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
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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)
Tue Jan 19, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
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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. 5 Rounds:
8 DB Renegade Rows per arm (16 total reps)
8 DB Strict Press per arm (16 total reps)
Rest 5 min
B. Reps 30-20-10:
Pistol or Single-leg squat to Box (30-20-10 is TOTAL, not per leg)
Hanging L-Sit in seconds (or necessary scale)
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Practice handstands, and different varieties of being inverted
*HS Hold
*Rotations around box
*Shoulder touches
*Tripod to headstand
*HS Walking
*Free-standing Handstand
A. Power clean + Hang squat Clean + Jerk - Work to heavy weight in 12 min
B. AMRAP 1 min Grace (135/95)
Rest 1 min
AMRAP 1 min TTB
Rest 1 min
Repeat AMRAP 1 min Grace
Rest 1 min
Repeat AMRAP 1 min TTB
C. For Time (20 min time cap):
60 cal Row
50 KBS (70/53)
40 CTB Pull-ups
30 Front Rack Lunges (155/105)
20 Strict HSPU
10 Rope climbs (with legs)
A. 3 Rounds:
100m Farmers Walk (half up alley and back)
8 DB Hang Squat cleans
8 Burpees
B. 3 Rounds:
Run 200m
15 Russian KBS
15 Box Jump overs (or step-overs)
C. Mobility cycle x 10-12 min
Choose 3-5 MOB drills and spend 2 min at each
Complete 1 round if choosing 5 drills, and 2 rounds if opting for 3 drills
