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.

Friday, July 30, 2010

30 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Wednesday, July 28, 2010

28 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

Monday, July 26, 2010

26 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min total
Lever 1 min total

25 burpees

1) Do 5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 6
- Dbl KB box squats (explode up) 6
- Dbl KB snatch. 6

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

Friday, July 23, 2010

23 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

Wednesday, July 21, 2010

21 July Combined Core (Obejctives: Strength & Power)

Tiger Press 10
Planche (5 minutes)
Tiger Press 10
Lever (1 min )
Tiger Press 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushup (Elephant Walk) 5
Sideups 5 l/r

Monday, July 19, 2010

19 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15

*Or Pullups & Dips

Friday, July 16, 2010

16 July Combined Core (Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

Wednesday, July 14, 2010

14 July Combined Core (Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

Monday, July 12, 2010

12 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

Friday, July 9, 2010

9 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Wednesday, July 7, 2010

7 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Ball Planche

Russian Twists 50
Pullups 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

Monday, July 5, 2010

5 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Friday, July 2, 2010

2 July Combined Core Class (Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10
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