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)
