PERFORMANCE TEAM
Dieterich's Advanced Performance
Strength & Conditioning, Olympic Lifting, Powerlifting, Gymnastics, Functional FitnessThis is a daily program created and tested by Coach Dade and the DAP Demo Team at Ragin Fitness Co.
From the basics of Gymnastics to the advanced techniques of Powerlifting, Weightlifting, and CrossFit. this program was designed to create machine-like humans building both mental and physical capacities through the basics of Strength and Conditioning.
This program includes Armor Building segments to aid in injury prevention and promote a healthy approach to training to keep athletes resilient and always improving.
Aside from Strength, Weightlifting, CrossFit, and Armor Building, this program also includes Regeneration days to keep athletes safe which focuses on soft tissue work like foam rolling and deep mobility training as well as General Conditioning workouts for athletes who need lower intensity training.
The catch: workouts are released the night before with the intentions of creating an athlete that is prepared for any situation.
A
Clean + Split Jerk + BTN Split Jerk
10 x 3 @ 70, 75, 77, 80, 83, 85, 85, 87, 87, 87 %
A
Clean Grip Deadlift
4 x 6
Conditioning
A
RMU Progression
Ring Progression 1 Alternating EMOM for 9:00 - 20-45s Top of Ring Iso (low ring) - 20-45s Bottom of Ring Iso (low ring) - 20-45s false grip hold (low rings)//30s false grip dead hang (hi ring) Ring Progression 2 Alternating EMOM for 9:00 -6-10 false grip ring rows (low ring) -6-10 ring dips (low ring) -6-10 ring kips with towel between toes (hi ring) Ring Progression 3 Alternating EMOM for 9:00 -3-5 V Pulls (hi ring) -3-5 kips + kick with towel (hi ring) -3-5 transitions (low ring) Ring Progression 4 Alternating EMOM for 9:00 -3-5 strict transitions (hi ring) -3-5 kip + kick + punch (hi ring) -6-8 wtd dips (low rings)
Conditioning
B
Mayhem - Spades
10 Rounds -200m Run -3 Bar Muscle Ups Target time: sub 12 minutes Time cap: 15 minutes Scaled: Box Jumping Muscle Ups RX: Bar Muscle Ups RX+: Ring Muscle Ups or 5 Bar Muscle Ups
Conditioning
A
Echo Bike Intervals (3:00 x 8)
Every 3:00 for 24:00 -cal echo bike Level 1: 20/16 Level 2: 25/20 Level 3: 30/24
B
Echo Bike
Conditioning
A
Funsies
Alternating EMOM for 42:00 1) Crossover Single Unders (Double Unders) 2) Handstand Push-Up 3-4) Cal Row 5) Sand Bag Cleans + 50ft Bear Hug Carry (150/100) 6) Rest Level 1: 24 CSU (50 double unders or 75 single unders), 8, 20/16, 3 Level 2: 32 CSU (60 double unders), 10, 24/20, 4 Level 3: 36 CSU (75 double unders), 12, 30/25, 5 Sand Bag must clean shoulder, whether you throw it over or you stand up tall and show control.
A
Hip Thrust
4 x 8
B
Eccentric Nordic Curl (nordstick) + Push Up Assisted Concentric
3 x 6
C
Single Leg Floating Heel Raise
3 x 30
A
Bench Press
8 x 3
B
Pendlay Row
4 x 8
Conditioning
A
Snatch Activation
10 reps each -Wrist curls -Shrugs -Strict high pulls -Goodmornings -Trunk Twists -Side Bends -BTN Strict Press
Conditioning
B
Power Snatch Primer
Snatch Primer 5 reps each -Weighted Ankle Rock in Deep Squat -Sots Press (seated) -ATK Hang Muscle Snatch -Snatch Power Jerk -Snatch Deadlift -3 Pos Power Snatch
C
Halt Power Snatch
10 x 2 @ 65, 68, 70, 75, 77, 79, 80, _ , _ , _ %
D
Overhead Squat
8, 6, 4, 4, 4
Conditioning
A
Mayhem - Michelangelo
10 min AMRAP 20 GHD Sit Ups (Or V-Ups) 20 Box Jump (24/20) 20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP 10 GHD Sit Ups (Or V-Ups) 10 Box Jump (24/20) 10 Kettlebell Swings (53/35) Target number of Rounds each set: Set 1: 4+ rounds Set 2: 3+ rounds
Conditioning
A
Gymnastics Core
Alternating EMOM for 12:00 1. 6-8 Hanging Hollows with box 2. 20 Parallette Alternating Leg Raise (point those toes) 3.12 Parellette Dip Transition to Pushup (6/6) 4. rest
B
Lat Pullover
4 x 12
C
Cossack Squat
3 x 16
A
Bike Erg
1 x 25:00
B
SkiErg
1 x 15:00
Recovery
C
Mobility and Soft Tissue
Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.
A
Overhead Press
3, 3, 3, 6, 6, 8, 8
B
Pull-Up
3 x 8
C
Band Assisted Pull-Up
Conditioning
A
Handstand Progression 2
Handstand Progression 2 Level 1 3 sets - Wall Walk Halfway Up - 10 Shoulder Taps - Wall Walk Down Rest 1:00 b/t sets Level 2 3 sets - Wall Walk Up - 10 Shoulder Taps - Wall Walk Down Rest 1:00 b/t sets Level 3 3 sets - Wall Walk Up - 10 Alternating Side Steps - Wall Walk Down Rest 1:00 b/t sets I want shoelaces on the wall in a planche like position. Emphasize pushing the floor away through the serratus and pulling the rib cage down while flexing those calves and quads to keep the hollow position. Stomach should never touch the wall. After your sets: 3:00 to find a max: Level 1: Halfway up the wall hollow body plank Level 2: Wall Assisted Handstand Hold Level 3: Freestanding Handstand Hold within a 3x3ft box (set some cones)
Conditioning
A
Karen
For Time: Wall-ball 150 shots
Conditioning
B
Pineapple Dreams
16 min AMRAP -14 Alternating Hang Dumbbell Clean and Jerk -12 Box Jump Over (30/24) -10 Toes to Bar Level 1: 50/35 Level 2: 70/50 Level 3: 90/70
Conditioning
C
ReWOD
Revisit any WODs you may have missed or want to retest from following weeks.
A
Back Squat
5 x 5
A
EZ Bar Preacher Curl
4 x 12
B
GHD Hip Extension Iso + Cuban Press
3 x 10
C
Band Tricep Pressdown
Dade Dieterich
B.S., CSCS, CF-L1 | Coach Dade's passion for fitness and athletic development has led him to work with youth, college, and pro athletes as well as those with special needs.
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PERFORMANCE TEAM
PERFORMANCE TEAM
PERFORMANCE TEAM
