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 and Endurance.

Training Focus: Denali and GORUCK Challenge

We have a few people in our class that are training either to summit Denali or to complete a GORUCK Challenge on July 17 & 18. That strikes me as a good spring & summer training focus for everyone.

For those for whom Denali is just a pretty mountain and GORUCK a villain in an 80's fantasy film - here's what you'll get out of this: Possibly the best overall strength and conditioning in your life. Rock solid & tireless legs, robust joints and more real world strength then you thought possible at your age. (Whatever that happens to be.)

To be best prepared, bring a sturdy backpack. Ideally filled with bricks (4 for women/6 for men.) This is roughly 20# for women/30# for men. If you are actually training for Denali or GORUCK - go ahead and start getting used to a few extra pounds beyond that as well. You won't regret having trained harder.

If you don't have a pack or everything above just scares you - show up anyways. We can accommodate the packless. Fear eventually dissipate. Anyone that is willing to try is welcome - toughness is mostly mental anyways.

The specific training focus for the next few weeks is strength. We'll be following a modified version of Pavel's Power to the People protocol. Essentially:

- 3 lifts (deadlift, weighted pullup and military press.)

- 2 sets of 5 reps per lift. First set is 60% of your 1RM for all lifts. The second set is always 90% of weight of the first set. For each consecutive workout add a small amount of weight usually 5 to 10 pounds. (Deadlifts might add more.)

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

Friday, July 29, 2011

29 July Combined Core (Obj: Mobility and Stabilization)

Planche

Lever

5X
Alligator Crawl 10
Walking Lunge Stretch (3-5 l/r)

5X
Overhead Squat 10X
Muscleups 2X


3X
HAM

Wednesday, July 27, 2011

26 July Combined Core (Obj: Mobility and Stabilization)

Extended Joint Mobility Warm Up (Look at Intu Flow link)

Flow-Fit - 18 minutes

Stand and Squat to:
- Quad Hop
- Kick Through or Half Sweep
- Mt. Climber or Twist
- Upward Dog
- Swaying, Swinging or Springing Tripod
- Spinal Rock

Finish with 50 pullups (men) 30 pullups (women)

Monday, July 25, 2011

25 July Combined Core (Obj: Mobility and Stabilization)

"Intu-Flow" Joint Mobility Routine 15 - 20 minutes
(Google video "intu-flow beginner")
Neck
Shoulders
Elbows
Wrists
Fingers
Thoracic Spine
Lumbar Pelvis
Whole Spine
Hips
Knees Ankles

Flow-Fit Flow I
Deep Squat - Stand
Deep Squat to Quad Press - Stand
Deep Squat to Leg Sweep (l&r)- Stand
Deep Squat Mt. Climber - Stand
Deep Squat to Swinging Tripod - Stand
Deep Squat to Upward Facing Dog - Stand
Deep Squat to Spinal Rock - Stanf
Repeat for 15 minutes - slow, controlled pace.

Friday, July 22, 2011

22 July Combined Core (Obj: Mobility)

3X (Do A then B 3X)
A) Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner
• Pigeon

B) KB GRP’s:
• Groiner To Squat Thrust 10X
• Renegade Row 10X
• Pushup 10X

Wednesday, July 20, 2011

20 July Combined Core (Obj: Mobility)

Planche 3 Minutes
Wall Slides


3 X
A) Triple KB Complex (all bottoms up) 10
• Goblet Squat down
• Bootstrap
• Goblet up to Halo

B) Stair Crossovers (loaded) 4 laps


Ring Muscleups (learn)

Monday, July 18, 2011

18 July Combined Core (Obj: Mobility)

Extended Mobility Warm up

Ball Planche

Mobility Set 1: 3X
Bear Crawl up & down stairs
Stability Ball – Back Extensions 20

Mobility Set 2: 3X
Stair Crossover 4 laps
½ Turkish Getup 10 l/r

Rings 3X
Skin the Cat 3X
Ice Creammakers 3X

Friday, July 15, 2011

15 July Combined Core (Endurance)

Ball Planche (3 min)
Wall tuck

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

Tabatas: (4 minutes of 20sec mov.:10sec rest)
1) Jumpies (Pullups w/ a jump assist – bar/rings should be low enough to reach with elbows slightly bent.)
2) Dbl KB swings
3) Lunges w/ KB in racked position

3X
Bridge Press 15 L/R
Planche Piston & Twist 3

Wednesday, July 13, 2011

13 July Combined Core (Endurance)

Planche
Wall Tuck

Pullups Max +3 negatives
Pushups 100
Squats 75
KB Floor Wipers 30

Pullups Max +3 negatives
Pushups 75
Squats 50
KB Floor Wipers 20

Pullups Max +3 negatives
Pushups 50
Squats 25
KB Floor Wipers

Stretch

Monday, July 11, 2011

11 July Combined Core (Endurance)

Warm up

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

Friday, July 1, 2011

1 July Combined Core (Obj: Strength Endurance)

Ball Planche 3 min

Max Chest Hi Pulls

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

Max Horizontal Pulls

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Thrusters
2 – Alternating KB Press (ball or bench if possible)
3 – J.B.’s

Max Pullups
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