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.

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
There was an error in this gadget