Earned, Not Given
Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne MapA. Back Squat @ 20×1, 2 reps @90%, 2 reps @90%, 1 rep@95%, 1 rep @95%+ -if it feels good go for it
B. Push Press. Push Jerk 1.1 – work to a tough set
-newbies get some volume in here -lots of sets
C. In team of 2 complete the following:
30-25-15-10-5 for time:
Rowing Cals
Pushups
*One person work @ a time/split work however
With the new year reigning in, as a gym owner/coach, I can’t help but think about the “new years” resolution craze. Every year, we always hear people talk about “In the new year I am going to start my exercise journey, start eating cleaner, and living a healthier life.” I am sure we have all seen the jam packed gym’s on January 1, then a month later, it’s empty.
If you are someone that has this as your goal, here are a few tips to help you along the way:
Sara and I both hope we can help you along the way. The important thing to take away, is that real results do take a long time and hard work. In my opinion, “new years resolutions” are just a silly term that people in the fitness industry probably use to make money off of. The reality is the “date” has just changed and real time continues to click away. Start working towards your goals today and be happier tomorrow, and for the rest of your life.
Wednesday Strict Press + Posterior Chain + Aerobic Tester
A1. Glute Bridge L arm db bench press @20×2, 6-10 reps x 4 sets-1min
A1. Glute Bridge R arm db bench press @20×2, 6-10 reps x 4 sets-1min
B1. Ring Hamstring Curls @2020, 6-10 reps x 4 sets-1min
B2.Single Leg Romanian Deadlift @3010, 5-7 reps/leg x 4 sets-30sec b/w legs
C. For time:
200 single unders
50 kbs 35lbs/53lbs
150 single unders
25 wall balls 15lbs/20lbs
100 single unders
15 burpees on to box 20/24″
tester
A. Front Squat @20×1, 3-2-2-1-1-2min -last set heavy
B. Double KB Hang Clean and Push Jerks, sets of 5-7 reps x 5 sets-1min
-can be done with dumbbells too
C. 5,4,3,2,1 for time:
Rope Climb to 15ft – use legs
Wall Walks – forehead to wall
or
10-8-6-4-2 for time:
Strict Press 65lbs/95lbs
200ft farmers carry 35lbs/53lbs arm after every set of strict press
Hey guys. Starting Dec 21—Jan.2. We are offering a “Holiday Class Pass”. This includes 12 sessions in total. The cost is 50 bucks. We know there is a lot of kids off school and home from university over the holidays(it’s for anyone tho), so this would be the perfect fit if your looking at coming to the gym and can’t make a month commitment. Spread the word, and let us know if you have any questions.
Hey guys just wanted to let everyone know about the weeks plan. You guys will have some opportunities to go heavy in the deadlift, cgbp, front squat and back squat. Were still looking to improve rowing technique/ability. Got some fun partner workouts planned for you guys, it should be a good week!
Ps, I sent everyone a email about an opportunity to do an assessment. Let me know if you guys have any questions on that topic! See you guys this week!
Week 4 -Dec. 14–>19/2015
Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @65%, 8 reps @70%, 6 @80%, 4 @85%, 2 @90%, 1 @95%, 1@95+% -if it feels good, go for it-rest 2min b/w tough sets
B. CGBP @20×1, 5-4-3-2-1- 1:30min – work to a tough single @ end
C. In teams of 2 complete the following in written order for time:
80 cal rowing
70 step-ups 20″
50 air squats
30 burpees
*no rules to minimum work completed/1 person works @ a time
Saturday Group/TeamEMOM x 10minutes
1st- 3 back squats/ introduce squatting for newbies
2nd- 15-30sec front bridge or 3-6 ring rollouts
+
EMOM x 10minutes
1st- 3 front squats/ introduce squatting/goblet etc
2nd- 15 sec L side bridge – weighted + 15sec R side bridge weighted
+
3 rounds for time/In groups of 2/any order
10 pushups each-in order to count other partner has to hang from pullup bar/ring row holds
10 strict pullups/banded/ring rows each-in order to count other partner has to front bridge
10 cal rowing/airdyne each- in order to count partner must hold medball above head
10 step-ups each/ in order to count partner must hold two kbs/ 1 in each hand
Friday 5/5min x4
5min @85-90%
30 single unders/ 15 double unders
7 db thrusters 25/35lbs arm
-5min rest
5min @85-90%
1 rope climb to 15ft/6 ring rows
5 pushups
7 airsquats
-5min rest
5min @85-90%
1 wall walk
5 russian kbs 35lbs/53lbs
7 goblet squats
-5min rest
5min @85-90%
10 cal rowing
10 lateral burpees over rower
Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 3 reps @85% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 3 for 5 sets or more
B1. Push Jerk, 3 reps x 6 sets-1min
B2. Legless Rope Climb to 15ft-use arms on the way down, 1 rep x 6 sets-1min
– L-sit strict pullups 2-3 reps x 6 sets
-Strict pronated pullups/weighted 2-3 reps x 6 sets
– Chinover Barhold AMSAP x 6 sets
-Weighted Ring Rows/Ring Rows 6-10 reps x 6 sets
C. AMRAP in 10minutes – teams of 2
10 shuttle runs for first partner/while other partner gets as man Turkish get ups 15/25 alternating arms each time.Switch places
Score is total Turkish get ups as a team
Wednesday Strict Press + Posterior Chain + Aerobic TesterA1. Seated DB Press @20×0, 6-10 reps x 4 sets-1min
A2. Weighted Front Bridge 30sec x 4 sets-1min
B. Romanian Deadlfit @40×1, 6-8 reps x 5 sets-1:30min
C. For time:
30 cal Airdyne
25 burpees onto box 20/24″
20 wall balls 15/20
15 db push press 25lbs/35lbs
10 shuttle runs