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, August 31, 2011

31 August (Obj: Overall Gorilla Strength)

Movement # of Reps Optional
1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Curl Ups Wide Grip 15 L-Sit
Push Ups One Arm 10 (knife edge if one arm is too much)
V-Sits 25
Squats w/45# 30

3) Set Three
Pull Ups Closed Grip 15 L-Sit
Push Ups Clap 20
Rockers 25
Squat Thrusts 30

4) Set Four
Switches PU/CU 8
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Curl Ups Closed Grip 15 L-Sit
Push Ups - Tiger 10
Bridges 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Curl Ups (Slow) 15 L-Sit
Push Ups Wide 20
Back Extension

Friday, August 26, 2011

26 August Combined Core (Obj: Strength)



6X
Pistols or Airborne Squats 3-5 l/r
Weighted Dips (hvy) 3-5
Windshield Wipers 3-5
Weighted Pullup 3-5

Wednesday, August 24, 2011

24 August Combined Core (Obj: Strength)

Warm up & Planche 15 min total

6x
1 Leg KB mil press 8-10
3pt Straight Leg Raise 3
Dbl KB Front Squat 8-10
Castle Pushups
(Pleasant Spanish) 8-10 total
Milkman Carry 4 Laps

Monday, August 22, 2011

22 August Combined Core (Obj: Strength)

Be sure to warm up well

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

Friday, August 19, 2011

19 August Combined Core (Objective: Strength)

warm up

6 Rounds.
- One Leg Romanian Deadlift (30 sec)
- Bridge Press Alternating (30 sec)
- Windmill (30 sec)
- Bent Over Row (30 sec)
- Split Stance Lift Up (30 sec)
- Clean (30 sec)
- Rest 1 minute

Wednesday, August 17, 2011

17 August Combined Core (Objective: Strength)

warm up

6 Rounds.
- Rear Lunge tri Extension (30 sec)
- Bridge Press Double HMR (30 sec)
- Windmill (30 sec)
- Incline Row (30 sec)
- Lunge Twist Press (30 sec – L one round, R the next)
- Push Press (30 sec)
- Rest 1 minute

Monday, August 15, 2011

15 August Combined Core (Objective: Strength)

Warm up (Make sure all major joints & muscle groups are warm) 6- 10 minutes

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

Pullups 50

Friday, August 12, 2011

12 August Combined Core (Obj: Strength)

Warm up: 6 minutes

6 Rounds
- Rear Lunge tri Extension (30 sec)*
- Bridge Press Double HMR (30 sec)**
- Windmill (30 sec)
- Incline Row (30 sec)***
- Lunge Twist Press (30 sec – L one round, R the next)****
- Push Press (30 sec)
- Rest 1 minute

3X
Frenchies 1-3
2 min rest

*Start in beginning lunge position, dumbells in racked position. Rear lunge. As you step back lean forward to nearly a 45degree. As you lean forward lower the dumbells until the arms are straight - arms should follow the same line as the body. Curl as you come out of the lunge.

**Bridge position - double press. Bring dumbbells up, palms out. Towards the top turn palms towards each other and bring dumbbells together. Reverse on the way down.

***Like a bent over row but at about a 45 degree angle.

****As you lunge forward - twist and press over your opposite shoulder. (Like a standing twist press but with the lunge.)

Friday, August 5, 2011

5 August Combined Core (Obj: Strength)

warm up


6X - 30 sec each movement.

Elephant Walk
Squat Thrusts
V-Up Legs w/ Push
Pull-In
Shin Squat Switch
Knee Push
Knee U
Rest 1 minute

Wednesday, August 3, 2011

3 August Combined Core (Obj: Strength)

Warm Up

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

Pullup Ladders 2X
2,4,6,8,10

Monday, August 1, 2011

1 August Combined Core (Obj: Strength)

Warm Up

Choosing weights or intensity for all exercises: On a scale from 1(easy) - to 10 (Hardest) you should be working in the 8 - 10 range.

6 Rounds.
- Front Lunge Curl (30 sec - switch legs)
- Bridge Double Overhead Press (30 sec)
- Saxon Side Bend (30 sec)
- Upright Row (30 sec)
- Standing Twist Press (30 sec - left one round, right the other)
- Swings (30 sec)
- Rest 1 minute

Pullups: 6 sets of 3 - 5.
(If you need assistance do 3- 5 sec negatives. If they are easy add weight)
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