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, 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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