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.

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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