Monday 8/2/21

Warmup

Full Gyms

A. Power Clean: 6 x 3,1,3,1,3,1; rest 1-2 min

B. Front Squat: accumulate 15 total reps with your best clean weight. 

note-use a rack for these. If no rack, reduce the weight to something you can clean enough times to complete your reps.

C. 3 rounds:

5/5 Single DB/KB Front Squat

5/5 Twisting Press to Windmill

5/5 Side Plank Hip Drops

5/5 Lateral Squats

5/5 Goblet Switches

Minimal is Maximal Gyms

A. DB/KB Power Clean: 6 x 3-5; rest 1-2 min

B. DB/KB Front Squat: 5 x 6 reps @10X0; rest 1 min

C. 3 rounds:

5/5 Single DB/KB Front Squat

5/5 Twisting Press to Windmill

5/5 Side Plank Hip Drops

5/5 Lateral Squats

5/5 Goblet Switches

Friday 7/30/21

Warmup +

once thru, completing a 15 sec Bar Hang b/t each exercise:

90 sec Pogo Hops

10 Box Jumps

35/leg Single Leg Hops

5/leg Single Leg Box Jumps

10 Split Stance Depth Drops

Full & Minimal Gyms

A1. Single Arm Push Press: work up to a comfortable max each arm, taking 6-8 sets to get there.

A2. Single Arm Bar Hang: complete a set of 5-12 sec/arm after each set of A1. Support with feet if needed.

B. 50-40-30-20-10 rep rounds for time:

Heavy Rope Singles

Russian Twists

C1. Kneeling Arch: 3 x 5

C2. Pike Shoulder Ext: 3 x 30 sec

C3. Shoulder Extension Lifts: 3 x 5 @3 sec holds

C4. Wtd Prone Dislocates: 3 x 3 @6060

C5. Bridge: 3 x 10 sec

Thursday 7/29/21

Warmup

+

Couch w/foot flexed 

Full & Minimal Gyms

A. 3 rounds:

20/leg Patrick Step-Downs  

5/5 ATG Split Squats for range

B. 5 rounds:

3/leg Rear Ft Elevated Split Squats – heavy, build up, but end heavier than last week*.

3 Weighted Chin-ups -OR- 6/arm DB Rows

rest 1 min

*note-if you don’t have enough load to make 3 reps challenging, then select a higher rep range to match what weight you have, up to a max of 10 reps/leg.

C. 4 rounds:

3/leg Pistol Squats

5/leg Single Leg RDLs – build up in weight

5-10 EROM Pushups -OR- Dips

rest 1 min

Tue am Flexibility Class 7/27/21

Well, for the first time in quite a while, I forgot to hit record at the start of the class, and didn’t catch it until the class was over. Luckily, the class was a progression from the lower body class from 2 weeks ago. You can find the video for last week’s here and just follow it if you like.

Or, if you’d rather, this is what we did. I linked videos for a few things or added some notes.

My apologies!

A. Joint Circles – lower body specific mostly (usual class warmup prep)

B. Preparatory stretches, 2 rounds:

30 sec/side Floor Quad Stretch

5 Wide Stance Jefferson Curls (same as normal version, just in a wider stance)

30 sec/side Dorsiflexed Couch Stretch (ball of foot on wall to stretch calf also)

30 sec/side Elevated Pigeon Stretch

5 Frog Pushups + 15 sec upright hold

C. 3 sets:

C1. Weighted Butterfly x 10 + 15” hold

C2. Pancake Good Morning x 5

C3. ATG Split Squat x 5 @5 sec holds

C4. Side Split Scale x 20 sec/side

D. Once thru:

Side Split ISO Hold x 30 sec

PigeonStretch x 90 sec/side

Side Split ISO Hold x 30 sec

Front Split x 60 sec/side

Tuesday 7/27/21 – alternate

DO THIS ONE IF NOT COMING TO WED NIGHT WORKOUT AT WASHINGTON HIGH TRACK.

Warmup

Full Gyms & Minimal Gyms

A. Elevated Split Catch Hang Power Clean: 5 x 4/side; rest 2 min

B. Alt. EMOM for 12 min:

min 1 – 3/3 Jump Lunges for max height

min 2 – 20/20 Single Leg Jump Rope Singles

C. AMRAP in 15 min:

5-15 Pushups (pick a # you can complete unbroken)

Run 200m – open up to a 85% effort sprint in the middle for about 5 seconds

15/15 Russian Twists 

Run 200m – do a ~40m Backwards Run in the middle if safe to do so on your route

5/5 Lateral Box Jumps

Monday 7/26/21

Warmup

Full Gyms

A1. KB/DB Jump Squats: 3 x 8; rest 40 sec

A2. Box Jumps for max power: 3 x 5; rest 40-60 sec

B. One Hand Deadlift: 3 x 5/side; rest 1-2 min b/t sides & after

note-after 3-4 warmup sets, do your 3 work sets at a challenging weight.

C. 3 rounds:

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – left arm

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – right arm

75 Heavy Rope Singles

5/5 KB/DB Inside Circular Cleans

10/10 KB/DB Outside Swings

75 Heavy Rope Singles

Minimal is Maximal Gyms

A1. KB/DB Jump Squats: 3 x 8; rest 40 sec

A2. Box Jumps for max power: 3 x 5; rest 40-60 sec

B. One Hand KB/DB Deadlift: 3 x amrap(-2)/side; rest 1-2 min b/t sides & after

note-use the heaviest implement you have, lighter weights will mean more reps. Rest longer b/t sets in this case.

C. 3 rounds:

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – left arm

5 KB/DB Half Kneeling Cleans + 5 Half Kneeling Presses – right arm

75 Heavy Rope Singles

5/5 KB/DB Inside Circular Cleans

10/10 KB/DB Outside Swings

75 Heavy Rope Singles

Friday 7/23/21

Warmup

Full & Minimal Gyms

A. 3 rounds Plyo work:

60 sec +/- Pogo Hops

5 Depth Drops – increase height

+

3 rounds: 

20/leg Single Leg Hops

3/leg Single Leg Box Jumps

B. Suitcase Deadlift: build up to a medium heavy 3 each side

C. 20 min AMRAP at easy/moderate pace*:

3/3 Suitcase Deadlifts @weight from “B”

12/12 Single Arm Glute Bridge Floor Presses

max hold L-Hang or Tuck Hang

400m Run @recovery pace

*if planning on doing the Saturday workout.

D. Weighted Single Leg ISO Stand: 1 x 60-90 sec hold

Thursday 7/22/21

Warmup

+

Prep: 

Couch + 90/90 series

Poliquin Step-Downs + ATG Split Squats

Full & Minimal Gyms

A1. Rear Ft Elevated Split Squat: 4 x 4/leg; rest 40-60 sec

note-build up in weight – go up at least 10 lbs once again from last week.

A2. Split Stance KB Swing: 4 x 10/leg heavy; rest 60 sec

B. Skater Squat: 5 x 5,4,3,2,1/side; rest 45 sec

note-regress to a version you can hit the rep range on.

C. 3 rounds:

5 Incline Jefferson Curls

30 sec/side Overhead Couch Stretch

30 sec/side Elevated Pigeon

5 Frog Pushups + 10 sec upright

5 Pancake Good Mornings

30 sec Side Split ISO

Tuesday 7/20/21 – flexibility class

Upper body focus

A. DROM (UB specific)

B. Prep, 1 round:

2 x 30 sec Passive Hang variation

CRAC Prone T

60 sec Anchored Lat or Pullovers

5 Dislocates

30 sec Back Plank; 15 sec/side One Leg table

2 x 5 Jefferson Curls

3 sets:

C1. One Arm Hang x 15-20”ea

C2. Kneeling Arch x 5

C3. Pike Shoulder Ext x 30 sec

C4. Wtd Prone Dislocates x 3 @6060

D1. Bridge: 2 x 15 sec

D2. German Hang: 2 x 15-30 sec

E. DB IR, side lying: 2 x 10-15/arm

Tuesday 7/20/21 – alternate

DO THIS ONE IF NOT COMING TO WED NIGHT WORKOUT AT WASHINGTON HIGH TRACK.

Warmup

Full Gyms

A. Power Snatch: 5 x 1; rest 1-2 min

note-work up to heavy

B. Power Clean: 3 x 3 TnG reps; rest 3 min

note-work to the heaviest you can do for 3 touch ’n go reps w/good form.

C. 6 rounds:

12 KB Swings – heavy

12 Goblet Squats – same wt.

rest 90 sec

D. DB/KB Cross-Body Clean to Side Press: accumulate 15 each side

Minimal is Maximal Gyms

A. DB/KB Power Snatch: 5 x 1/arm; rest 1-2 min

note-use a heavy weight if you have it!

B. DB/KB/Sandbag Power Clean: 3 x 3 TnG reps or 3/arm; rest 3 min

note-work to the heaviest you can do for 3 touch ’n go reps w/good form.

C. 6 rounds:

12 KB Swings – heavy

12 Goblet Squats – same wt.

rest 90 sec

D. DB/KB Cross-Body Clean to Side Press: accumulate 15 each side