Elitetrack: Sport Training & Conditioning

July 15, 2008

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

Set 1 - 2:57
Set 2 - 3:42

2:57? thats fast do you use two bars? Whenever I do it I always get caught up taking weights on and off but im rushing through the whole thing.

Yup, two bars for the clean and snatch, 1 for the squats.

Haha That woulda been nice to KNOW before hand dan

July 17, 2008

British Preparatory Circuit

Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8

July 21, 2008

1a.  Hang close grip snatch 4x3= 115x2 and 135x2
2a.  Barbell 1 leg squat (each leg) 4x8= 135
    Tempo 2:0:1:0

4 way core 20s each

3x10
Crunch
L Overs
Throw Downs
V ups
Back hyper with twist

how does your body feel, do you feel strong/powerful etc?

I’ll tell you in an hour after I do the workout.  I just posted it so I won’t have do it later.  I felt powerful doing the cleans last week in the circuit.

drivephase1015 - 21 July 2008 11:13 AM

I’ll tell you in an hour after I do the workout.  I just posted it so I won’t have do it later.  I felt powerful doing the cleans last week in the circuit.

how long does such workouts last 30-45mins?

Yeah, 30-40 minutes.  Never longer.

drivephase1015 - 21 July 2008 11:22 AM

Yeah, 30-40 minutes.  Never longer.

I may have asked this before but whats the reason behind the tempo on the exercises?

July 22, 2008

1a. Standing barbell overhead press 4x5= 115x1, 135x3
2:0:1:0
90s rest

1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest

1a. DB bench press 5x15= 35
2:0:1:0
90s rest

1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest

July 23,2008

Seagrave Warm up

2-3 Attempts
3 double leg hops

1.
2.
3.

Core
Superman x30s

3x10
Med ball situps
Superman For, Back, OH
Ball touch (side to side)

July 24, 2008

1a.  Hang close grip snatch 4x3= 95
2a.  Barbell 1 leg squat (each leg) 4x8= 115
Tempo 2:0:1:0

July 26, 2008

1a. Standing barbell overhead press 4x5= 135
2:0:1:0
90s rest

1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest

1a. DB bench press 5x15= 30
2:0:1:0
90s rest

1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest

4 way core 20s each

3x10
Twisting Crunch
Double Leg Eagles
Toe Touch
Bicycle
Back hyper