9/22/14 Fall Macrocycle #16

Begin with dynamic warmup,

50 thrusters

30 pullups

1000 meter row or 5 minute run

…..for time

9/19/14 Fall Macrocycle #15

Begin with dynamic warmup,

Snatch

30 reps for time

40 kg. is the prescription, but scale loads accordingly

9/18/14 Fall Macrocycle #14

Begin with dynamic warmup,

10 yard sprint

21 air squats

….10 rounds for time

9/17/14 Fall Macrocycle #13

Begin with dynamic warmup,

400 meter run

21 AKBS

12 pullups

…..3 rounds for time

9/16/14 Macrocycle #12

Begin with dynamic warmup,

40 yard sprints

On the minute for 20 minutes

9/15/14 Fall Macrocycle #11

Begin with dynamic warmup,

Clean & Jerk

…..30 reps for time

60 kg. is the prescription, but scale loads accordingly.

Saratoga High School

Saratoga, CA

Installed 9/14/14

Day #1 of Europe Trip
Alitalia from LAX
6/16/14

Day #1 of Europe Trip

Alitalia from LAX

6/16/14

6/16/14 Summer Cycle #1

Begin with dynamic warmup,

50 pushups

50 pullups

50 air squats

50 situps

….for time

6/6/14 Spring Macrocycle PPP #5

Begin with dynamic warmup,

40 yard dash…

…three trials…time to nearest 100th

6/5/14 Spring Macrocycle PPP #4

Begin with dynamic warmup,

Pro agility test (5-10-5)

….three trials, time to the nearest 100th

6/4/14 Spring Macrocycle PPP #3

Begin with dynamic warmup,

Standing broad jump…..

….three trials, measure to the nearest inch

6/3/14 Spring Macrocycle PPP #2

Begin with dynamic warmup,

Vertical Jump

….three trials, measure to the nearest inch

Use Vertec, Jump Plate or wall

6/2/14 Spring Macrocycle PPP #1

Begin with dynamic warmup,

Seated MB test…

…three trials, measure to nearest inch

3 kg. for boys, 2 kg. for girls

Weightroom of the Week:
Clayton Valley HS
Concord, CA.

Weightroom of the Week:

Clayton Valley HS

Concord, CA.