ANNOUNCEMENTS

Welcome!

Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Bodyweight Strength.

Our training focus for the next few months will primarily be on bodyweight strength and gymnastics inspired exercises. We will still utilize some tools such as kettlebells and sandbags - but the primary emphasis will be on building fullbody, body-weight strength.

The training will emphasize full body strength & mobility, injury prevention and mind/body endurance.

Bodyweight progressions that we will be following:

Level

Press

Pulls

Legs

Basic

1

Regular Pushup

Jumping Pullup

Bodyweight Squat

2

Diamond Pushup

Assisted pullup (3-5 sec negatives)

Deep Bodyweight squat (Butt to deck)

3

Ring wide pushup

Strict deadhang pullup

Assisted single leg squat

4

Ring Pushup

1.175x bodyweight

Full single leg squat (knee to ground)

Intermediate

5

Ring turned out (RTO) pushup

1.35x bodyweight

Partial Airborne (Hold foot) squat

6

RTO Archer Pushup

1.5x bodyweight

Full airborne squat (knee to ground)

7

RTO 40 deg. Pseudo Planche Pushup (PPPU)

Assisted 1-arm archer/offset chin 3-5 sec negative

Assisted Partial Pistol

8

RTO 60 deg. PPPU

1-arm archer/offset chin 3-5 sec negative

Partial Pistol

9

RTO maltese PU

1-arm chin 3-5 sec negative

Full pistol (butt to deck)

Adv.

10

Wall PPPU

1-arm chin up

Weighted Pistol


P2P Protocol (Power to the People)

This is an adaptation of Pavel Tsatsouline's strength protocol covering at least 12 no more then about 20 workouts.

This is an effective strength training protocol that is typically based on 2 sets of heavy weights at low reps. At the beginning of a training cycle you typically begin at about 60% of your max and slowly progress upward typically hitting your max towards the end of the cycle and exceeding it at the end. We'll be experimenting with this adaptation geared towards bodyweight movements.

Monday, May 31, 2010

31 May Advanced Core (Objective: Anaerobic Endurance)

Planche

Bicycles 50 l/r

3x
Clapping Pushups 10
Planche Walkouts 10
1 min rest

3X
Pistols 3X l/r
Airsquats 10
1 min rest

3X
Sumo high pulls 5
5 sec neg. Pullups 5
1 min rest

Russian Twists 50 l/r

31 May Core Conditioning (Objective: Anaerobic Endurance)

Planche
3x
Circle Pushups 5 l/r
Planche Walkouts 5 l/r
1 min rest

3X
Airbornes 3X l/r
Airsquats 10
1 min rest

3X
Pullups 5
Pull-ups 5 sec neg. 5
1 min rest

3X
Slow Flutter kicks 10
Reach throughs 5

Friday, May 28, 2010

28 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Each set is once though on the r then once through on the l)
Double KB Turkish Get up 1
Double Windmill 2
Side Press 3
Double Mil Press 4
Down from T Get-up
Rest 1 min

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

28 May Core Conditioning (Objective: Anaerobic Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions

Wednesday, May 26, 2010

26 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Saxon Stretch 5 L/R
Pump Stretch 5

(15 Min)
Anaerobic Pullups: 7-10 pulls/10 thrusters and rest the remainder of 1 min.

Tabata (4 minutes of 20sec mov.:10sec rest)
Leg Throws

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

26 May Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

3X
Burpees 25
Tiger Pushups 5

5X
Type Writers 20 sec
Weighted Hanging Crunches 30 sec

Tabata 1: Russian Twists w/ weight
Tabata 2: Flutter Kicks
Tabata 3: Back Extensions

Monday, May 24, 2010

24 May Advanced Core (Objective: Anaerobic Endurance)

Planche 3 min
Lever 1 min

3X
Goblet Squats 25
Jumping Lunges 5 l/r
Rest 1 min

3X
Switch Grip Pullups 10
Renegade Rows 10 l/r
Rest 1 min

3X
Pushups 30
Handstand Pushups 3-5

24 May Core Conditioning (Objective: Anaerobic Endurance)

3 X 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Tiger Push 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

Friday, May 21, 2010

21 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche
Lever

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3X
Handstand Pushups 3-5
Sots Press (med) 10 l/r
Rest 1 min

5X
Pullups 10
Dbl KB High Pulls 10
2 min rest

21 May Advanced Core (Objective: Anaerobic Endurance)

Spartan Run
Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

Wednesday, May 19, 2010

19 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Woodchoppers 10 L/R
Pump Stretch 5

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 - KB Bent over rows
2 – KB Thrusters 35# / 55#
3 - Burpees

3X
KB Bridge Press 10 L/R
Planche Piston & Twist 3

Friday, May 14, 2010

14 May Advanced Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
KB Suitcase Squat (xplode up) 5 l/r

5X
KB Side Press 5 l/r
Dbl KB Snatch (hvy) 5
1 min rest

5X
KB Manmakers (hvy) 3 - 5
(C&P, Thrust Kick, Pushup)
1 min rest

5X
Chest Pulls 10
KB alligator crawl 5 l/r
1 min rest

14 May Core Conditioning (Objective: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Pullups 3- 5
Jumping lunges 5

5x
Straight Leg raises 5
Russian Twists w/ weight 10 l/r

Wednesday, May 12, 2010

12 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (5 l/r)
Rest 1 min

5X
KB Pistol 3-5 l/r
Double KB hvy swing 5 - 8
Rest 1 min

5X
Double KB Windmill 3-5 l/r
Windshield Wiper 3-5
Rest 1 min

Leg throws 3 X 45 sec

12 May Core Conditioning (Objective: Strength & Power)

Planche


Jumping Squats 20

5X
Pullups w/5 sec neg 3-5
Circle Pushups 3-5 L/R

5X
Lunges w/ plate over head 5 l/r
Lateral dips from bench 5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, May 10, 2010

10 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

3X
KB Push Press 8-10 (rest 1 min)
KB Suitcase Squat 8-10 (rest 1 min)
KB Swing hvy 8-10 (rest 1 min)

5X
Switch Grip Pulls 5
Double KB High Pull 8-10
Rest 1 min

5X
One Handed/Knife Handed Pushups 5 l/r
Weighted Dips 5
Windshield wipers 5
Rest 1 min

10 May Core Conditioning (Objective: Strength & Power)

Planche 3 min

5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

Friday, May 7, 2010

7 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

2X / 1 min rest between ex.
Double KB Floor Press 6
Single Renegade Row 6 l/r

2x / 1 min rest between ex.
Dbl KB Front Squat 6
Double Snatch 6

2X
Turkish Get up - hvy 5 l/r

7 May Core Conditioning (Objective: Strength & Power)

Planche

5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r

5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3

Wednesday, May 5, 2010

5 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5

5X
Dble KB front squat 5
Double KB hvy swing 5

2X
Double KB Windmill 5 l/r
Dragon Flags 3-5

5 May Core Conditioning (Objective: Strength & Power)

Planche

10 min Xfit:
3 Circle pushes / 5 T-Situps / 7 Goblet Squats - for 10 minutes

Superset – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

Monday, May 3, 2010

3 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

1) Do each exercise 3x w/ 1 min rest – then move to next
- Dbl KB Clean & Speed Press 8-10
- Dbl KB box squats (explode up) 8-10
- Dbl KB swing (explode) hvy 8-10

2) Do all sets of each exercise before moving on.
- Weighted Pullup 3sets X 6 reps (2 min rest)
- Dbl KB one leg deadlift 2 sets X 6 reps l/r (1 min rest)
- Sngle KB windmill 2 sets x 6 reps l/r (1 min rest)

3 May Core Conditioning (Objective: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Horizontal Pulls/Pull-ups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute
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