Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this http://www.ncroadrunners.org/att10miler/) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 8, 2010

Part Ia: Weightlifting:
Snatch: 6-8 sets of doubles
Snatch Balance: Using 80-90% of max Snatch, perform 5 sets of 2-3 reps
Clean pulls: 6-8 sets of doubles
Split Jerk (begin from full split position) 3-5 reps, 5 sets
Front Squat: 10-8-6-6-6-6-6

Part Ib: Linear Strength
Push Press 3-5 reps, 5 sets
Back Squat 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
10-15 Pullups (only complete as many as you can do in two sets on the bar)
10-15 Pushups
15 box jumps (as high as you can go)
3 rounds

Coach’s notes:
You should be able to handle more weight with the push press than with the overhead press as you are engaging the hips to get the bar overhead. The hang power clean is performed by pulling the bar from above the knee and catching it high, without a full squat.

Daily Workout February 9, 2010

Jump rope 2 minutes
25 broad jumps
4 rounds

Core work:
50 situps
50 back extensions
Any order

Daily Workout February 10, 2010

Part Ia: Weightlifting
Cleans 2 reps, 8-10 sets
Power Snatch to Overhead Squat: 2 reps, 6-8 sets

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Pullups/Weighted Pullups 3-5 reps, 5 sets

Part II: Conditioning/Core
20 burpees
20 kettlebell swings
3 rounds

Coach’s notes: If you cannot do a pullup, do a barbell row instead. For weighted pullups, either hang plates from weight belt or hold dumbbell between legs.

Daily Workout February 11, 2010

Rest Day

Daily Workout February 12, 2010

Part Ia: Weightlifting
Snatch 8-10 reps doubles
Clean and Jerk 8-10 reps doubles

Part Ib: Linear Strength
Bench Press: 3-5 reps, 5 sets
Overhead Squat: 8-10 reps, 3 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Coach’s notes: The overhead squat is not about holding a bar overhead with your arms. You must actively engage the shoulders to hold the bar up with your shoulders back and core. The arms must be locked out and the torso upright. This is the catch position for the snatch so imagine holding your bodyweight overhead and whether or not you are correctly balanced for such a feat. Use a lighter weight than you can handle and concentrate on correct form.

Daily Workout February 13, 2010

To be announced. I will host this again at my house at 10 am weather permitting.