2015-04-20

MONDAY WORKOUT

Finally, some HSPUs using the new gym set up! :)

GYMNASTICS ENDURANCE:
Every 3 minutes for 3 total sets perform a MAX EFFORT set of STRICT HSPUs...
(Use a set up that allows you to get AT LEAST 6 reps even under fatigue so your early sets should be high than this number)

Aiming for 25 or more for Women and 40 more more for Guys...

WORKOUT:
Perform as many KB Swings (35#/53#) as possible in 8 minutes...

If you choose to upscale this to (53#/70#) it will be a 6 minute workout...

However...

At the top of every minute, including the start of the workout, you must perform a 140 foot shuttle sprint (10' & Back, 20' & Back then 40' & Back)

POST YOUR TOTAL REPS FOR HSPUS AND KB SWINGS TO COMMENTS

2015-04-19

SUNDAY WORKOUT

A few more tests so we have some solid "off-season" numbers to keep improving...

TEST:
Clean 1RM (Any style)
* Same approach as Snatch, but try to work up a little more aggressively...

Try to be done in just 6-8 total sets...

20 minutes!

WORKOUT:
Front Squats (153#/225#)(Use 80-85% of your best Clean... Must clean into position)
Weighted STRICT Pull/Chin Ups (30-35#/50-55#)
12-9-6 of each
(10 minutes)

Make this one heavy, but make sure you can keep moving steadily through the reps for this one...

Scale weights or go to just Bodyweight on pull ups, if needed...

Use a lighter weight and do 15-12-9 for reps if you are still relatively new and perform negatives or holds as a sub for regular pull ups...

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS

2015-04-18

SATURDAY WORKOUT

Team day!!

Everyone come in for the FREE 10am class!

WORKOUT:
In groups of 2-3 perform the following for max rounds and reps in 30 minutes:
400 Single Unders
200 Seconds of Handstand Holding (You can kick up OR walk up the wall)
100 Seconds of RKC Plank Holds (Keep a neutral spine on this one!!)
50 KB/DB Bent Over Rows (20-25's/25-35's)

The RKC Plank is harder than a regular plank so we will limit these to just 10-20 seconds per partner before switching/resting...

We will go over how to do them before we start...

POST YOUR TOTAL ROUNDS AND EXTRA REPS/SECONDS TO COMMENTS

2015-04-17

FRIDAY WORKOUT

LIFT TEST!

POWER:
1RM Snatch - Any Style (Squat, Power, Hang, etc)
* Work up slowly and get a ton of practice in, but hit a max for the day... Hopefully a PR!

Try to get 8-10 quality sets in before you hit a 1RM...

Start around 60% and work up by 5-10% early on and just 2.5-5% during the final few sets...

20 minutes...

WORKOUT:
1 minute Row (Max Meters)
REST 1 MINUTE
1 minute Toes 2 Bar (Max Reps)
REST 1 MINUTE
1 minute Med Ball Slams (25-30#/35-40#)(Max Reps)
REST 1 MINUTE
1 minute Row (Max Meters)

We will go 6 athletes at a time on this one (3 men/3 women) staggered 2 minutes apart...

Go ALL OUT for each one of these minutes!

POST YOUR BEST WEIGHT AND ALL YOUR WORKOUT SCORES TO COMMENTS

2015-04-16

THURSDAY WORKOUT

Fun with an alternative strength movement...

SINGLE LEG STRENGTH:
10 Weighted Pistols OR Weighted Box Step Ups (12-20" depending on leg length)
* Only do weighted pistols if you have good knee control... No excessive falling inward...

Perform all 5 reps on your left leg, then all 5 on your right leg...

Load up anyway you like... DBs, KBs, Barbell, etc

20 minutes to work up to something challenging with good knee & hip position for 2-3 sets...

DON'T go to technical failure on this one... Be perfect with heavier weights...

WORKOUT:
30 Push Ups (Use an elevated kids bar as a scale, if needed... No knees)
:30 L-Sit (Hands on boxes)
25 Push Ups
:25 L-Sit
20 Push Ups
:20 L-Sit
15 Push Ups
:15 L-Sit
10 Push Ups
:10 L-Sit
(10 minute cutoff)

Remember to load/lead with your shoulders on the Push Ups like we have been practicing...

Get as many reps and extra seconds of holding as possible!! :)

Scale to 20/15/10/5 if you absolutely need to...

POST YOUR WEIGHT AND TOTAL TIME OR REPS COMPLETED TO COMMENTS

2015-04-15

WEDNESDAY WORKOUT

Lift & condition day!

POWER/SKILL:
1 Clean Pull (Pause for 3 seconds at the transition... PERFECT upright position!)
1 Power Clean
1 SQUAT Clean
* 6-8 Sets for Max Load on this one as long as you're hitting good positions...

15-20 minutes for this section... Start around 60-70% of your best Clean 1RM...

WORKOUT:
KB Loaded Dumpster Run (Holding a 35#/53# KB any way you like)
20 Hang Power Cleans (93#/135#)(60% 1RM Clean)
30 Burpee CTB Pull Ups (You DO NOT have to fully extend your arms)
20 Hang Power Cleans (93#/135#)
KB Loaded Dumpster Run (Holding a 35#/53# KB)
(12 minute cutoff)

We will do whatever we can to do ONE BIG heat on this one since we now have the space to do it!

Use a pull up bar that is at least 6" above your reach for the Burpee pull ups...

You can kip to get CTB or set up a lower portable bar and do jumping instead, if needed...

POST YOUR BEST LOAD AND TOTAL TIME FOR THE WORKOUT TO COMMENTS

2015-04-13

MONDAY WORKOUT

Gymnastics strength plus a "Bro" workout...

GYMNASTICS STRENGTH: 15-20 minutes
25 reps of STRICT Ring Dips
* Break these up however you like, but you must make it difficult enough so that you CAN NOT complete more than 5 reps per set before you need to rest 1-2 minutes...

5x5 reps, 8x3 reps (close enough :)), 10x2-3 reps, etc

Make these as difficult as you can, but with 90% perfect form!

WORKOUT:
"BRO Fran"
Front Squats
STRICT Presses
STRICT Pull Ups
21-15-9
(10 minutes)

Every person will have their own loading for this one...

The goal is to use 70-75% of your STRICT PRESS 1RM OR 50-55% of your Push Press 1RM if you do not have a STRICT Press 1RM...

You still are required to STRICT Press during the workout even if you use your Push Press 1RM to figure out numbers...

Scale to Pull Up Holds (1-2 seconds per reps) OR Negatives...