Thur Feb 11, 2016
Fitness and Bodybuilding: '
With Partner for all workouts:
A. Complete reps 30-20-10 such that Partner 1 completes 30+30, then rests while partner 2 completes 30+30. Then 20+20, 10+10 in the same manner.
Push Press (light/moderate weight)
Box Jump overs
Rest as needed
B. Complete reps in same manner as above, except note the difference in reps for each movement:
Row/Airdyne calories (30-20-10)
Double-unders (reps 60-40-20)
Rest as needed
C. Complete AMRAP 3 min with partner, performing sit-ups with light med-ball. Partners face eachother with feet touching, and on each rep the med-ball should touch the ground and then pass or hand-off to the partner at the top of the rep.
REST DAY
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 Feb 10, 2016
A. Practice movement pattern for Ring Dips, and discuss the method of kipping a ring dip properly, using the hips to accelerate momentum upward. Work to challenging or weighted set of 3-5 reps for Dips or 6-8 reps of a weighted push-up
B, AMRAP 10 min:
Run 200m
10 Wall-Balls
10 Ring Dips / Push-ups
10 Ring Rows
Rest 5 min
C. AMRAP 10 min:
100m Farmers Carry with KB (halfway up alley and back)
15 KBS (with one of the KB from Farmers Walk)
15 Burpee Deadlifts (with both KB’s) – perform as pushup on KB handles + DL
15 Goblet Squats (with one KB)
A. Work to challenging weight for:
2 Snatch Balance + 2 OHS (OHS are at 32X1 tempo)
***3 seconds down, 2 second pause at bottom, EXPLODE UP, 1 sec pause at top
B. 5 Rounds for time:
Row 300m/250m (male/female)
6 Hang squat snatch – 135/95# (60% max snatch)
8 Kipping HSPU (6’’/3’’ deficit)
C. AMRAP 5 min:
5 OHS (155/105#) - 50% max OHS
5 Burpee Box Jumps (36/28’’) – or whatever “high and safe” scale needed
A1. Rowing variation (choice of One-Arm DB, BB, or chest-supported)
A2. Bench Press (choice of incline or flat)
B1. Hang Power Cleans
B2. DB Bench (opposite of Incline/Flat choice from A2)
C1. Split Squats (choice of Front-Rack, Back-Rack, or holding DB’s)
C2. Strict HSPU (Scale as Box HSPU or HS Hold for time in place of reps)
***Talk to coach about scaling reps and progression models
Tue Feb 9, 2016
A. Warm-up and technique work on Hang squat snatch and muscle-ups (as well as progressions)
B. EMOM x 30 min:
Min 1 – 20 seconds of Hang Squat snatch (light weight, unbroken) (rest 40 sec)
Min 2 – 20 seconds of Muscle-ups (or applicable scale) (rest 40 sec)
Min 3 – 20 seconds of Burpees (lateral over bar) (rest 40 sec)
Min 4 – 20 seconds of RDL (with snatch bar) (rest 40 sec)
Min 5 – 20-30 sec of Plank Hold (add weight as desired) (rest remainder of minute)
A. Work to heaviest weight for AMRAP 15 sec C&J (power or squat)
***Option to try and go heavier and drop weights, for about 2 reps,
or get speedy with TnG for 4-5 reps
B. EMOM x 14 min (alternating minutes)
AMRAP 15 sec – CTB Pull-ups (rest 45 seconds)
Clean Pulls x 4 reps @ 90% clean (rest remainder of minute)
C. AMRAP 14 min:
12 Power cleans – 185/120# (65-70% max power clean)
16 Wall-Balls (“2 fer 1”) – 20/14# to 10 ft
20 Ring Dips
60 Double-unders
***Work on pacing and consistent movement – start getting that head right to work on the
longer time domain workout
***Practice and complete part D on your own after class:
D. Skill work – One arm DB Squat Snatch – Just mess around with movement and work on finding that solid overhead position for the catch
*Half class start on part A, half class start on part B, then rest and switch. Both groups complete part C together at the end
A. AMRAP 10 min:
Row 20/16 cals (male/female)
Run 200m
Rest 5 min
B. AMRAP 10 min:
30 Double-unders / 60 singles
20 Abmat sit-ups
12 Wall-Balls
8 Burpees
C. 2 Rounds:
Walk 400m @ brisk pace
2 min upper body mobility (shoulder girdle, upper back, chest etc…)
2 min lower body mobility (Glutes, low back, quads, hams, ankles etc…)
Mon Feb 8, 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. Work to heaviest weight for AMRAP 15 sec Snatch (power or squat)
***Option to try and go heavier and drop weights, for about 2 reps,
or get speedy with TnG for 4-5 reps
B. Back Squat – 20 reps (1 breath at top) – try to increase 5-10# from last week
C. 3 Rounds for time:
Run 400m
7 Muscle-ups
14 KBS (70/53#)
21 GHD
D. L-sit – Accumulate 2 min of hold time (note total time)
***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)
