theshedsc.blogspot.com

The Shed Strength and Conditioning

Monday, January 3, 2011. I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress. 3 rounds for time. In 15 Min work up to find your 1 RM Squat Clean. AMRAP in 5 Minutes. 100 GHD Situps for time. In 15 minutes work up to find your 1RM Thruster. Its a surprise and it will not be known until the morning of. B 5 rounds @70%. A Pres...

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The Shed Strength and Conditioning | theshedsc.blogspot.com Reviews

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Monday, January 3, 2011. I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress. 3 rounds for time. In 15 Min work up to find your 1 RM Squat Clean. AMRAP in 5 Minutes. 100 GHD Situps for time. In 15 minutes work up to find your 1RM Thruster. Its a surprise and it will not be known until the morning of. B 5 rounds @70%. A Pres...

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9 amanda

10 135# squat snatch

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The Shed Strength and Conditioning | theshedsc.blogspot.com Reviews

https://theshedsc.blogspot.com

Monday, January 3, 2011. I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress. 3 rounds for time. In 15 Min work up to find your 1 RM Squat Clean. AMRAP in 5 Minutes. 100 GHD Situps for time. In 15 minutes work up to find your 1RM Thruster. Its a surprise and it will not be known until the morning of. B 5 rounds @70%. A Pres...

INTERNAL PAGES

theshedsc.blogspot.com

1

The Shed Strength and Conditioning: Week of 22 November 2010

http://theshedsc.blogspot.com/2010/11/week-of-22-november-2010.html

Sunday, November 21, 2010. Week of 22 November 2010. Deadlift 3x3 85% 1RTM. 2 min rest between sets. Snatch 3x3 60% 1RTM. 2 min rest between sets. 15 sec Power Clean - 135lbs. 45 sec rest between sets. 15 sec Power Snatch - 95lbs. 1 min rest between rounds. 1 min rest between rounds. 1 min rest between rounds. 5 Burpees (Max Vert Leap). Rest 1-2 min between sets. Squat Clean 5x3 (light technique). 1 min rest between sets. Power Cleans 5x3 (light technique). 1 min rest between sets. 3x15 Good mornings 65lb.

2

The Shed Strength and Conditioning: January 2011

http://theshedsc.blogspot.com/2011_01_01_archive.html

Monday, January 3, 2011. I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress. 3 rounds for time. In 15 Min work up to find your 1 RM Squat Clean. AMRAP in 5 Minutes. 100 GHD Situps for time. In 15 minutes work up to find your 1RM Thruster. Its a surprise and it will not be known until the morning of.

3

The Shed Strength and Conditioning: Week of 06DEC2010

http://theshedsc.blogspot.com/2010/12/week-of-06dec2010.html

Sunday, December 5, 2010. A Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min. 1 Squat Clean @70%. 1 Burpee (as fast as possible). Rest 90s-2min between rounds. A Push Press; 5 reps; 6 sets; rest 2 min. Post loads and reps. A Hang Power Cleans; 3 reps; 7 sets; rest 1 min. B 20 Unbroken Russian KBS; 4 sets; rest 1-2 min. C 20 Unbroken GHD Situps; 4 sets; rest 1-2 min. D 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min. A Front Squats; 5 reps; 6 sets; rest 2 min. A Hang Power Snatch; 1 rep; 7 sets; rest 1 min.

4

The Shed Strength and Conditioning: Week of 13DEC2010

http://theshedsc.blogspot.com/2010/12/week-of-13dec2010.html

Monday, December 13, 2010. A Rack Deadlifts; 3 reps; 6 sets; rest 2 min. B Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift). 20 sec Erg (95-100%). A Push Jerk; 3 reps; 6 sets; rest 2 min. B Weighted Pullups; 5 reps; 3 sets; rest 2 min. 2 Hang Squat Snatch. Rest 2 min between rounds. A Hang Power Clean; 1 rep; 10 sets; rest 1 min. B 5 Unbroken Muscle Ups; 5 sets; rest 1 min. C 50 Unbroken Double Unders; 4 sets; rest 1 min. D 5 Unbroken HSPU; 5 sets; rest 1 min.

5

The Shed Strength and Conditioning: October 2010

http://theshedsc.blogspot.com/2010_10_01_archive.html

Sunday, October 31, 2010. Week of 1 November 2010. 6x3 Deadlift (opposing grip) 85% of 1RM training max. Ex True 1RM = 535, 1RM training max = 481 x 85% =410). 2 Deadlifts at 85% of previous working load (for this example 350). 5 Burpees as fast as possible. 2 min between rounds). 6x3 Press 85% of 1RM training max. Ex True 1RM = 215, 1RM training max = 195 x 85% =165). 3 Thrusters at working previous working load. 3 min rest between rounds). 7x3 Clean Pull 50% of 1RM training max. 15 Unbroken GHD Situps.

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Monday, January 3, 2011. I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress. 3 rounds for time. In 15 Min work up to find your 1 RM Squat Clean. AMRAP in 5 Minutes. 100 GHD Situps for time. In 15 minutes work up to find your 1RM Thruster. Its a surprise and it will not be known until the morning of. B 5 rounds @70%. A Pres...

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