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.

Friday, September 30, 2011

30 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Advanced Core (Obj: Functional Strength)

Warm up well


5X
Dbl Snatch 5X
Frenchies 1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X

Cool down

Wednesday, September 28, 2011

28 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

28 Sept Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives M:25 /W:12

6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60

Pullups / Negatives M:25/W:12

*Alternate Left and Right with each round.

Monday, September 26, 2011

26 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.
Cool down/ stretch

26 Sept Advanced Core (Obj: Functional Strength)

Warm up well

5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X

5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5

Cool down/ stretch

Friday, September 23, 2011

23 Sept Core Conditioning Class (Obj: Strength)

stretchWarm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

23 Sept Advanced Core Class (Obj: Strength)

Warm up well


5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8

5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r


Cool down/ stretch

Wednesday, September 21, 2011

21 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

21 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Monday, September 19, 2011

19 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

19 Sept Advanced Core Class (Obj: Strength)

Warm up well


4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6


4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6


5 min
Turkish Get up - hvy

Cool down/ stretch

Friday, September 16, 2011

16 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

16 Sept Advanced Core Class (Obj: Strength)

Warm up well

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)


Cool down/ stretch

Wednesday, September 14, 2011

14 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

14 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Friday, September 9, 2011

9 September Combined Core (Obj: Strength)

Planche (3 minutes)

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

Wednesday, September 7, 2011

7 September Combined Core (Obj: Strength)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15


*Or Pullups & Dips

Friday, September 2, 2011

2 Sept Combined (Obj: Gorilla Power)

1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)

From Russia With Love

2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5

3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
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