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, February 28, 2011

28 Feb Advanced Core (Obj: Conditioning & Stability)

3 minutes)
Planche (1 Balls)

1 leg halos (10 l/r each leg)


(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

28 Feb Conditioning Core (Obj: General 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, February 25, 2011

25 Feb Advanced Core (Obj: Conditioning & Stability)

(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

25 Feb Conditioning Core (Obj: Conditioning & Stability)

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 up 10
Ankle Touches 10 (l/r)
Goblet squats 10 3 /#

Wednesday, February 23, 2011

23 Feb Advanced Core (Obj: Conditioning & Stability)

Ball Planche 3 min

Pushups 50
Pullups Max +3

10 min Tacfit
Tactical Popup 10
Swinging Tripod 10 l/r
Spinal Rock Drop 10
Swinging Planche 10 l/r

Pushups 50
Pullups Max +3

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

Pushups 50
Pullups Max +3

23 Feb Conditioning Core (Obj: Conditioning & Stability)

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, February 21, 2011

21 Feb Advanced Core (Obj: Conditioning & Stability)

(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

21 Feb Conditioning Core (Obj: Conditioning & Stability)

Planche 5 Minutes

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


Pyramid: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, February 18, 2011

18 Feb Advanced Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

Mobility Set 1: 3X
Bear Crawl up stairs
Stability Ball – Back Extensions 15

Mobility Set 2: 3X
Crabwalk up stairs 3X
Stability ball – Turkish Situps 10 l/r

3X
Figure 4's

18 Feb Conditioning Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

Mobility Set 1: 3X
Bear Crawl up stairs
Stability Ball – Back Extensions 15

Mobility Set 2: 3X
Crabwalk up stairs 3X
Stability ball – Turkish Situps 10 l/r

2X
L-Sit - Hand over hand bar traverse
2 min. rest

Wednesday, February 16, 2011

16 Feb Advanced Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r 85
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 10 min

16 Feb Conditioning Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r )
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 5 min

Monday, February 14, 2011

14 Feb Advanced Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon Stretch

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 10
• KB Windmill 10
• Pushup Plus 10

14 Feb Conditioning Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon K

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 5
• KB Windmill 5
• Pushup Plus 5

Friday, February 11, 2011

11 Feb Advanced Core (Obj: Stength Endurance)

Planche Prog

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

Stretch

11 Feb Conditioning Core (Obj: Stength Endurance)

Planche

Pullups Max +3 negatives
Pushups 50
Full ext. crunch 50
Squats 50
Pullups Max +3 negatives
Pushups 35
Full ext. crunch 35
Squats 35
Pullups Max +3 negatives
Pushups 20
Full ext. crunch 20
Squats 20

Wednesday, February 9, 2011

9 Feb Advanced Core (Obj: Stength 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 – Goblet Squats
3 – Dancing Bears
4 -- Jumpies

9 Feb Conditioning Core (Obj: Stength Endurance)

Planche (3 min)

5x
Burpees 5
Pushups 10
Burpees 5
Squats 10

Tabata: (Work for 20 sec. Rest for 10. 8 rounds for 4 min total.)
1. Pullup Lockouts (Hold yourself at top of pullup or try a 90degree)
2. V-Sits
3. Planche Walkouts
4. Russian Twists

Monday, February 7, 2011

7 Feb Advanced Core (Obj: Stength 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

7 Feb Conditioning Core (Obj: Stength 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
Pull-ups 5 sec neg. 5
Pullups 5
1 min rest

3X
Reach throughs 15
Slow Flutter kicks 10 l/r

Friday, February 4, 2011

4 February 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
Pushups 30
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hacking Frog Squats
3 – Dancing Bears
4 – J.B.’s

4 February Conditioning Core (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

Wednesday, February 2, 2011

2 Feb Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

KB Snatches 100

Toy Machine 3X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

3X
1 KB Squats 10 l/r
Two finger hang (10 sec for both pairs)

3X
Pleasant Spanish (plyo pushups) Until Failure
Sloper hangs 20 sec

3X
Accelerations * Until Failure

*Accelerations: match grip on campus or rings. Pull up with one hand and reach to target rung with other. Return.

2 February Conditioning Core (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

Ball Work: Bridging, Back Extensions, Pushups, Planching
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