ANNOUNCEMENTS

Welcome!

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

Training focus: Functional Strength & Power

Our training focus, for the next month or so, will be practical, useful strength and power. We'll focus on three compound movements. We'll use the Power to the People Protocol as described by Pavel Tsatsouline. The basic protocol is:

Find your 1 rep max in a lift. All workouts are 2 sets of 5 reps per lift.

First workout:

Set 1: 60% of 1RM 5 reps.

Set 2: 90% of weight used for first set. 5 reps

Each additional workout: Add about 10lbs. (Perhaps 5 for the military press) Initial workouts will feel very light and unchallenging. Trust the process.

People, in my classes, who follow the protocol consistently experience significant strength gains within the 4-6 week focus. For newer people this may look like accomplishing their first unaided pullup or adding 50# to a deadlift. For the more experienced they tend to gain a total of 5% - 15% of strength in this short period of time.

The way we train builds muscle density but not muscle mass. You will not get bulky. This is lean strength.

If you are only following these workouts 1 or 2 times a week - I'd encourage you to do the same lifts but do 4 sets about about 5-6 reps. Pick a challenging but controllable weight.

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

Wednesday, June 29, 2011

29 June Combined Core (Obj: Endurance)

Ball Planche (3 min)

50 Pullups

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

50 Pullups

3X
Manmakers 20
Rest 2min

50 Pullups

Monday, June 27, 2011

27 June Combined Core (Obj: Endurance)

2X
Ladder 1-10

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 Lunges
• KB Floor Press
• KB Pullovers
• KB Bridge Press

Friday, June 24, 2011

24 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

5 min:
1 KB Figure 8 10
Dbl KB Clean & Press 10

10 min
1 KB Swing 10
Milkman Carry (Stairs) 1 l/r

5 min
Alphabet 10 sec breaks max

Wednesday, June 22, 2011

22 June Combined Core (Objective: Endurance)

Ball Planche (3 min)

2X
Pullups 25
Rest :90

100 KB Snatches

10X
Burpee Pullups 5
Thrusters 5

10 min Xfit
(10 pushups, 10 crunches, 10 squats – for 10 minutes)

Monday, June 20, 2011

20 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

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

Super Sets 3x
Rollup Sideups 1 min
Alternating KB Presses 1 min (medium weight - or do pushups)
(on ball, bench or floor)

Friday, June 17, 2011

Wednesday, June 15, 2011

Seven Weeks To 50 Pullups Challenge (Week 7 Day 2)

(34) Pull-Ups (:90)
Stretch
(20) Chin Ups (:90)
Stretch
(max) Pull-Ups

15 June Combinded Core (Objective: Strength & Power)

5X
1 Arm pushups 3-5 l/r
Pistols 3-5 l/r
1 min rest

5X
KB Side Press 5 l/r
Sngle KB Suitcase Squat 5 l/r
Rest 1 min

5X
Double KB hvy snatch 5
Windshield Wiper 5
Rest 1 min

Monday, June 13, 2011

Seven Weeks To 50 Pullups Challenge (Week 7 Day 1)

(30) Pull-Ups (:90)
Stretch
(22) Chin Ups (:90)
Stretch
(max) Pull-Ups

13 June Combinded Core (Objective: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets:

KB Manmakers 5 - 8
Windshield Wipers 5 -8
Weighted Dips 5
Dble KB Lunges 5 l/r

All heavy

Friday, June 10, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 3)

(35) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

10 June Combined Core (Obj: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min


3X
Double KB Floor Press 6
KB Pullover 6

3X
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Wednesday, June 8, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 2)

(33) Pull-Ups (:90)
(16) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

8 June Combined Core (Obj: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 5
- Dragon Flags / Levers 5
- Dbl KB box squats (explode up) 5
- Dbl KB windmill 5

Monday, June 6, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 1)

Day 1
(30) Pull-Ups (:90)
(15) Chin Ups (:90)
(10) Pull-Ups (:90)
(15) Chin Ups (:90)
(max) Pull-Ups

6 June Combined Core (Obj: Strength & Power)

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


Dbl KB Military Press 5 (
Dble KB front squat 5
Double KB hvy swing 5


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

Friday, June 3, 2011

Seven Weeks To 50 Pullups Challenge (Week 5 Day 3)

(26) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

3 June Combined Core (Obj: 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
KB Goblet Squat 5
Dbl KB Pushpress (Hvy) 5
Russian Twists w/ KB 10

Wednesday, June 1, 2011

Seven Weeks To 50 Pullups Challenge (Week 5 Day 2)

(24) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

1 June Combined Core (Obj: Strength & Power)

Planche (5 minutes)
Lever (1 min )


5X
Floor L-Sits (5 sec hold) 5
Ring Pushups 10


5X
Cranks (rings) 1-3
Kettlebell Pullovers (hvy) 8


5X
Marine Pushups 5/ Elephant Walk 5
Sideups 5 l/r

10 min X - fit
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