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, November 29, 2010

29 Nov Advanced Core (Obj: Strength Endurance)

5X
Loaded HUG (w/ light weights) 5X l/r
(HUG: Side lunge, Prisoner Lunge, Pigeon 3X)

KB GRP’s: (10X)
• Groiner To Squat Thrust 10
• Renegade Row 10 l/r
• Bottoms-Up Pushup 10

29 Nov Core Conditioning (Obj: Strength Endurance)

3X: First set 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Russian twists w/ 35#/ 25# 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, November 26, 2010

26 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
Walking Tactical Lunges 20 l/r
Bottoms Up Pushups 20
(pushups off of one kb balanced on handle)
Muscleups 5

KB Snatch 100

26 Nov Conditioning Core (Obj: Strength 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, November 24, 2010

24 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 30
Alligator Crawl 10
Lawnmowers 5 l/r

5X
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

24 Nov Conditioning Core (Obj: Strength Endurance)

Planche

Burpees 4 min Tabata

10X
Horizontal Pulls 5-10
Farmers Carry 3x

Russian Twists (light weight) 4 min Tabata

Monday, November 22, 2010

22 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 10 l/r
Bear Crawl (Stairs face down & backup) 1
Circular Cleans 10 l/r
Spetznaz Traverse (Or max pull-ups) 1

22 Nov Conditioning Core (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (Floor) 5

As fast as possible

Friday, November 19, 2010

19 Nov Conditioning Core (Obj: Strength & Power)

Planche Prog

3x
Chest Hi Pullups Max +3 negatives
Box Jumps 50
Plyo Pushups 30
Windshield Wipers 10

Stretch

19 Nov Conditioning Core (Obj: Strength & Power)

V-sits 20

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r
Pullups 5
Jumping lunges 5
High Knees 5
Russian Twists w/ weight 10 l/r

Wednesday, November 17, 2010

17 Nov Advanced Core (Obj: Strength Endurance)

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

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

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

17 Nov Conditioning Core (Obj: Strenghth & Power)

Planche


Box Jumps 20

5X
Horizontal Frenchies 3-5
Plyo pushups 10

5X
Ring Dips 3-5
Russian Twists w/ hvy weight 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, November 15, 2010

15 Nov Advanced Core (Obj: Power Endurance)

Warm up
Planche prog. 1 min total

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

15 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
Pullups 5 sec negatives 3-5
Dips (w/5 sec negative s if you can) 3-5
Jumping Lunges 3-4 l/r
Rollups (or High Knees) 3-5
Airborne Squats 3-5

Friday, November 12, 2010

12 Nov Advanced Core (Obj: Strength Endurance)

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

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

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

12 Nov Conditioning Core (Obj: 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, November 10, 2010

10 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

KB Snatches 100

Toy Machine 5X (Keeping arms bent, pick up a dumbbell between feet and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

10 Nov Conditioning Core (Obj: 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, November 8, 2010

8 Nov Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min

Ladder 1-12-1
Pujlups (Chest high if you can)

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Overhead lunges
• KB Thrusters
• KB Pullovers
• KB Bridge Press

8 Nov Conditioning Core (Obj: 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, November 5, 2010

5 Nov Advanced Core (Obj: Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – Isometric Dragon Flag

10 min:
10 figure 8’s, 10 High Pulls, 10 Clean & press

5 Nov Core Conditioning (Obj: Strength & Power)

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, November 3, 2010

3 Nov Advanced Core (Obj: Endurance)

Ball Planche (3 min)

100 KB Snatches

10X
Burpee Pullups 5
Dbl KB Push Press 5 (HVY)

Super Set:
Pushup Burnouts
Armadillos 45sec

3 Nov Core Conditioning (Obj: Strength & Power)

Planche

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

Pulls: 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, November 1, 2010

1 Nov Advanced Core (Obj: Endurance)

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

Do each 3x for 1 min/w 1 min rest
Jumpies
Straight Leg Raises
KB Press Throughs
Finger Curls (Roll Bar or Plates)

1 Nov Core Conditiioning (Obj: Endurance)

Planche 5 minutes

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

5X
Pullups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute
There was an error in this gadget