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

Option 1 (high intensity): 15 – 25 fifty meter sprints with 30-60 second recoveries
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 15, 2010

Part Ia: Weightlifting:
Cleans: 6-8 sets of triples, use lower weight, work on technique
Rack Jerks: 6-8 sets of doubles
Back Squat: 10-8-6-6-6-6-6
Clean pulls: 6-8 sets of doubles

Part Ib: Linear Strength
Dumbbell Overhead Press 3-5 reps, 5 sets
Split Squat 8-10 reps each side, 3 sets
Optional: Hang power clean 3-3-3

Part II: Core/Conditioning
Jump Rope 2 minutes
30 situps
3 rounds
3 rounds

Coach’s notes:
You will not be able to press as much weight overhead with dumbbells as you do with a barbell. Focus on form and getting the arms straight up overhead with active shoulders. 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 16, 2010

10 pull-ups
15 box jumps (as high as you can go)
10 pushups
15 squats
5 rounds

Rest 1 minute between rounds

Daily Workout February 17, 2010

Part Ia: Weightlifting
Snatch Pulls 8-10 sets of doubles
Overhead squats 3-5 reps for 5 sets
Snatch balance with 75-80% of max overhead squat, 6-8 sets of doubles, decrease load as needed

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

Part II: Conditioning/Core
30 kettlebell swings, go heavy
50 meter sprint
recover fully
3 rounds

Daily Workout February 18, 2010

Rest Day

Daily Workout February 19, 2010

Part Ia: Weightlifting
Use the snatches as a warm-up and focus on technique. Go heavy on the clean and jerk.
Snatch 8-10 reps doubles
Clean and Jerk 8-10 reps doubles

Part Ib: Linear Strength
Back Squat: 3-5 reps, 5 sets
Push press: 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.

No workout this Saturday. My first-born has First Reconciliation.