January 2016
Mon Feb 1, 2016
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed)
A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows)
C2. Horizontal Push (Bench Press variation or Push-ups)
A. Snatch (power or squat) – Heavy double TnG
B. Back Squats - 20 Rep as heavy as possible with only 1 breath at top of rep
C. For Time - Reps 10-8-6-4-2:
Power Snatch – 155/100 lbs (approx. 65-70% of max snatch)
Muscle-Ups
***Complete part D on your own after class (not available for 7pm):
D. Climb as high as possible in ladder in 6 Min:
Reps 3-6-9-12-15-18-21 etc…
CTB Pull-Ups
Burpees
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Pull-ups / Inverted Rows (choice of bar or rings)
A2. Dips / Push-ups (choice of rings or bars)
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
C1. Curls (choice of DB or BB)
C2. Strict Overhead press (choice of DB or BB)
Fri Jan 29, 2016
Reminder that Friday 6pm and 7pm classes are cancelled as well as the entire Saturday schedule.
Check out the One Ton Challenge information below and come lift and hangout on Saturday!
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
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. “Helen” – 3 Rounds:
Run 400m
21 KBS (53/35)
12 Pull-ups
A. Weighted Pull-ups – Work up to top weight for 4 reps
B. Deficit HSPU – Work up to deepest deficit for 3 strict HSPU unbroken
C. EMOM till failure to complete EMOM:
Row 8 cals + 8 Thrusters
***For thrusters, start at 95/65, and if you make it 8 minutes, increase the weight to 115/80. If you make it to 16 minutes, increase weight to 135/95
***Choose either part D or part E, and complete on your own after class
(not available for 7pm)
D. AMRAP 5 min:
1 Legless RC
5/3 Strict HSPU (male/female)
E. AMRAP 5 min:
20 Muscle-ups
Max CTB Pull-ups in remaining time
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
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
Thur Jan 28, 2016
Reminder that Friday 6pm and 7pm classes are cancelled as well as the entire Saturday schedule.
Check out the One Ton Challenge information below and come lift and hangout on Saturday!
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
A. Introduce and practice movements:
Bar Rollovers/pullovers (Scale to skin the cat)
B. 4 Rounds:
12 Pistols (6 per leg)
4 Burpee Bar Rollovers/Pullovers (scale to Burpee TTB / KTE)
C. Towel Hang FOR TIME (Hang towel over pull-up bar, and dead hang hold with 2 hands)
Once you establish MAX HANG TIME, rest a couple minutes, then take 33% of total time, and attempt to perform that number of seconds UNBROKEN for EMOM x 6 min
D. 3 Rounds:
30 seconds “Bottom of OHS” Hold
20 One-legged Single-unders with each leg
REST DAY
A. With Partner:
Row 1000m while partner completes AMRAP of:
30 Double unders + 30 sec Plank
Then switch roles
Repeat one more time through sequence (so each partner Rows 2000m total)
B. With Partner:
Complete Shuttle Run of 25m, 50m, 75m, 100m, while partner completes AMRAP of:
8 Wall-Balls + 5 Burpees
Then switch roles
Repeat one more time through sequence (so each partner completes two sets of shuttle runs)
C. Mobility work x 10 min focusing on upper back/shoulder girdle, and hips/quads/hams/glutes
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
Wed Jan 27, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. 5 Rounds FOR TIME (12 min cap):
50 Double-unders (50 single-unders)
12 Thrusters (fast and unbroken)
Rest 1 min
***Goal is to try and get the DU and Thrusters complete in 1 min, so that work:rest ratio is 1:1
***Scale DU and/or Thrusters to be as close as possible to 1:1 ratio
A. Complex – Work to heavy weight:
3 Snatch-grip RDL
3 Snatch Pulls
1 Snatch anyhow
B. For Time (22 min cap):
50 cal Row
50 Deadlifts – 185/120
50 Push-ups
50 Box Jumps (24/20)
50 TTB
50 Box Jumps (24/20)
50 Push-ups
50 Deadlifts – 185/120
50 cal Row
***Complete part C on your own after class (not available for 7pm):
C. AMRAP 6 min:
16 Hang KB Snatch (8 per arm then switch) – 70/44
8 Burpee onto plate
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. Alternate movements:
Hang Power Clean and Push Press
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts
Strict HSPU (scale as HS Hold / Box HSPU)
Tue Jan 26, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
A. 5 Rounds:
10 Hip Thrusts (https://www.youtube.com/watch?v=sQcHgXOl9yo)
Accumulate 20 seconds of Hanging L-Sit
Rest 5 min
B. AMRAP 8 min:
10 PERFECT push-ups (choose from variation practiced this cycle)
10 One-Arm Kroc Rows (per arm)
Rest 5 min
C. Movements Exploration / Movement Virtuosity x 10 min:
Muscle-ups
1. Proper Ring Dip form (also with feet on ground)
2. Proper False Grip form (also with feet on ground)
3. MU Progressions with feet on ground
4. MU Progressions with rings connected to bands (hanging from pullup bar)
5. Kipping properly on high rings (hips initiate and rise before pull begins)
ADV athletes option to complete EMOM x 6 min of muscle-ups
A. Front Squat – 5 x 5 (increase weight each set to tough 5)
B. Hang Power clean (no wide feet) – Work to heavy triple in 10 min
C. AMRAP 8 min:
6 Ground to OH (Power clean + PJ or PP) – 155/105
12 Wall-Balls (20/14) to 10 ft
36 Double-unders
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds for time:
25 Front Squats – 100/70
25 CTB Pull-ups
A. AMRAP 4 min (rest 3 min) x 4 sets:
Run 400m
Then max rounds in remaining time:
3 Burpee Pull-ups
6 Box Jumps (step-ups)
9 Russian KBS (moderate weight)
12 Air Squats
15 Sit-ups
B. 3 Rounds:
Walk 400m at brisk pace
2 minutes mobility of choice
Mon Jan 25, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 3 min (rest 2 min) x 3 sets:
20 Wall-Balls “Buy-in” for each set
Then max rounds in remaining time of:
4 Burpee Box Jumps
6 Pull-ups
A. 10 min to work up to quality single in full snatch
***It is not the point to PR. Avoid misses – hit a quality single and move on
B. Drop weight to 80% and complete 15 reps snatch anyhow for time
C. Open WOD 11.4 – AMRAP 10 min:
60 Bar-Facing Burpees
30 OHS – 120/90#
10 Muscle-ups
***Complete part D on your own after class (not available for 7pm):
D. For Time:
40 Ring Dips
30 Back Squats – 135/95
20 Cal Row
10 Hang power snatch (same barbell)
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each movement in Fitness and BB program
BB:
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 23, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Fitness and Bodybuilding:
A. Pendlay Rows (minimal movement of torso)
Reps 10-8-6-6-6 (increase weight each set to top set of 6 reps)
B. AMRAP 3 min (rest 2 min) x 6 sets (3 sets of B1 and 3 sets of B2):
***Complete B1, then complete B2, then back to B1, then back to B2 etc…
***Rest 2 min after each 3-min AMRAP
B1. 15 Burpees + 30 Double-unders
B2. 8 Pull-ups + 8 Box Jumps (step-ups)
A. Back Squat – 10 x 3 @ 65% max (rest 90 sec between sets, go for speed out of the hole)
B. Push Jerk – EMOM x 8 min – 2 reps @ 65% (go for speed and efficiency)
C. AMRAP 7 min:
3 Shoulder to overhead – 185/120
3/2 Muscle-ups (male/female)
1 Legless RC
D. AMRAP 7 min – Reps 3-6-9-12-15-18 etc…
Power cleans – 135/95
Burpees over bar
See FITNESS workout above
Fri Jan 22, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
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. For Time (14 min cap):
Run 800m
12 One-Arm OH KB Lunges (RIGHT ARM, alternate legs)
12 One-Arm OH KB Lunges (LEFT ARM, alternate legs)
24 Russian KBS
24 Wall-Balls
Run 800m
A. Thrusters (from ground) – Reps 6-5-4-3-2 (increasing weight each set)
B. For Time:
25 Strict HSPU + 25 Kipping HSPU
C. AMRAP 16 min:
5 Squat clean Thrusters (135/95)
10 TTB
15 Box Jumps (24/20)
***Complete part D on your own after class (not available for 7pm class):
D. 5 Rounds for time:
30 Double-unders
10 CTB Pull-ups
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
Thur Jan 21, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
A. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
Rest
B. AMRAP 8 min:
10 Ring Push-ups (scale to hands-elevated push-ups as needed)
10 DB Snatch (Alternate arms each rep)
10 Goblet Squats (heavy)
Rest
C. Movement exploration / Movement virtuosity x 10 minutes:
5 Sets:
30 seconds of 1-Arm Plank (add weight as needed)
Rest as needed between sets to complete each set unbroken
REST DAY
A. AMRAP 3 min (Rest 3 min) x 4 sets:
50 Double-unders / Single-unders
8 Burpee Pull-ups
20 Abmat sit-ups (12 GHD for ADV)
Max Calories Row or AirDyne in remaining time
B. 3 Rounds:
Run 400m @ about 80-90% effort
Walk 400m
A. Segmented Clean Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Clean Lift-Off to below knee (pause 2 seconds)
1 Clean Lift off to above knee (pause 2 seconds)
1 Clean Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Clean Deadlift (finish in scoop position)
1 BELOW KNEE Clean HIGH PULL
1 BELOW KNEE Power Clean
1 BELOW KNEE Squat Clean
C. 10 sets, increasing weight each set, as long as reps are executed perfectly:
1 High Hang Squat Clean
Drop Barbell for quick reset of hips
1 Full Squat Clean
(make sure to hit all positions practiced in parts A and B)
Wed Jan 20, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Checkout the new page for Elite Athlete Training with daily tips and articles to help optimize your training - http://on.fb.me/1RutfYc
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. AMRAP 12 min:
15 Hang Power Cleans
15 Burpees (lateral over bar)
10 Thrusters (same bar)
10 HSPU
5 Hang Power Snatch (same bar)
5 Muscle-ups
A. Deadlifts (TnG) – Reps 8-6-4 increasing weight each set
B. CG Bench – 3 x 8 (hit same weight for all working sets)
C. 3 Rounds For Time:
Deadlifts – Reps 15-12-9
(reps decrease each round, and weights increase each round as follows):
225/135, 275/175, 315/205
8 Bar Muscle-ups
8 Burpee Box Jumps (24/20)
***Complete part D on your own after class (Not available for 7pm class):
D. AMRAP 8 min:
50 GHD
50 Power snatch (95/65)
25 Front Squats (205/125)
***Do NOT perform GHD if you don't regularly practice this movement
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:
RDL
Strict HSPU (scale as HS Hold / Box HSPU)