Weekly Training

TSAC Programming: Block 3 Strength Endurance & Work Capacity Training 09/05/2018 – 10/1/2018

Posted by

Our third block of training will be devoted to Strength Endurance & Work Capacity Training.  See the link below to see the programming.

Be sure to check the calendar for dates and times offered. (*Instructor led sessions are subject to change due to unpredictable environment conditions, and availability of the multi-purpose room.)

Block 3 Layout

  • Mondays- Work Capacity Intervals
  • Wednesdays- Muscular Density Training (bodyweight scheme)
  • Fridays- Complex Grinders

TSAC_Block3_09052018_10012018_FY18_19

Come to class to learn the movements, methodology, and mindset!

http://employees.henrico.us/info/hcpsfitness/

Block 3, Day 1 WOD

Posted by

Wednesdays are Muscular Density Training Days.

Durability Warm-Up: 3 sets x 5 reps

  • Thoracic Bridge
  • Cat-Camel
  • Updog-to-Squat
  • Squat-to-Standing Forward Bend
  • Deadbugs each side
  • Hinge w/ I, Y, T Raises

Muscular Density Conditioning:  Week 1- TESTING

Complete 1:00 Max Repetitions of the following movements in this order

  • Burpees
  • Sit-Ups
  • Pull-Ups
  • Lunges
  • Hand-Release Push-Ups
  • Rest 2:00 after each attempt.

After completion of test, perform 4 Rounds x 30% of reps accomplished of each movement in a circuit.

An 8-20# Weight Vest can be worn during these workouts, but not during testing.

Core Chassis: 10:00 Slow

  • Elbow Plank Diagonals 5 x :03 Hold each
  • Kneeling Slashers x 12 each
  • Prone Back Extensions x 10

Cool-Down:  Flexibility & Myofascial Release

The rest of the program will be posted soon.

TSAC Programming: Block 2 Anaerobic Capacity & Lactate Threshold Training 08/06/2018 -08/31/2018

Posted by

Our second block of training will be devoted to Anaerobic Capacity & Lactate Threshold Training.  See the link below to see the programming.

Be sure to check the calendar for dates and times offered. (*Instructor led sessions are subject to change due to unpredictable environment conditions, and availability of the multi-purpose room.)

Block 2 Layout

  • Day 1- Anaerobic Rowing Intervals
  • Day 2- Lactate Threshold Runs
  • Day 3- Ruck ‘n Burpees

TSAC_Block2_08062018_08312018_FY18_19

Be sure to purchase your T-shirt! Orders are due Monday, August 6th, 11:59 pm.  See link below or the previous post for details.

http://employees.henrico.us/info/hcpsfitness/

Workout 7/9/2018

Posted by

Warm-Up:

  • Dynamic warm-up & light stretching
  • Light cardio warm-up

Conditioning:  Complete the following

  • 7x 400m Intervals
    • 2:1 work:rest ratio (rest= 1/2 the time you complete your run.)
    • Intensity= 7-9/10 (very hard)
  • Scaled options will be provided as needed.

Accessory Work:  Focus on trunk & flexibility

Workout 7/6/2018

Posted by

*There will be no 1430 class today.  Please join at 10:30.

Warm-Up

  • Dynamic warm-up 10:00
  • Bar mechanics

Strength:  8 sets x 2 rotations x 1 Power Clean to 1 Hang Power Clean to 1 Front Squat. Build to a heavy manageable load.

Conditioning:  7 Rounds. At the top of every :90 complete the following as quickly as possible

  • 6 Half-Moon Ball Slams 30/20#
  • 4 Lateral Box Hop Overs 24/20″
  • 60-Yard Tactical Agility Shuttle (4 x 15-yard Increments)

Flexibility:

  • Focus on lower back and hips for 10:00

Workout 7/4/2018

Posted by

Warm-Up:

  • Prehabilitation 10:00
  • Dynamic Warm-Up

Conditioning:  EMOM 20:00 (10 rounds)

  • Minute 1: 3 x Heavy Bench Press (use spotter/no clips)
  • Minute 2: Heavy Box Push 15-Yards

Core Work:  3 Rounds

  • 1:00 Up Plank
  • :30 Side Plank
  • :30 Side Plank
  • 1:00 Elbow Plank
  • Rest :30-:60 b/t rounds

HERO WOD 7/2/2018

Posted by

WOD:  “Deligiannis Sandbag”

For Time (complete as much of the following during class time; scale as needed.)

  • 100 Sandbag Get-Ups
  • 100 Sandbag Cleans
  • 100 Sandbag Squats
  • 100 Ground-to-Shoulder Loads
  • 100 Shoulder Presses
  • 100 Sandbag Sit-Ups
  • 1 mile Sandbag Run
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 4-count Mountain Climbers
  • 100 4-count Flutter Kicks
  • 1 mile Sandbag Run

Workout 6/29/2018

Posted by

*There is no 1430 class today.

Warm-Up:

  • Prehab of hips, shoulders, knees 10:00

Conditioning:  Complete 7 Rounds of the following

  • 1x 2-arm KB Carry Up & Down Stairs
  • 6x Sandbag Keg Lift to 48″ Box, 60/40#
  • 15-Yard Bear Crawl
  • 10x Bench Presses (use a weight you can complete unbroken, adjust as needed during workout)
  • 20-Yard Heavy Box Push (whites lines parallel to pull-up bars, down and back twice)
  • Rest 1-2 minutes between rounds.

Flexibility Work:

  • Focus on two needed areas and accumulate 2:00 each

Workout 6/27/2018

Posted by

*Today’s session will be inside.

Warm-Up:

  • 5:00 cardio w/u
  • 5:00 prehab
  • Empty bar mechanics

Strength:  Complete the following

  • 5×3 Power Clean. Build to a heavy set of 3.
  • 5×3 Push Press. Build to a heavy set of 3.
  • 5×3 Hinge Lift. Build to a heavy set of 3.

*Work on flexibility between sets.