November 2015
Tues Dec 1, 2015
A. 5 Rounds:
12 One-Arm Ring Rows (6 per arm)
8 reps of “knee-jump (perfect land on feet) + Broad Jump”
(scale to explosive/jumping air squat + broad jump)
Rest 5 min
B. AMRAP 6 min:
16 Skater Plyos
12 Perfect Push-ups from variety practiced in past weeks
(scale to difficulty where you can do first round unbroken, and then use 2 sets after that)
C. Turkish Get-ups – Technique work and then complete 20 total reps at challenging weight (alternate arms)
A. 2 rounds as a warm-up, at casual pace, just to move around and get blood flowing:
Jog 200m
50 foot bear crawl
1 min plank
30 double-unders
Row 250m
B. Complete 8 sets of increasing weight – 3 Power cleans TnG + 1 Jerk (push or split acceptable)
Rest 3 minutes between sets
Notes for parts C, D, E and F – Try to *practice* the movement of PC+PJ. DO NOT resort to push press, just because the weight is light in the beginning. We are working to become proficient and fluid with the movement pattern of catching a power clean and using the “dip/drive” to go directly into the push jerk.
C. EMOM x 4 min – 5 Power clean + Push jerk – 115/75 lbs
Rest 1 additional min
D. EMOM x 4 min – 4 Power clean + Push jerk – 135/95 lbs
Rest 1 additional min
E. AMRAP 40 sec (rest 1:20) x 3 sets – 3 PC + PJ (155/105 lbs) + max reps HSPU in 40 sec period
Rest 1 additional min
F. AMRAP 40 sec (rest 1:20) x 3 sets – 3 PC + PJ (185/120 lbs) + max reps HSPU in 40 sec period
***Complete part G on your own after class (not available for 7pm):
G. 20 Turkish Get-ups (not for time) – focus on OH positioning
A. 8 Rounds @ about 80% effort (everything should be unbroken, so rest as needed between movements)
100m Farmer’s Carry (moderate weight, unbroken)
8 Thrusters (light, like 75/55#)
8 Ring Rows
8 Explosive pushups (clapping or dynamic if feasible)
Rest as needed, then complete:
B. 800m Run with partner. Partners run together, and ONE PARTNER holds a med-ball. Pass ball back and forth as desired.
Mon Nov 30, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 2 min (rest 2 min) x 3 sets:
Run 200m
10 Thrusters (light/moderate)
Max Reps Burpees (lateral over bar)
A. Back Squats – 5 sets of 2 reps @ 85% max (rest 2-3 min between)
B. For Time (11 min cap):
Row 500m
10-1 descending ladder of Burpees (touch bar overhead) and TTB
***So, complete 10 Burpees, 10 TTB, 9 Burpees, 9 TTB etc… Advice: Break TTB early on, or you’ll struggle mightily as you fatigue. Breaking the 10 and 9 rounds of TTB would be smart… short rest.
C. EMOM x 14 min:
Odd minutes – Pull-ups or CTB pull-ups (choose a number to work on butterfly)
Even minutes – Ring dips (choose number to stay unbroken the entire time)
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds at about 70-80% effort, just to get blood flowing and work on some positioning stuff:
Row 1000m
30 OHS – 75/55 lbs
***Don’t rush the OHS. Nice and slow, and focus on perfect OH position, full depth, sitting on heels, arm-pits forward etc… (external rotation)
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 28, 2015
NORMAL schedule for Saturday
8am and 9am class, then OPEN GYM 10-1
EMOM complete an AMRAP 20 sec, then rest for 40 seconds before moving to next movement.
6 Sets (everyone start at different station):
Burpee Pull-ups
Double-unders
Box Jumps / Step-ups
Row or AirDyne (calories)
TTB / KTE / Sit-ups
Goblet Squats
A. Snatch Balance – Increasing weight to tough triple. We’ll be doing a lot of this to work on your overhead position. Don’t try to go too heavy, just focus on quality reps
B. Full Snatch – Work up to heavy double (not touch and go, quick reset of hips at bottom)
C. AMRAP 20 Min:
1 Full snatch @ 75% max
2 Muscle-ups
3 HSPU (Use deficit so that 3 reps is difficult but unbroken – stack bumpers. Kipping)
4 Box Jumps (REALLY high, step down)
***Muscle-ups and HSPU should be “unbroken”
Fri Nov 27, 2015
Reminder that Friday schedule is just 2 classes - 9am and 10am.
Saturday schedule back to normal:
8am, 9am - FITNESS CLASS
10am to 1pm - OPEN GYM
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 10 min:
12 Russian KBS (heavier than full swings)
12 Burpees (lateral over bar)
12 Thrusters (moderate weight)
A. Front Squats - 3-2-1 (increase weight each set – top single should be about 95%)
B. MAP – Complete 1 round every 5 min x 4 rounds (score is slowest round):
12 Pull-ups
12 Wall balls – 20/14 lbs
12 Power cleans – 95/65 lbs
30 cal Row or Run 400m
C. AMRAP 7 min:
Farmers carry 100 feet (100/70# KB in each hand)
10 Push-ups on Kettlebells
Complete part D on your own after class (time permitting):
D. Row 3000m at casual conversational pace. Every 1000m, get off and perform + 10 TGU (alternating arms, as heavy as possible with perfect form. Working on the OH position stability etc...)
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Hammer Curls
Wed Nov 25, 2015
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. 6 Rounds (12 min cap):
2 Wall-Climbs
8 Pull-ups
12 Wall-Balls
A. Work up to heavy weight for complex: 1 squat clean thruster + 1 thruster
B. Strict Pull-ups (weighted) – 3 sets of 4-6 reps (rest as needed between)
C. Strict HSPU – 3 sets x max reps (rest as needed between)
D. 6 rounds For Time (12 min cap):
6 Front squats – 185/120 lbs (scale to challenging UNBROKEN weight)
2 wall-climbs
1 legless rope climb (scale to 5-8 reps of strict pull-ups)
Complete part E on your own after class (not available for 5pm - Last class of day on Wednesday)
E. 5 Rounds:
Row, Airdyne or Run x 2 min @ Z1 pace (easy and light effort)
Awkward gymnastics skill practice x 1 min
Examples:
Free-standing HSPU (from tri-pod to HS and back into tripod under control)Handstand walk, rope climbs, muscle-ups/ burpee MU (bar/rings), kip-ups, bar pullovers/rollovers, triple-unders, planks etc….
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – RDL this week
Strict HSPU (or HS Hold in place of reps)
Tues Nov 24, 2015
Schedule for T-giving Week:
Wednesday - NORMAL, except 6pm and 7pm CANCELLED
Thursday - ONE LONG WORKOUT 9am to 1030am
Friday - CLASS ONLY 9am and 10am
***Programming for Friday will be normal, with all three class options offered (CF, Fitness and Bodybuilding)
SATURDAY - NO CHANGES
A. AMRAP 8 min:
10 Goblet Squats (3 bounces at bottom of each rep)
15 Hollow Rocks
Rest 5 min
B. Reps 20-16-12-8 for quality (ok to break sets to ensure quality):
Ring Rows
Z-Press with DB’s
Rest 5 min
C. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
A. Work to heavy weight for complex:
2 Clean pulls + TnG power clean + BKN squat clean
B. MAP – Complete 1 round every 5 min @ 80-85% x 2 rounds:
Run 200m
12 Burpees
12 Box Jump overs – 24/20’’
50 Double-unders
12/8 Ring Dips (male/female) - scale to sustainable number
C. Only rest until the 5 min mark (think of this as an extension of part B), and then complete the exact same thing as part B (1 round every 5 min x 2 rounds) but reverse the order. Start with Ring Dips etc…This is all MAP, so the goal is still to get the same time on all parts.
A. Complete AMRAP 10 min (rest 5 min) repeat AMRAP 10 min:
***Goal is to get the same result on both AMRAPS, so try and keep a smooth consistent pace and not come out super hot just because it’s “easy” as first.
Run 200m
8 Burpee Pull-ups
16 Box Step-ups (8 per leg, alternating)
24 Double-unders / 48 single-unders
B. 12 min of mobility work - 2 Rounds, spending 2 min at each station:
Wall/Couch stretch
Foam Rolling / Lacrosse Ball (focus on upper back and shoulder girdle)
Bands hanging from pullup bar to stretch lats and shoulders
Pigeon stretch on high box plus “air RDL’s” increasing ROM of hamstrings
Mon Nov 23, 2015
Schedule for T-giving Week:
Wednesday - NORMAL, except 6pm and 7pm CANCELLED
Thursday - ONE LONG WORKOUT 9am to 1030am
Friday - CLASS ONLY 9am and 10am
***Programming for Friday will be normal, with all three class options offered (CF, Fitness and Bodybuilding)
SATURDAY - NO CHANGES
-------------------
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. 3 Rounds For Time (11 min cap):
Run 200m
16 DB Snatches (alternate arms every 4 reps)
12 Box Jumps / Step-ups
A. Work to heavy weight for complex:
Snatch Pull x 1
BKN snatch x 1
Hang snatch (mid thigh) x 1
Snatch Bal x 1
OHS x 1
B. Back Squats – 3-2-1 (increase weight each set – top single should be about 95%)
C. Complete #1, then rest till the 3 min mark and then complete #2. Then rest till 6 min mark, and then repeat for one more round of each… This is NOT MAP, so go all out. Scale thruster to heavy but UNBROKEN weight
1. 4 Thrusters (155/105 lbs) + 8 TTB + 4 Thrusters
2. 8 TTB + 4 Thrusters + 8 TTB
Complete part D on your own after class (not available for 7pm):
D. 6 Sets – Row or Airdyne 30 sec (rest 2:00) all-out. High stroke rate.
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 21, 2015
A. Power Clean – Work up to heavy triple
Hang Power Cleans for novice athletes
TnG for advanced athletes
B. 3 Rounds:
20 Power Cleans @ 50% of weight from triple in part A
40 Wall-Balls
Run 800m
A. Snatch Balance – No rep scheme or weight prescription. Just complete sets of triples, and only increase weight when all three reps are PERFECT throughout the entire movement pattern
B. EMOM x 20 Min – 2 TnG Power Cleans @ 80% 1 RM POWER Clean
Rest 5 min to warm-up next movement
C. EMOM x 20 Min – 2 TnG Power Snatch @ 76% POWER Snatch
Rest 5 min
D. EMOM x 20 Min – 6 KBS (70/53) + 6 Burpees (each set is “for time”)
***For B and C, work on being smooth and efficient with your TnG reps, and trying not to stop to pause at the waist. Just lower down under control, smooth brush off the thighs, directly into the next rep. All sets of B and C should be done in 4-5 seconds. If you are not able to finish the part D reps in under 30 sec, than change to one set every 2 min for the remainder of the 20 minutes.
Fri Nov 20, 2015
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. 3 Rounds For Time (11 min time cap):
50 Double-unders (100 single-unders)
20 Thrusters (45/33)
15 Pull-ups
A. Work up to heavy weight for complex (from the ground):
4 Front Squats (first rep squat clean)
1 Push Press
1 Push Jerks
1 Split Jerk
B. MAP – AMRAP 3 Min, Rest 2 min x 4 Rounds
(score is LEAST number of HSPU; keep working on PACING):
Run 200m
10 Wall-Balls – 20/14 lbs
8 Reverse Burpees (no hands touching ground)
10 Hang Squat cleans – 95/65 lbs (light/unbroken)
Max Reps HSPU
***Complete part C on your own after class (not available for 7pm class)
C. 4 Rounds:
Row 500m @ Z1 (easy pace)
1 min of gymnastics skill practice
(free handstands, planches, forward rolls, front levers, Hollow Rocks etc…)
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Curls
Thur Nov 19, 2015
Big Thursday at SDA:
5pm - Nutrition Clinic - Includes free E-book written by Anders, as well as an Excel sheet to make food calculations simple. Cost is 25 dollars and it will be well worth it!
6pm - Mobility Clinic - Theresa Larson will get you moving correctly and understanding the proper way to breathe for optimal results. This clinic will take place downstairs, so please keep in mind that 6pm classes are all CANCELLED. This clinic is free, and AWESOME!
A. One-Leg Front Rack Holds (Balance on one leg supporting weight in front rack)
30 sec per leg for each set – increase weight over the course of 5 sets to a heavy challenging weight for 30 sec per leg
B. 5 Rounds – Focus on perfect movement and unbroken sets of each movement:
Strict Dips / Push-ups (choose number unbroken, same number each round)
10-15 Inverted Rows (Lying under barbell like Ring Rows)
10-15 KB SDHP
30 seconds of Hollow Rocks
REST DAY
A. With Partner, Complete 2 rounds each (total of 1200m Row per team):
First partner Rows 300m
Second partner completes max reps Jump Rope (doubles or singles)
B. With Partner, Complete 2 Rounds each:
First partner completes Shuttle Run in Alley
25m and back
50m and back
75m and back
100m and back
Second partner completes AMRAP of:
6 DB Hang squat cleans (light weight)
6 Burpees
C. With Partner, Complete 2 Rounds each:
First partner Assault Bike .5 mile (1/2 mile)
Second partner holds plank for as much time as possible while other partner bikes
***Ok if you have to break plank. Shake it out, and get back into plank position
A. Snatch Balance + OHS – Increase to challenging but PERFECT set for 1 rep each
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Squat Snatch
1 OHS