She Programming Week of 5.13.13

5/12/2013

Good job everyone on the testers!

This week's ideal schedule is below. If you have questions about modifying it, post to comments or email me. If you want to suggest times for people to get together, please post suggested times to comments. Keep in mind for Mon there are 3 Oly class times (830am UP, 6pm MC, 7pm MC), and that there are only 2 AD (airdyne aka Devil Bikes) at MidCity and it will take each person 20 solid minutes to complete Monday's AD workout. Can also split Mon into AM and PM to avoid tying up the bike. There is an AD Uptown, but the monitor doesn't work. Score on AD is total calories. If you're missing Thurs or Sat class, please email or text me so I can send the full workout.

More information on the basis for our programming here (look under "she") and FAQ here (look under "how to read the blog").

Monday: Oly class, no supplemental squats
AD intervals
:30 @ 85%
:30 @ 50%
20x

Tues: During/after Powerlifitng:
FS 3x5
BS 3x10
BB walking lunge 3x24
ONTM 20min
Even: :30 max DU
Odd :30 max goblet squats

Wed: Off -- Strong preference for being off the day before Thursday's workout

Thurs (during comp class)
A) Strict HSPU negatives, 30 reps
B) Push Jerk/Prowler Int
C) C2B/AD Int
D) Row intervals

Fri: 30 min easy pace (conversational/Z1) run

Sat: (during comp class)
Upperbody strength stuff
A1. Press
A2: Weighted Pull-up
B1: Bench Press
B2: Incline DB BP
B3: Static HS Hold
C: Bent over row

21 Comments

5/12/2013 11:30:47 pm

262

Allison

5/13/2013 02:58:20 am

AD=259

Snatch Latter = 50 @ 8:41, failed 95 lbs

Lindsey

5/13/2013 02:59:54 am

AD: 217

Lexi

5/13/2013 08:37:48 am

Monday: Oly Weights
Snatch: 100#
Snatch pull: 135#
Snatch Balance: (5-3-3-1-1) 65#, 75#, 90#, 105#, 115#

Lexi

5/13/2013 09:40:18 am

Monday:

Airdyne - 277

Ivy

5/13/2013 01:45:27 pm

AD: 291

Lindsey

5/14/2013 04:31:38 am

IVY! the AD is your bitch!

Alyse

5/15/2013 12:54:04 am

AD: 241

Front Squat, Back Squat: 120#
Walking Lunge: 90#

Double Unders: 462 reps total
55, 55, 51, 48, 50, 44, 37, 47, 44, 40

Goblet Squats: 102 reps total
11, 10, 10, 10, 10, 10, 10, 10, 10, 11

Lexi

5/15/2013 08:42:14 am

Tuesday:
FS, BS: 95#, 115#, 125#
Walking Lunge: 85#, 95#, 105#

DU: 298 reps total
16, 30, 42, 35, 31, 31, 32, 29, 35, 45

Goblet Squats: 126 reps total
8, 14, 13, 13, 14, 14, 12, 13, 13, 12

Karla

5/16/2013 05:03:31 am

Front squats: 95#
Back Squats: 95#
Walking lunges: 75#

DUs: 450
50+50+40+40+40+40+45+45+45+55
Goblet Squats: 101
10+10+10+10+10+10+10+10+10+11

Ivy

5/16/2013 07:42:13 am

Front&back squat: 85
Walking lunges: 55

Double unders: 81 (clearly I need to work on DUs)
8,7,7,7,10,8,7,9,8,10

Goblet squats: 114
11,10,11,11,11,12,12,12,12,12

Karla

5/16/2013 10:52:52 pm

Row Sprints: (meters) 143-143-141
Push press+Prowler: 85 # and whatever was on the Prowler I did that
C2B + AD: (calories) 9-8-8

Lexi

5/17/2013 01:17:28 am

Thursday:
Push press + prowler - 85#/110#
HRPU (subbed for CTBPU) + AD - 13,12, 13 (calories)
Row sprints - 11, 11, 11 (calories)

Alyse

5/19/2013 11:03:10 am

Thursday:

:30 second Row Sprints for meters: 160, 160, 167

Push Jerk: 85#, 90#, 100#
Prowler (Whatever was on the community prowler)

CTB Pullups/AD: 11, 10, 9 calories

Ivy

5/19/2013 12:07:11 pm

Row: 140, 140, 145

C2b/ad: 3/9, 3/11, 3/10

Jerk/ prowler: 75/ 110

Rachel

5/19/2013 12:19:01 pm

THURSDAY:
Row: 141-142-142
C2b/airdyne-8-7-7
push jerk-85, whatever was on prowler

SATURDAY:
A1. Press- sets of 12 at 60#
A2: Weighted Pull-up- 5
B1: Bench Press- first two sets at 75 then up to 95, next time I would start higher and get a bit higher
B2: Incline DB BP- last set at 30#, could have gone up
B3: Static HS Hold
C: Bent over row- 75#

Karla

5/19/2013 12:49:05 pm

Saturday
A1 strict press: 35-40-45-45-55
A2 weighted pull ups: 10#

B1 bench press: 55-60-65
B2 db press: 15-20-20
B3 handstand hold

5/19/2013 02:00:26 pm

Mon: 262 cal
Tues: lunges @85, squats at 95-95-105, 504 DU + 129 squats
Thurs: community prowler, 7C2B + 8-9-9 Cal AD, 147-150-151 m row
Fri: 70- 75 (x4) push press, 15 lb weighted pull ups, push jerk 90-100-100, incline 20 lb, BO row 15-33-43-53

Alyse

5/19/2013 02:45:12 pm

Saturday:

Strict Press:
15 reps 35#
15 reps 45#
15 reps 50#
14 reps 55#
13 reps 55#

Weighted Pull-ups: 5 sets w/ 25# weight

Bench Press: 95#, 100#, 105# (last 2 reps required assistance from spotter)

Incline DB BP: 25# dumbbells

Static HS Hold: 15 seconds

Bent over row: 75#

Ivy

5/19/2013 10:04:20 pm

Saturday

Strict press: 15@ 35, 15@ 38, 12@45, 12@45, 12@ 45
Body weight pull ups for first round, negatives for the rest
Bench press: 53, 58, 62
Incline DB BP: 15
Hs hold: 35 sec, 38 sec, 58 sec
Bent over row: 55

Fabi

5/21/2013 06:09:53 am

MONDAY: I screwed up how to read the airdyne.
TUESDAY: 5FS,10BS,24WL x3
Round 1- 95lb both
Round 2- 115lb both
Round 3- 135lb squats, 115lunges
20MIN 30sec DU, 30sec GS
108DUs,81 GS
THURSDAY:
a) 30 sec neg HSPU
b) 7TnG Clean and Jerk/20sec prowler x3
1. 85lb
2. 90lb
3. 100lb
c) 7 UB C2B/ 20sec AD x3
1. 7 cal
2. 9 cal
3. 8 cal
d) 30 sec row sprints x3
1. 130 m
2. 134m
3. 131m
SATURDAY

a) 12-15 Press
b) weighted pull up cluster x5
1. 15 reps @ 35lb, 15lb
2. 15 reps @ 45lb, 15lb
3. 15 reps @ 50 lb, 15lb
4. 15 reps @ 55lb, 15lb
5. 12 reps @ 65lb, 15 lb

c) 3x5 Bench Press
d) 3x10 DB Incline Bench Press
e) Static HS Hold
1. 75lbBP, 20lb each hand DBBP, 1:22 HS hold
2. 85lbBP, 25lb each hand DBBP, 1:20 HS hold
3. 95lbBP, 30lb each hand DBBP, 1:00 HS hold
f) Bent over supinated BB row
4x8 at 75 lb

She Programming Week of 5.13.13

Leave a Reply.

Authors: Brandon Ecker
& Liz Carrier

Archives

Categories

She Programming Week of 5.13.13

Leave a Reply.

Authors: Brandon Ecker& Liz Carrier

Archives

Categories

Authors: Brandon Ecker
& Liz Carrier