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, December 31, 2010

31 Dec Advanced Core (Obj: Holiday Survival)

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

31 Dec Conditioning Core (Obj: Holiday Survival)

5x
Clapping Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Chin-ups 10
Oblique Crunches 30 (15 l/r)

Wednesday, December 29, 2010

29 Dec Advanced Core (Obj: Holiday Survival)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Superset:
KB Snatch 10 (55#/35#)
Burpees (ladder 1-10)
(10 Snatches/1 Burpee, 10 Snatches/2 Burpees, 10 Snatches/3 Burpees....)


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

29 Dec Conditioning Core (Obj: Holiday Survival)

Planche

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set. (1 pushup, 1 ab, 10 squats; 2 pushups, 3 abs, 10 squats….)

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

Monday, December 27, 2010

27 Dec Advanced Core (Obj: Holiday Survival)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

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

27 Dec Conditioning Core (Obj: Holiday Survival)

5X (No Rest!)
Horizontal Pull-ups 10
Turkish-Situps 10 l/r
Russian Twists 10l/r
Dips 10
Lunges 10 l/r


Double stair jump / Burpees 10 4x
(Jump up stairs, feet together, skip a step - 10 burpees at the top)

Friday, December 24, 2010

24 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cream Makers

10X – For time
Pullups 10
Pushups 20
Ab of choice 30

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

24 Dec Core Conditioning (Obj: Overall Conditioning)

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

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

Wednesday, December 22, 2010

22 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Pullups 50

KB 300’s:
Snatch 30
High Pull 30
Plyo KB Pushups 30
Swing 30
Side Press 30
Plyo KB Pushups 30
Snatch 30
Windmills 30
Swings 30
Pullovers 30
3X
Armadillos
Leg Throws

22 Dec Core Conditioning (Obj: Overall Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
10 Deep Squats


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

Monday, December 20, 2010

20 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cram Makers

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

20 Dec Core Conditioning (Obj: Overall Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

Friday, December 17, 2010

17 Dec Advanced Core (Obj: 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

17 Dec Conditioning Core (Obj: Conditioning)

Planche 5 Minutes

3X
Single leg toe touch 10 l/r
Wall slides 10

Pyramid:2,4,6,8,10
1 Pullups/2 Pushups/3 Thrusters
(use assists / knee pushups if necessary)

Wednesday, December 15, 2010

15 Dec Advanced Core (Obj: Conditioning)

Planches w/ Pushups

(15 minutes)
KB Complex
-Figure 8 & catch 5 l /r
- Swing 5 l/r
- Snatch 5 l/r
- Windmill 5 l/r
- Renegade Rows 5 l/r

3X
Pullups Max +3 Negatives
Pushup Burnouts (max pushups, Max knee pushups, max planche at half-way pushups position)

(5 Minutes)
Turkish Get-Ups

15 Dec Conditioning Core (Obj: Conditioning)

Planche 5 minutes

Overhead Walking Lunges: 50 l/r 25#/45#

Bar Work: (each set 3X)
Rollups 10
Pushups 10

Pullups 10
Dips 10

Straight Leg Raises 10
Bench Jumps 10

Monday, December 13, 2010

13 Dec Advanced Core (Obj: Conditioning)

(3 minutes)
Planche (1 or 2 Balls)

1 leg halos 10 l/r


(1 minute total)
Lever

3x
KB Snatches 10 l/r
Tiger or HSPU 10
Pullups 10 - 15

3X
KB High Pulls 10 l/r
Straight Leg Raises 10
Pull ups 10 - 15

13 Dec Conditioning Core (Obj: Conditioning)

Planche 5 Minutes

Pullups 5-10
Tiger Pushups 5-10
Reach Throughs 30
Pullups 5-10
Tiger Pushups 5-10
Bicycles 30 l/r
Tiger Pushups 5-10
Pullups 5-10
Russian Twists 30 l/r
Tiger Pushups 5-10

Friday, December 10, 2010

10 Dec Advanced Core (Overall Mobility & 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
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

10 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

Wednesday, December 8, 2010

8 Dec Advanced Core (Overall Mobility & Conditioning)

3 min
Ball Planche

Pushups 50
Pullups Max +3

10 min TacFit
Swinging Tripod 2-4
Swinging Planche 2-4
Spinal Rock Drop 2-4
Tactical Popup 2-4

Pushups 50
Pullups Max +3

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipsilateral deadlifts 10 l/r

Pushups 50
Pullups Max +3

8 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 minutes

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

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

Monday, December 6, 2010

6 Dec Advanced Core (Overall Mobility & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsilateral deadlifts 10 l/r
Single leg ipsilateral military press 10 l/r

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

6 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:(X 2,4,6,8,10,8,6,4,2)
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

Friday, December 3, 2010

3 Dec Advanced Core (Obj: Strength Endurance)

Planche

Lever


5X
Thrusters 20X
Burpees 5X
Muscleups 2X

5X

10X Dip & SLR
5X Kneeling Sandbag halfmoons
10X KB Russian Twist l/r
30 sec Superman Holds

3 Dec Core Conditioning (Obj: Strength 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

Thursday, December 2, 2010

22 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Pullups 50

KB 300’s:
Snatch 30
High Pull 30
Plyo KB Pushups 30
Swing 30
Side Press 30
Plyo KB Pushups 30
Snatch 30
Windmills 30
Swings 30
Pullovers 30

3X
Armadillos
Leg Throws

Wednesday, December 1, 2010

1 Dec Advanced Core (Obj: Strength Endurance)

Planche 3 Minutes
Wall Slides

Superset:
Lunge – Round the world (frwd,diag, side, back diag, back L/R)
Pushups

KB Enduro Complex 20 min
• Swings 10 l/r
• Circle Cleans 10 X l/r
• Figure 8 & Catch 10 X l/r
• Snatch & Windmill 10 l/r

Figure 4 Traverse

1 Dec Core Conditioning (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 35# / 20# 6x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 35# /20# 6x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 35# /20# 6x
Pushups 30
Abs of Choice 30
Pullups 3-6

(In class) Ball Work Supersets: Bridging, Back Extensions, Pushups, Planche
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