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, October 26, 2011

26 October Conditioning Core (Obj: Power & Core)

Warm up well

Pullups 10

8X
• 3 Pt Planche :15 l/r
• Mule Kick :30
• Inchworms :30
• Windmills :30*
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

26 October Advanced Core (Obj: Power & Core)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• 2 pt Planche :15 l/r
• Lateral Knee-in :30
• Floor Pikes :30
• Knee Switch (or Shin Squat Switch) :30
• Alligator Crawls :30
• Knee ‘U’s’ :30
• Rest :60

Cool down/ stretch

Friday, October 21, 2011

21 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB Deep Squat :15
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• KB Pull Over :30
• Bent Over Row :30
• KB Low Rip :15 l/r
• Hip Snap :30
• Big Wheel : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

21 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Wednesday, October 19, 2011

19 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB SOTS Press :15 l/r
• KB Pull Over Shotput :30
• KB Clean rear Lunge :15 l/r
• KB Full Ext. Crunch :30
• Split Stance Row :30*
• Visor Thread :15 l/r
• Sandbag Squat Slam :30
• Hammer Swing : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

19 October Conditioning Core (Objective: Core Strength)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Thruster :30
• 1 KB Bent Over Row :30
• Low Rip :15 l/r
• Swings :30
• Big Wheel : 30
• Rest :60

Cool down / stretch

Monday, October 17, 2011

17 October Advanced Core (Objective: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

6X
• 3 pt planche :30 (15L/15R)
• Lateral Knee in :30
• Jumping V-ups :30
• Pikes (Ball) :30
• Shin Squat Switch:30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

17 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

5 X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Friday, October 14, 2011

14 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

14 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Wednesday, October 12, 2011

12 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Dragon Flag Hold :30
• Burpees :30
• Straight Leg Raises :30
• Reach Throughs :30
• Straight Leg Full Circles :30
• Bear Crawl (Stairs):30
• Ice Cream Makers:30
• Rest :60

Cool down/ stretch

12 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Monday, October 10, 2011

10 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Core Conditioning (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

Friday, October 7, 2011

7 October Advanced Core (Obj: Functional Strength)

Warm up well


5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Weighted Pullups 1-3 (1/2 bodyweight goal)
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

7 October 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

Wednesday, October 5, 2011

5 October Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Dbl KB Squat :35
• Castle Pushups :35
• Turkish Getup :35*
• Jumpies :35
• Windshield Wipers :35
• C&P to Squat :35*
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October 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

Monday, October 3, 2011

3 October Advanced Core (Obj: Functional Strength)

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Slow Divebombers – to failure
• Rest 1 min

Cool Down

3 October 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
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