June 2015
Tues June 30, 2015
SCHEDULE FOR JULY 4th Weekend:
Friday:
9am and 10am HERO workout
(ALL OTHER CLASSES CANCELLED)
Saturday - OPEN GYM 9am to 12pm (NO FITNESS CLASSES
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. 5 Rounds:
10 Pull-ups
10 Pistols (alternate legs L3 and L4)
L1 - Jumping/assisted PU, Pole assisted pistols
L2 - 6 Kipping PU, Pistols on Box
L3 - Regular kipping PU, regular pistols
L4 – CTB PU, Weighted pistols (26/18#)
NO REST - Immediately into:
D. 5 Rounds:
7 Power cleans
11 Wall-Balls
L1 - 65/35#, 14/10# WB
L2 - 85/55#, 20/14 to 9/8 ft
L3 - 110/75#, 20/14 to 10/9 ft
L4 - 135/95#, 20/14 to 10 ft
C. RDL – 3 x 8-12 (same weight)
D. Front Squats – EMOM x 6 min x 10 reps (moderate/light weight)
***Goal for NO PAUSE at top of rep
E. Deficit Calf Raises x reps 25-20-15 (increasing weight)
F. Time permitting - 200m Farmers Carry
Mon June 29, 2015
Reminder that ALL CLASSES are now held at Garnet location, and Bodybuilding is now offered at all times that we offer FITNESS classes:
530am
630am
8am
11am
12pm
4pm
5pm
6pm
7pm
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 7 min:
10 Push-ups
10 Knees to Elbows (all levels)
Rest 3 min
D. AMRAP 7 min:
Muscle-Ups / Ring Dips / Bench Dips on box (see levels)
10 Box Jumps
L1 – Push-ups on knees,10 reps Bench Dips on Box, Step-ups
L2 – Regular Push-ups, 5 Ring Dips, 24/20’’
L3 – Decline Push-ups (feet elevated), 2 Muscle-ups, 24/20’’
L4 – clapping push-ups, 3 Muscle-ups, 30/24’’
C.DB Incline Bench – Reps 10-8-6-6
***Increase weight from 10 to 8 to 6, and then use SAME LOAD for the 2 sets of 6
D. Flat DB Flies – Reps 15-12-9 (increasing) + Drop Set on final set of 9
E. Standing OH Tricep Extensions (One DB, two hands) – 3 x 10-12 (same weight)
***SUPERSET ONLY THE FINAL SET with Bench Dips x 12-15 reps (add weight or scale as needed)
Sat June 27, 2015
Normal 8am FITNESS class is CANCELLED - ENTIRE GARNET SCHEDULE CANCELLED this weekend
Meet at Cass (North PB) at 8am or 9am:
Grab a pair of KB or DB of choice weight and Farmer's carry down to Garnet - Leave DB/KB at Garnet
Jog back to North PB
Med-Ball run down to Garnet - Leave Med-Ball at Garnet
Fri June 26, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 5 min (Rest 3 min) x 3 sets:
4 Burpee Bar Muscle-ups or Burpee Pull-ups
8 Deadlifts
12 TTB
16 Wall-Balls
L1 – 95/65, Burpee Jumping Pullups, KTE, 14/10# WB
L2 – 155/105, Burpee Pull-ups, 8 reps TTB, 20/14# to 9/8 ft
L3 – 225/155, 2 reps BBMU, 20/14# to 10/9 ft
L4 – 275/185, BBMU, 20/14# to 10 ft
C. Pendlay Rows (back parallel to ground) – Rep 15-12-9-6 (increasing weight)
https://www.youtube.com/watch?v=KMWzCqVXJb4
D. 2 Rounds (rest 30 sec between each movement):
15 Two-Arm DB Rows (moderate weight)
15 Assisted Pull-ups
15 DB Pull-overs (big lat stretch at bottom)
Rest 2 min
E. 3 sets:
Drag Curls x 10-12 reps
SUPERSET – BB Curls x max reps
***So once you fail at Drag Curls, keep going with a standard BB curl for AMRAP
***On the 3rd SET ONLY, after the BB Curls, SUPERSET with ONE SET of Alternating DB Hammer Curls x 12+ Reps
Thurs June 25th, 2015
***REMINDER that CASS location is CLOSED on THURSDAYS. All programming takes place at Garnet now. The schedule for Thursdays:
6am - Oly lifting
7am - Fitness
8am - Fitness
11am - Fitness
12pm - Oly lifting
4pm - Fitness
5pm - Fitness
6pm - Oly lifting
7pm - Gymnastics
Partner Workout:
AMRAP 10 min:
Partner 1 completes 30 sec "Bottom of OHS hold" + 30 sec Plank
Partner 2 completes AMRAP of couplet during the time it takes partner to do the OHS hold + Plank hold (then switch roles):
6 Burpees
8 Box Jumps (step-ups)
Rest 5 min
AMRAP 10 min:
Partner 1 completes 250m Row
Partner 2 completes AMRAP of couplet during the time it takes partner to do 250m Row (then switch roles):
4 Turkish Get-ups (2 per arm, alternating)
Max reps Russian KBS in remaining time
Rest 5 min:
AMRAP 10 min:
Partner 1 completes 60 sec accumulated time of “Dead hang” from pull-up bar
Partner 2 completes AMRAP of couplet during the time it takes partner to accumulate 60 sec dead hang (then switch roles):
20 sec accumulated time of L-Sit on Rings
Max reps Walking Lunges in remaining time
A. Clean "Pull Unders" (AKA "Tall Cleans") - NO LEG DRIVE
https://www.youtube.com/watch?v=xX7Kznih6R8
5 sets of 3, increasing weight
B. 5 sets of complex, moderate and increasing weight:
Clean Pull + Hang clean HIGH pull + Hang power clean + Hang squat clean
C. Power clean - Work to challenging weight with perfect footwork and fast elbows in catch position
D. Squat clean - Work to challenging weight
***For parts C and D, keep in mind the positioning off the ground that you practiced in part B. Do not rush the movement off the ground - but instead be diligent and focus on maintaining the proper clean position through the entire first pull. This will create the optimal bar placement for the second pull (as practiced in part A)
Wed June 24th, 2015
Conditioning Day!
***Running clock for entire workout – The only rest/recovery time is during the designated “Walk” period.
***TOTAL DISTANCE – 4.3 miles (including walk)
A. 2 Rounds:
Jog 800m (moderate pace)
Walk 200m
B. 3 Rounds:
Run 400m
Walk 200m
C. 4 Rounds:
Run 200m
Walk 200m
D. 5 Rounds:
Sprint 100m
Walk 200m
Tues June 23, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 3
***Try to increase small increments from triple last week
C. 8 min to work to max weight for complex:
1 Power clean + 1 Hang Power clean + 2 Push Jerks
D. 8 Rounds For Time (10 min cap):
1 set of Complex UNBROKEN from part C @ 80% of weight achieved
6 Burpees (lateral over bar)
***NO LEVELS – weights determined by load achieved in part C
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) - Reps 15-12-10-8 (increasing weight)
C.SUPERSET two movements x 3 sets:
Arnold Press x 10-12 reps
SUPERSET – Front Raises with Bumper plate x 10-12 reps
Rest 2 min
D. 2 Rounds:
35 reps “DB Swings” (partial Lateral Raises)
NO REST
Accumulate 60 sec Lateral static hold with no weight
Rest 10-15 sec for transition
Face Pulls x 25 reps
Rest 2 min
E. EMOM x 2 rounds (8 minutes):
AMRAP 20 sec Weighted Sit-ups (Rest 40 sec)
AMRAP 20 sec Hanging Oblique Knee Raises (Rest 40 sec)
AMRAP 20 sec Flutter Kicks (Rest 40 sec)
AMRAP 20 sec Russian Twists with med-ball (Rest 40 sec)
Monday June 22, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. AMRAP 6 min (rest 4 min) AMRAP 6 min:
10 Hang Squat clean
20 Pull-ups
60 Double-unders
L1 – 65/35, assisted pull-ups, 120 single-unders
L2 – 85/55, 10 Pull-ups and 30 Double-unders
L3 – 125/85, chin over bar pullups
L4 – 165/110, CTB Pull-ups
C.RDL – Reps 15-12-10-8 (increasing weight)
***Superset each set with 15 Supermans
Rest 2 min
D. 2 Rounds (no rest between rounds):
30m (approx. 100 feet) – Front Rack Walking Lunge Steps
30m Broad Jumps
***The further you jump the less burpees you have to do…
E. 4 rounds - One-Legged Calf Raises (standing on plate, holding DB in hand of working leg)
(NO rest between sets, just switch hands and keep going)
10 with right leg
10 with left leg
Sat Jun 20, 2015
Bodyweight Day:
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 15 min:
10 Dips
10 Box Jumps
10 KBS
L1 – Step-ups, 26/18, Bench Dips (feet on ground)
L2 – 24/20’’, 35/26, Bench Dips (elevate feet)
L3 – 24/20’’, 53/35, Ring Dips
L4 – 30/24’’, 70/53, Ring Dips
Rest 5 min
C. AMRAP 4 min – Burpee Pull-ups
***Burpee Jumping pull-up is “RX” so choose bar height where you can jump into the pull-up each rep
Fri June 19, 2015
Upper body push:
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 17 min:
8 TTB
10 Pushups
12 Wall-Balls
Run 200m
L1 – Push-ups on knees, KTE, 14/10# WB
L2 – Regular Push-ups, 20/14# to 9/8 ft
L3 – Decline Push-ups (feet elevated), 20/14# to 10/9 ft
L4 – clapping push-ups, 20/14# to 10 ft
C. DB Incline Bench – Accumulate 50 reps in 3-4 working sets. The goal would be to reach failure on set #1 at about 17 reps, then each successive set, you will probably get a couple reps less.
D. SUPERSET two movements x 3 sets:
Flat DB Flies (only bottom half of movement) x 15-20 reps heavy
SUPERSET Barbell bench Press (only bottom half) x 10-15 reps
Rest 2 min
E. 2 Rounds (rest 30 sec between movements):
Lying DB Tricep Extensions (both arms) x 12-15 reps
Diamond Push-ups x 8-12 reps (scale as needed to meet rep range)
Tricep Kickbacks (both arms) x 12-15 reps
Rest 2 min