Tue Feb 2, 2016
A. Warm-up and technique work on OHS and kipping for TTB
B. EMOM x 30 min:
Min 1 – 20 seconds of OHS (rest 40 sec)
Min 2 – 20 seconds of TTB (rest 40 sec)
Min 3 – 20 seconds of Burpees (lateral over bar) (rest 40 sec)
Min 4 – 4 DB Snatch R arm + 4 DB Snatch L arm (rest remainder of minute)
Min 5 – 20 sec “Bottom of RDL” static hold with perfect positioning (rest 40 sec)
(use same barbell as OHS, and focus on maintaining hamstring tension and flat back)
A. Full C&J – 10 min to work to heavy TnG Double
B. 1 Power Clean + 4 Push Press – 4 sets (increasing weight to top set of 4)
C. For Time:
10-8-6-4-2 - Squat Cleans – 185/120 lbs (approx. 60% of max clean)
5-4-3-2-1 - Rope climbs with legs (sub strict pullups or "towel hangs")
***So complete 10 squat cleans, then 5 rope climbs. Then 8 Squat Cleans then 4 rope climbs etc…
***Complete part D on your own after class (not available for 7pm):
D. 3 Rounds for time:
20 Pistols (alternating legs)
40 Double-Unders
60 foot handstand walk (10 lengths of mat in gym)
(stay on one side of gym, so next class can warm-up on other side)
*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)
10 Burpees (lateral over rower)
Rest 5 min
B. AMRAP 10 min:
8 Box Jumps / Step-ups
16 Abmat sit-ups
32 Double-unders / 64 single-unders
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 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
