Bulgarian Split Squats: 4 x 6-8 each leg
Xvest Chin Ups: 4 x ? (2 over / 2 under grips)
Cuban Press: 3 x 8
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch

Once again, Tuesdays, Thursdays and Saturdays were conditioning based. And involved BJJ and grappling.