WEDNESDAY WORKOUT

More Strength testing before Games training kicks off next month!

Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.


Then...


"1/4 Nate"

As Many Rounds As Possible in 5 Minutes of:

2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.

SUNDAY WORKOUT

Strength 8 Minutes:

Front Squat - You will have 8 minutes to work up to a heavy single.


Power 20 Minutes:

1RM Snatch - You will have 20 minutes to establish a 1RM Snatch.


Then...

For Time:
Bike Sprint - 25 Calories
*Go as fast as you can, and get to 25 calories on the bike.

FRIDAY WORKOUT

Skill Work 10 Minutes:

Tall Clean - Work up to a heavy load, but focus on technique.

Power Work:

Every 2 Minutes For 5 Rounds (10 Minutes Total)

Rep 1: Hang Squat Clean Thruster (must be a legit Thruster)

Rep 2: Full Squat Clean Thruster (see above... ha!)

*Use 70 - 75% of your Push Press 1RM to determine your weight for both reps.

Strength Work 10 Minutes:

Front Squat 3RM

*You will have only these 10 Minutes to get heavy for 3 Reps on Front Squat. You shouldn't need many warmup sets because the Squat Clean Thrusters from earlier should prime you for these. Don't waste any of your time, you don't have much!

WEDNESDAY WORKOUT

Front Squat - complete a set every 2 minutes. (5 total sets)

Reps - 4 @ 60% / 2 @ 75% / 2 @ 85 / 1 @ 90@ / 1 @ 92%(or 5# heavier than last time)

Then…

2 Position Power Clean - complete a set every 2:30. (5 total sets)

1 Hang Power Clean & 1 Power Clean for a Max Load

*The catch… you must complete 5 Burpees w/ a jump over your barbell before each attempt. You get only 1 attempt every 2:30, so make all of your reps count. 

…and to round out the day…

Dodgeball

3 Rounds For 3 Minutes Each

After each round, 1 point will be awarded to the team with the least amount of players knocked out. You may buy back into the game by performing Strict Pull-ups (guys - 5 / gals - 3). The team with the most points at the end of 3 Rounds, wins. :-)

WEDNESDAY WORKOUT

Front Squat 10 - 12 Minutes - work up to your first work set quickly.
3 Reps @ 60%
2 Reps @ 75%
1 Rep @ 85%
1 Rep @ 90 - 95%
*Hit a set every 2 Minutes.


Hang Clean 1RM
You will have 15 Minutes ONLY to establish a new 1RM for Hang Clean. You may do either a Power  catch, or a Full Squat catch, but it must be from the Hang.


Then…


"Strict Fran"<--- Yeah, you read it correctly.

Ladies' Reps = 15 - 12 - 9 @ 65#
Men's Reps = 21 - 15 - 9 @ 95#

Strict Press or Push Press (NO Jerks)
Strict Pull-ups

**6 Minute Cut-off**

*Try to finish, but it's a fast cut-off, so get as far as you can!!! If you need to scale, scale the weight first, or use bands for the Pull-ups, before you scale the reps.

WEDNESDAY WORKOUT

BRING LONG SOCKS TODAY! Make sure you get in a few minutes early today, and mobilize anything that has been feeling tight, or sketchy. Today… we SQUAT!!!

Strength Test 20 Minutes:

Back Squat 1RM
*You will have 20 Minutes ONLY to establish a new 1RM Back Squat. When the load starts to get heavy, make sure you have a spotter, or two.


Then, immediately following…

Take 80% of your 1RM Back Squat, and do ONE set of max rep FRONT SQUAT with it.


Then…


Max Rope Climbs in 3 Minutes
*Yeah… you can use your legs. :-)

SUNDAY WORKOUT

If you manage to get in a little early for class time, spend a few minutes hitting the lacrosse balls, foam rollers, and floss bands on anything that feel tight or sore. That being said… get in a few minutes early!

We're going to give a workout from the Fittest Games a try today.


For Time AND Weight:

5 Pull-ups
5  Front Squats (You decide the load)
10 Pull-ups
4 Front Squats
15 Pull-ups
3 Front Squats
20 Pull-ups
2 Front Squats
25 Pull-ups
1 Front Squat

**10 Minute Cut-off**

*The barbell for the Front Squats must be cleaned from the floor, you may NOT use a rack. You will decide how heavy you go for each round, and you may change weights between rounds. Keep in mind, there are going to be two scores for this workout: Your time to completion, and the Total weight moved. If you do not finish, you won't receive credit for any reps you don't get done, or any weight you don't get moved. Choose wisely… :-)


Post Workout Accessory Work, Not For Time:
75 Med Ball Sit-ups (20/14)

THURSDAY WORKOUT

Mobility 10 Minutes:

Floss Band Calves, Ankles, and Knees
If you have time, Floss anything that is feeling extra tight.


Then…


Open Workout 13.2-ish…

As Many Rounds As Possible in 10 Minutes:
5 Shoulder2Overhead
10 Front Squats (95/65)
15 Box Jumps (24/20)

*For the Shoulder2Overhead, you may do Press, Push Press, Push Jerk, or even Split Jerk, it will be your choice. You may Squat Clean for any rep of your Front Squats, as long as the Front Squat standards are met. For the Box Jumps, stepping up WILL be acceptable for this workout, but the same standards apply as would always apply to Box Jumps… you must stand up fully on top of the box, and both feet must return to the floor. You may NOT pogo off of the top of the box, but you may from the floor. If you really want an Open Workout experience, count rounds and reps for one of your fellow members, and have them count for you. :-)

MONDAY WORKOUT

We always try to program in some mobility for you during the warmup, but we would like to encourage you to come in a few minutes early and staying a few minutes after each workout to address specific areas you may be having trouble with. If you need help with ideas for how to address any problem areas you have, let us know and we'll be sure to give you some extra "homework" you can do either at the gym, or at home… preferably both.

Mobility 15 Minutes:

Floss Band - Quads/Hamstrings & Calves
Lacrosse Ball - Hips & Shoulders


Then…

5 Times Through, taking 2 Minutes per set of Squats (30 Minutes Total)

5 Overhead Squats @ 70%
10 Front Squats (use the same weight as OH Squat)
15 Back Squats (use the same weight as OH Squat)

*Increase the weight on your set of Overhead Squats by 5 - 10lbs each time through. If you're feeling super sore, start your percentage a little lower (60%), and make smaller increases on your weight. If these movements look familiar… you may have seen them recently.

SATURDAY WORKOUT

A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.

For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar

Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93

5 Power Snatches (135/93)
10 Clean & Jerks (135/93)

**15 Minute Cut-off**

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

THURSDAY WORKOUT

Straight Through and Unbroken today folks… :-)


As Many Rounds As Possible in 20 Minutes:

2 Dumbbell Hang Snatches, Alternating (70/50)
3 Chest2Bar Pull-ups
4 Front Squats (A-135/93; B-115/83; C-95/63)
5 Handstand Push-ups
6 Walking Lunges, Alternating

**THE CATCH**
-You must perform all of your sets UNBROKEN for them to count-
If you drop the Dumbbell on rep 1, you will do both reps over. If you drop off of the rig on your Chest2Bar Pull-ups before finishing 3 legit reps, you will have to redo all 3, although you may keep attempting as long as you are on the rig, and don't drop off. Your chest MUST touch for all Pull-ups, even for those of you using a band. Any pausing on the Front Squats, and you must restart your set over, so NO standing with the bar in the racked position; when you Clean the bar into position, you can set your feet, but once you begin rep 1, you must continue to rep 4. There are 3 options for the Front Squats, and 3 options only, so choose accordingly (we will help you). You may kip on the Pull-ups, as well as your Handstand Push-ups. The Walking Lunges will be performed the same as the other movements… NO pausing. If you're going to catch your breath, you must do it in between sets. Come in for a burner today guys!!!

THURSDAY WORKOUT

As Many Rounds -and Reps- As Possible in 20 Minutes:

100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")

*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!

WEDNESDAY WORKOUT

Let's establish another number before our Games training begins!

15 Minutes to find:
Front Squat 1RM (If you're newer, you'll be doing a 3RM)


Then...


For Time

21 - 15 - 9 Reps of:
Box Jumps (24"/20")
Sumo Deadlift High Pulls (95/65)

**6 Minute Cut-off**

*Really basic little couplet today for your conditioning. We will scale you as necessary. Go fast to get it done in the cut-off!!!

SATURDAY WORKOUT

Hang Snatch Pulls with a 2 second stall above the knee

1-1-1-1 @ 100% of 1RM Snatch (Whatever your heaviest Snatch is)

*You will not pull yourself under the bar for these Snatch Pulls. You will slide the bar to the top of the knee, and hold for a full 2 second count, then pull as hard as possible, keeping the bar as close as possible, to get maximum elevation on the barbell. Let it bend your arms, but do not pull yourself under the barbell for the catch, release and let it fall to the floor. Warm up carefully, and keep technique as good as possible. Do not "Go for it".

Then...

Front Squat

3-3-3-3 @ 85% across all four sets

*Do not exceed far above 85% for these Front Squats. It should feel "not super heavy", and you should be able to accomplish these sets relatively easily.

THURSDAY WORKOUT

GHD Skill Work
During the warm up, we will go over a few of the various movments that can be done on a Glute Ham Developer. This will not be extensive, as we only have the one GHD, but the goal will be to get you on the GHD, and for you to get a few reps in during the course of the warm up, so you can begin to familiarize yourself with it.

5 Rounds Done for MAX LOAD
1 Thruster
2 Push Presses
3 Front Squats

**A few rules about today's workout:
You must Clean the barbell from the floor.
You may Squat Clean Thruster your first rep.
You may redo a missed rep, as long as you haven't set the barbell down.
You must finish each round before dropping the barbell back to the floor.
You may only score a completed round, so be smart about picking your loads.
Your total score for the workout will be the loads completed, added together from all 5 rounds.
Each Round will be on a 4 Minute clock; what time is left within the 4 Minutes after completing all reps, will be considered your Rest. (The workout is 20mins total, with plenty of rest).


*Start your first Round with around 80% of your best Push Press.

THURSDAY GAMES GROUP S&C WORK:

Clean Variation Work:
Rep 1 - Tall Clean (No Hip Usage At All... Full Squat)
Rep 2 - 4" Dip (Catch High Squat)
Rep 3 - Mid-Thigh (Catch High Squat)
* Same As The Snatch On Sunday... 4-6 Sets To Hit A Max.. Must Push Press OR Push Jerk To Finish All Reps Also

Front Squat - 3x4 @ 90% of Your 1RM
OR

Add 5% onto the weight you used last week for 3x5
* Just like last week... This should be TOUGH for all sets

Week 1 Weakness Work... Same set up... Do 10 rounds on a 1 minute clock BUT ADD MORE VOLUME ON THAN WEEK ONE... Ex. If you did 30 total HSPUs on Wk 1 then aim for 31-35 total for this week...

Keep getting better!!

THURSDAY WORKOUT

HEAVY SKILL: 10 Minutes
Tall Clean
* Slowly build up to a HEAVY single, but NOT A MAX... Close Though
(This is the same concept as the tall snatch from a few days ago... All you get is an explosive shrug & calf raise, then PULL yourself UNDER the bar... This means FULL SQUAT catches!)

POWER: 15 Minutes
Full SQUAT Clean
1 Rep Max Test
* Progessively build up over the course of 15 Minutes after some technical work with a lighter weight... This version of the clean is taken from the ground & must be IMMEDIATELY full squatted on each attempt... NO POWER CATCHES WHATSOEVER!

STRENGTH: 10-15 Minutes
Front Squat
1 Rep Max (3 Additional Sets Only)
* Build off your FINAL CLEAN WEIGHT... Take three additional sets from a rack that start above your heaviest successful squat clean weight... Take 3-5 Minutes between attempts...

POST ALL WEIGHTS TO COMMENTS!!

MONDAY WORKOUT

SKILL/MOBILITY: 5-10 Minutes
Lots of external rotation queuing, overhead squat position with PVC & try the band hip stretch from yesterday again...

STRENGTH: 10 Minutes Each!
Overhead Squat (Bodyweight or more is pretty good)
10-10-10
Front Squat (1-1.5X Bodyweight or more is pretty good)
5-5-5
Back Squat (1.5-2.0X Bodyweight or more is pretty good)(High Bar OR Low Bar)
1-1-1

You have exactly 10 minutes after the warm up & skill practice to find your 10RM Overhead Squat
THEN...
Hopefully without stripping any weights off from your last set of OH Squat continue to build up until you find your 5RM Front Squat in 10 Minutes or less
THEN...
Again without stripping any weights off from your Front Squat take three more sets to find your best 1RM Back Squat in 10 Minutes or less

Be smart about your weight jumps, but be aggressive and get stronger!

POST ALL WEIGHTS TO COMMENTS ALONG WITH ANY PRs YOU REACH ALONG THE WAY!

WEDNESDAY

12 minutes of Handstand Walk practice.
Start by doing Handstands on the wall, and get progressively further away from the wall. You will start having to take a couple of “steps” with your hands to get to the wall. Eventually, you will get confident enough to try some free standing Handstand Walks, without the use of the wall. The goal for today is to get at least 1 – 2 mats (4’ – 8’) of Handstand Walking, without falling. This progression is courtesy of Carl Paoli’s awesome gymnastics seminar we attended… great guy. :-)

Then…

4 Rounds For Time:

20 Double Unders (*10 Double Under Attempts*)
16 Overhead Walking Lunges (45/25)
12 Good Mornings (45/25)
8 Front Squats (165/115)


*For the Double Unders, if you don’t have them consistently enough to do t> full 20 every round, you will do 10 ATTEMPS per round. This means, you will try to get a Double Under 10 times, and even if you miss, the “rep” will count. Stay legit, and only count actual attempts. The OH Walking Lunges, and the Good Mornings, will be done with a 45#/25# plate. For the Good Mornings, hold the plate behind the neck. The Front Squats must be Cleaned from the floor, no using the rack. A Squat Clean would count as your first Front Squat, if you choose to do it.

**CHALLENGE**
We have a few heavy sandbags in the corner, behind the cubes, by the front door. They are approximately 70# bags. Let’s see if we can get a few brave souls to try the above workout with the sandbags, in place of the plate. For the Lunges, it would be held on the shoulder, or across the shoulders behind the head. For the Good Mornings, it would be held across the shoulders behind the head.