WEDNESDAY WORKOUT

Strength Test Day! Come prepared to work for those new 1 Rep Maxes. Bring your wrist wraps, if you need them (or tape, for you rebels).

Press 1RM Test 15 Minutes

Warm-up Sets:
5 reps @ 50%

3 reps @ 65%

2 reps @ 75%

1 rep @ 90%

Work Sets:

*1 rep @ 100+%

*1 rep @ 100+%

*1 rep @ 100+%

*Move the weight up in small increments until you have found your new 1RM. It should only take you around 3 sets-ish after your warm-up to figure out your new 1RM Press.

Then...

Deadlift 1RM Test 20 Minutes

Warm-up Sets:

5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 reps @ 95%

Work Sets: 

*1 rep @ 100+%

*1 rep @ 100+%

*1 rep @ 100+%

*Move the weight up in small increments until you have found your new 1RM.

SUNDAY WORKOUT

Strength 10 - 12 Minutes:
Strict Press - 1 rep every 90 seconds, starting @ 70%. Work up to around 90%, moving up 5% at a time. Focus on positioning, and technique; your 1RM Retest is just around the corner, so don't get sloppy now!!!


Then...


Power:
Every Minute On the Minute for 8 Minutes
Power Snatch (every rep must be taken from the floor)
3  Reps @ 75%


Then...


A Quick Sprint For Time:
21 - 15 - 9 Reps of
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (70/53 kettlebells)

**6 Minute Cut-off**

*The Catch - You must do your movements UNBROKEN. If you stop during your current set, you must start your rep count for THAT MOVEMENT ONLY back at ZERO for that round. For example: If you drop the Med Ball on your round of 15 Wall Ball Shots, you must start back at 0 Wall Balls in the round of 15. You can probably guess by reading it, but if you stop during a set, you will create additional work for yourself; be smart about resting ONLY between movements.

SUNDAY WORKOUT

Sunday Funday, come get your Press on!

Strength 10 Minutes:

Strict Press 

Warm-up Sets:

5 reps @ 50%

4 reps @ 65%

3 reps @ 75 - 80%

Work Set:

3 reps @ slightly heavier load than last Sunday

Power:

Every Minute On the Minute for 8 Minutes:

3 Power Snatch @ 70% - Drop every rep, and reset for each, instead of going unbroken.

Then...

Three Movement Chipperrrrr:

60 Calorie Row

45 Wall Ball Shots (20/14)

30 Toes2Bar

**8 Minute Cut-off**

**OPTIONS**

30#/20# Med Ball will only do 30 Wall Ball Shots

If needed, scale reps to 50/35/20, or even 45/30/15 so you can finish in less than 8 Minutes.

WEDNESDAY WORKOUT

Strength:
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.

Warm-up Sets:
5 reps @ 50%

3 reps @ 65%

2 reps @ 75%

Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set

Then...

Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.

Work Sets: Should only take 12 minutes for work sets (3mins per set)

10 reps @ 55% (unbroken, if possible)

8 reps @ 65% (unbroken if possible)

6 reps @ 73%

4 reps @ 83%

Then...

Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**

SUNDAY WORKOUT

Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)

Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)


Then...


10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups 

*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.

MONDAY WORKOUT

Power 10 - 15 Minutes:

Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)

*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.


Then...


3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes

*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.

**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.

SUNDAY WORKOUT

Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.


Power - 20 Minutes:
2 Positions on the Snatch today.

Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.


Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)

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.

MONDAY WORKOUT

A little slower day today guys. Come in, lift heavy, get sweaty.

15 Minutes:
Strict Press  3 - 3 - 3 - 3 - 3
In between your sets, you may attempt a 1RM Weighted Pull-up. You will have to move quickly, you will ONLY get the 15 Minutes for all of it. Start your Press sets at 70 - 75% of your 1RM, you can move up by 5 - 10lbs only if your last set was successful.


Then…


20 Minutes:
Deadlift  5 - 5 - 5 - 5 - 5

*Take approximately 3 - 4 minutes of rest between your Deadlift sets. Start your Deadlift sets at 70 - 75% of your 1RM, you can move up the load only if your last set was successful.

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. :-)

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. :-)

SUNDAY WORKOUT

Strength Test
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press

You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.


Then...


Tabata Mash-up

8 Rounds Each, Alternating between:

Sumo Deadlift High Pull (75/55)
Air Squats

*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)

WEDNESDAY WORKOUT

15 Minutes Only:
Press 1RM


Then use the remaining time for:
Back Squat 1RM

**Warm-up Progression**
3 - 5 Reps @ 60%
2 - 3 Reps @ 75%
1 - 2 Reps @ 90%
The next 2 - 3 Reps should be single reps shooting for your new PR. Come in and set some new records!!!

WEDNESDAY WORKOUT

15 Minutes:
Strict Press
5 - 5 - 5 @ 85%

10 Minutes:
Deadlift
1 set of 5 Reps @ 80%

*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.

Then...

3 Rounds For Time & Reps:

350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups

**8 Minute Cut-off**

*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.

WEDNESDAY WORKOUT

Press
5 - 5 - 5 @ 80%

Then...

Snatch Pull
3 - 3 - 3 @ 95%

*Keeping it simple today guys, straight lifting.

WEDNESDAY WORKOUT

Strict Press
5 - 5 - 5 @ 70%
*Stay at 70% for all three sets. These shouldn't feel like a max out day... because you're not maxing out. :-)

Then

Deadlift
5 Reps @ 80%
*Just one set for the Deadlifts, so warm up to 80%, and then knock out your one set. The reps on your working set of 5 will all be controlled to the floor, where you will quickly reset for each rep. NO touch and go, or bounce will be allowed for your work set.

THURSDAY WORKOUT

Today we're going to continue to establish some baseline strength numbers. Yesterday, a ton of you came in, let's continue that trend today. Don't forget to LOG YOUR NUMBERS. :-)

Establish a 1RM Overhead Press

Then...

You will get only one set to establish a Max Rep Set of Pull-ups

*If you come off of the bar, your set is done. If you pause for more than a second, your set is done. Keep moving guys, and see how many Pull-ups you can knock out today.

MONDAY WORKOUT

Strict Press
6-6-6-6 @ 75-80% of 1RM

Then...

Twice, Both For Time:
Row 250m

*Can anyone break 40 seconds on the Row?

TUESDAY

Open Gym 4pm-7pm
Free Trial Class 6pm

Tuesday Challenge:

"Steroid Jackie"
500m Row
25 Shoulder To Overhead Anyhow (Bodyweight/.75xBodyweight)
15 Weighted OR Strict Chin/Pull Ups (25/10)

**10 minute cutoff**
*Try to get as close to the Rx'd weights as possible, it should be pretty heavy. You must Clean the weight into position on the Shoulder To Overhead, no racks may be used.

THURSDAY WORKOUT

All of you got a sample of what may have been coming for this week's Open Workout, on Monday. We'll do a little testing with today's workout, without doing the entire 7 minutes of 13.4 all the way through.

3 Rounds For Reps:
30 Seconds of Clean & Jerk (135/95)
30 Seconds of Rest
30 Seconds of Toes2Bar
30 Seconds of Rest

*The Clean & Jerk must be taken from the floor every rep, but you may catch the Clean however you like (Power or Squat or... uh... Split), and you may Press, Push Press, or Push Jerk it overhead. Although, the Push Jerk will be your most efficient means of getting it from shoulder to overhead, you may select whichever option you wish. We will go over more standards before beginning the workout.