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, 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
There was an error in this gadget