Wednesday 12/10 Workout

"SEVEN" Explosive Dumbbell Circuit

Perform each exercise SEVEN times and move on to the next one.  Once you finish your partner will go.  You will perform the circuit SEVEN TIMES.

1. Dumbbell Swing
2. Push Up with Dumbbell in Right Hand
3. Non-Throwing arm Snatch
4. Single Leg Deadlift Left Hand
5. Push Up with Dumbbell in Left Hand
6. Explosive Goblet Squat
7. Single Leg Deadlift Right Hand

I will show you a few of the moves.  You will be moving fast.  Time out your circuits.  Try to stay the same time on each circuit.

Monday 12/8 Workout

Itsssss backkkkkkkk

1.  4 Sets of the shoulder program.  Up the weight and slow down your reps!!

2.  400 reps...LUNGES.  At least 40 percent of your 3 rep max for Front Squats.  Use plates if you can for better grip work.  

GET IT.

Wednesday 12/3

Explosive Day.  Legs/Chest/Shoulders

We are going to try and give your Quads a rest.  You should be sore from Monday so here we go.  Two Super Sets.

1.  Super Set 1=Hip Thursters and Med Ball Chest Pass (Will Show you) YOU GO..YOUR PARTNER GOES

8 Reps (60 Percent of 3 Rep Max for Hip Thurster)
Rest
8 Reps
Add Weight and Rest
6 Reps
Rest 
6 Reps
Add Weight and Rest
4 Reps
Rest
4 Reps

2.  Super Set 2=Non Throwing Arm Dumbell Snatches and Med Ball Back Toss (Will Show you)

8 Reps (You are going to need to figure this one out...)
Rest
8 Reps
Add Weight and Rest
6 Reps
Rest 
6 Reps
Add Weight and Rest
4 Reps
Rest
4 Reps

Med Ball Throws

Monday 12/1

Shoulder Work, Heavy Legs, Grip Work

1.  Med Ball Warm Up with partner.  Will show you the different moves.  Sets of 15 to 20.

Explosive Med Ball Warm Up

2. Lift with a partner.  He goes..you go..add weight..he goes..you go..add weight...

10 sets 10 Reps (About 75 percent of your Thruster Max..Maybe a little less if you feel this will be hard)

1 Set equals 5 Thrusters then straight to 5 Front Squats..

Have your partner go and then

Go Again

Do it ten times and not be able to walk tomorrow... :)

3.  Suitcase walks three sets per side.  45 seconds each side.  

Wednesday 11/26

Get in a workout before Turkey Day!!!  Explosive Day and Core Day!!  You will be with one other person in your group.

1.  Shoulder Plate Rotation Warmups..I will show you.

                      Sets of 45 seconds to a Minute

2.  Super Set 1

Dumbell Swings and Minute Plank Dumbell Moves (Will Show You)

Do both exercises and then have your partner go.  Rotate

8 Reps
8 Reps
Add Weight
6 Reps 
6 Reps
Add Weight
4 Reps
4 Reps

2.  Super Set 2 

Cleans and Landmine Rotations (10 Each Time and I will show you)

8 Reps
8 Reps
Add Weight
6 Reps 
6 Reps
Add Weight
4 Reps
4 Reps

Monday 11/24

HEAVY LEG DAY TODAY

1.  Shoulder Program.  4 Sets of 15 Reps.  Do a solid weight and SLOW DOWN.

2.  Front Squats

10 Reps (75 Percent of your 3 Rep Max in front squats)
Rest
10 Reps
Rest
Add 5 pounds each side
8 Reps 
Rest
8Reps
Rest
Add 5 pounds each side
Rest
6 Reps 
Rest
6 Reps
Add 5 pounds each side 
4 Reps
Rest 
4 Reps

3.  Straight Leg Deadlift 

10 Reps (50 to 60 Percent of your 3 Rep Max in regular deadlift)
Rest
10 Reps
Rest
Add 5 pounds each side
8 Reps 
Rest
8Reps
Rest
Add 5 pounds each side
Rest
6 Reps 
Rest
6 Reps
Add 5 pounds each side 
4 Reps
Rest 
4 Reps

4.  3 Sets of Minute Farmer Walks!!  Get a weight that works for a minute and then check it in in the google doc!!

Wednesday 11/19

I bet your legs are a little sore.  If you did the lunges correctly..your glutes and hamstrings should be sore.  Today we are going to focus on three things.

1.  I am going to teach you the shoulder workout routine.  You will do it as a warm up on your explosive days.  Every Wednesday.  

2.  Thurster declining pyramid.  I am going to give you an example of what you would do.  You can use the bar or dumbells if needed.  The bar is 45 pounds or if you can find the smaller bar it is 20 pounds...

If my 3 rep max is 115 pounds

10 reps- 40 percent of 3 rep max..would be 45 Pounds (The bar!!) or if heavy do 30 percent 35 pounds...
Rest and Add 5 pounds on each side 
9 reps-55 
Rest and Add 5 pounds on each side 
8 reps-65
Rest and Add 5 pounds on each side 
7 reps-75
Rest and Add 5 pounds on each side 
6 reps-85
Rest and Add 5 pounds on each side 
5 reps-95
Rest and Add 5 pounds on each side 
4 reps-105
Rest and Add 5 pounds on each side 
3 reps-115 (This is going to be hard..drop the weight each time if you have too..)

3.  TEAM GAUNTLETS.  Once everyone is done around 4:15.  Seniors will run Gauntlets.  You at least have to do two..maybe three?  Rest around a minute and a half or two minutes in between.  

Monday 11/17

These first few weeks are to build up muscle endurance/grip strength and test your mental strength!!

This is a simple workout.  You will be completing 300 reps.  They will all be lunges. You will be doing 150 per leg.  

You must use weight..at least 30 percent of your Front Squat Max.  So if I could front squat 185 pounds..my 30 percent would be around 55 pounds.  I would take two 25 pound dumbells to perform my lunges.  That is light!  If you are a beast and want to work on your grip..use plates instead.  MUCH HARDER.

You have to do a variety of lunges. 

Forward lunges
Backward lunges
Step Ups
Clock lunges
Box lunges
Single Leg on a Bench lunges

Look them up.  The objective is to do a set of 10 to 20 and then rest a minute or so. Pick them back up and start again.  

You must finish the workout by 4:15.  If you finish faster you used a weight that was too light.  If you do not finish you were being lazy.

Testing Week for Weight Lifting 2014

Hey there guys.  Before we start workouts each one of you must test.

You must prove to me you can perform 5 different lifts and then we will test your maxes.  If you do not do these things I am not wasting my time with you.

YOU NEED TO COMMIT.  YOU NEED TO BE ABLE TO LIFT ON YOUR OWN.  I CANNOT MANAGE ALL OF YOU ALL THE TIME.

Here is the document you will looking at to see you maxes and what lifts you are checked in on.

2014 Baseball Workouts Check In

If Jason's (Freshmen) last name is really Langer..I am going to freak out!!!

When you come in..you need to already know what the lift is and maybe be able to do it.  I can give you a few pointers but in the end I want you to figure it out yourself.  STUDY THESE.

Thruster

Hip Thruster

Deadlift

Front Squat (Two grips here...you pick which one you like)

Clean (I do not want you to squat at the end..just get the bar up to your shoulders)

Wednesday 2/26

Lange's Lifts!!

Since it is our last day of lifting together...I want to do the lifts I hold near and dear.  Some of them you know and some of them you do not...

All the weighted lifts will be reverse pyramids:

10 Reps
Add Weight
8 Reps
Add Weight
6 Reps
Add Weight
4 Reps
Add Weight
2 Reps

Thrusters
Front Squat on a Bosu Ball?  Ohh yeaaaaaaa
Single Arm Dumbell Chest Press
Explosive Squatting Cable Rows
Deadlift..Extra Move!!

For core moves..3 sets of 10 reps

Windshield Wipers
Cable Push Press
Barbell Rainbow

END WITH FARMERS WALKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  2 SETS

Wednesday 2/12

Another heavy day..

For each exercise..perform this reverse pyramid..

10 reps
Add weight
8 reps
Add weight
6 reps
Add weight
4 reps
Add weight
2 reps

Exercises:

Front squat
Dumbell swing
Dead lift or single leg deaf lift (Below) 

Dumbell Snatch

Monday 2/10 Workout

German Volume Training  SIZE AND STRENGTH

10 Sets..10 Reps...Minute and a half rest

Same weight the whole time.  Something you can do ten times but are pushing your self.

Dumbell Bench Press

Lat Pulls/Rows/Pullups

Monday 2/3

Three Bars of Death!!!

Should take around 20-25 minutes.  Maybe pair up with someone..they do the whole thing and they you do the whole thing. You can spot them.

Three Exercises..obviously modify the weight to what will work for you.

Before anything..I want you to to do three sets of 10 YTW Raises!!

I weigh 160...

Clean or Thruster (3/4 your body weight, Me=120, Maybe go lighter on Thruster)  
Deadlift (1 and 1/2 your body weight, Me=240)
DB Bench (Your body weight, Me=160)

Ten Cleans
Ten Deadlifts
Ten Dumbell Bench

Nine Cleans 
Nine Deadlifts
Nine Dumbell Bench

All the way to one....non stop...

Wednesday 1/29

Heavy Leg Day

Awesome job last week!!

We are going heavy with the legs today..

Front Squat Pyramid Go up in weight every time you go down in reps..go down in weight every time you go up in reps...

10 reps
8 reps
6 reps
4 reps
2 reps
4 reps
6 reps
8 reps
10 reps

Hamstring Ball Curls  LINK

3 Sets of 20

Thursday 1/23

YOU NEED A PARTNER TODAY.  FIGURE OUT WHO YOU WILL BE WORKING OUT WITH.  THIS IS GOING TO BE A SPEED BASED WORKOUT.  IF YOU DO NOT HAVE A PARTNER YOU WILL NEED TO ALTER THE WORKOUT.  EMAIL SOMEONE TODAY AND FIGURE IT OUT.

YOU NEED A PHONE WITH A TIMER.  EMAIL LANGE THE TIME.  TOP TEAMS FROM EACH LEVEL WILL GET PROTEIN SHAKES NEXT WEEK.

ONLY ONE OF YOUR PARTNERS MUST BE GOING AT ONE TIME.  NOT TWO AT A TIME.  EACH EXERCISE MUST BE FINISHED BEFORE THE NEXT ONE IS PERFORMED.  HAVE ALL YOU WEIGHTS SET UP.   

90 THRUSTERS 
100 PULL UPS OR BAR ROWS ON SQUAT RACK
110 DEADLIFT
120 PUSH UPS
130 KNEE TOUCH PLANK

Tuesday 1/21

YOU NEED A PHONE TO USE AS A TIMER.  MAKE SURE YOU BRING IT.

YOU CAN WORKOUT ON YOUR OWN OR WITH A PARTNER.   ALL YOU WILL NEED IS A PLATE.  I WILL BE USING A 45 POUND ONE..AT LEAST TRY TO USE OVER 25 POUNDS.  

You will be doing all the moves straight and then your partner will go.  If you are a beast...you will do 8 sets..if you are weak..you will do 5..If you are by yourself..rest about a minute and a half in between.

Overhead Plate Squatt=30 Seconds (Try to balance a med ball on top of the plate)
Push up with Plate on Back=30 Seconds (or regular pushup)
Explosive Lunges Holding Plate=30 Seconds
Plate Woodchop (Left Side)=30 Seconds
Plank with plate on back=30 Seconds
Plate Woodchop (Left Side)=30 Seconds

Partner or someone will help put the weight on back!!

Friday 1/17 Workout

We did Legs on Wednesday so today we are going to focus on upper body.  We did this last week.  If you were here last week...ADD at least 5 pounds to each Stage.  YOU NEED A PARTNER.  FIGURE OUT WHO YOU ARE GOING TO WORK WITH.  Next week we will start getting back into crossfit workouts.

You will be doing two lifts:  Dumbell Chest Press and Lat Pulldown or Pullups

Stage One:  Lighter Weight

4 Sets of 4.  Slowly lower down the weight..count to 4 thousand..then EXPLODE up.  Rest about a minute.

Stage Two:  Heavy Weight

3 Sets of 8.  Normal Pace.  Go Heavy.

Stage Three:  Lighter Weight

3 Sets of 30/30/30 holds.  You will holding for 90 total seconds..try not to drop the weight at the three stages.

Wednesday 1/15

A day of repetition and trying to destroy your legs.

Warm Up:

30 Air Squats
3 Sets of 8 YTW Shoulder Raises

Workout:

Lift with a partner.  He goes..you go..add weight..he goes..you go..add weight...

10 sets 10 Reps

1 Set equals 5 Thrusters then straight to 5 Front Squats..

Have your partner go and add weight

Go Again

Do it ten times and not be able to walk tomorrow... :)

Supplemental..I would do this at the end

3 sets of 8 Swiss Ball Hamstring Curls