Performance Team
Dieterich's Advanced Performance
Strength & Conditioning, Olympic Lifting, Powerlifting, Gymnastics, Functional FitnessThis is a daily GPP 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 mitigation, build density, and promote a healthy approach to training to keep athletes resilient and always improving.
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.
A
Snatch + Hang Snatch
60, 65, 70, 73, 77, 80, 85, 87, 90
B1
Front Squat
8 x 2
B2
GHD Single Leg Hip Extension Iso
3 x 2 @ 0:20
B3
Seated Goodmorning
3 x 10
B4
Prone Band Hamstring Curl
GHD/Skill Accumulation
C
Alternating EMOM for 20:00 - GHDsu - Crossover Single Unders/Double Unders Level 1: 12, 30/50 Level 2: 14, 40/65 Level 3: 16, 50/75
Rowseph
D
Rowseph 3 rounds - 500/400m row @ 1:56/500m - 4:00 easy row
A1
Seated Military Press
10 x 3
A2
Weighted Chin Ups
5 x 5
Oh Man
B
Oh Man 4 Rounds for Time 20/14 Cal Echo Bike 8 Hang Power Cleans (155/105) 25 Wall Balls (20/14) Rest 4:00 2 Rounds for Time 20/14 Cal Echo Bike 8 Hang Power Cleans (155/105) 25 Wall Balls (20/14) *Score is total time*
A
Clean Pull + Hang Clean
9 x 2 @ 60, 65, 70, 73, 77, 80, 85, 87, 90 %
B1
Turkish Get Up
5 x 4
B2
Jefferson Curl
3 x 10
Oh Geez
C
Oh Geez AMRAP 9:00 - 12/10 cal ski - 50 Double Unders - 50' HSW rest 2:00 AMRAP 9:00 - 12/10 cal ski - 50 Double Unders - 12 HSPU HSW - 1 rep per 25ft
Conditioning
A
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.
B
Run
A1
Front Squat
6 x 3
A2
RDL
5 x 5
A3
Lat Pullover
A4
Seated DB Heel Raise
3 x 15
Oh Pop
B
Oh Pop Alternating EMOM for 24:00 First 12:00 - Cal Bike - Toes to Bar - Box Jump Overs (24/20) Level 1: 15/12, 12, 12 Level 2: 18/15, 15, 15 Level 3: 21/18, 18, 18 Second 12:00 Alternating EMOM for 12:00 - Cal Bike - Ring Muscle Ups - Box Jump Overs (24/20) Level 1: 15/12, 4, 12 Level 2: 18/15, 5, 15 Level 3: 21/18, 6, 18
A1
Bench Press
6 x 3
A2
Incline DB Bench Press
12, 10, 8, 8
A3
DB Front Raise
A4
Seated Incline DB Curls
Mayhem - Ron Stoppable
B
Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. *If doing alone, go 1:1 run to row*
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
