Monday

Daily News and Notes:

Today in 100 Words: Continue to set or move past squat baselines. Build strength. Perform your push-ups like you give a damn. Good control on the lowering, nice full range of motion with tight elbows. Tier 2 is once again faster pace, but don’t over rotate the pelvis on renegade rows. Tier 3 is an opportunity to see how all of this pull-up volume is paying off for you. If you took advantage of the bands in previous weeks, you will likely see satisfactory total on your max attempt.

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Warm-Up Focus: Ankles. If you lack ankle mobility, you will never squat well. Hopefully, by now, we are seeing some benefits in the mobility the past four weeks! Keep up what we have been prescribing.

Pull-Up Focus: To get the most reps you can, there are a few things that will help. Focus on using your lats, driving your shoulder blades down on the pull and pointing your knuckles towards the ceiling.

DAILY CHALLENGE

“Don Draper”

First, for Strength.
5×5 Back Squat @ 50-75%
12 Push-Ups

Then, for Conditioning.
5/s Renegade Rows
3 Burpees
100m Run
(x10 Minutes)

Then, to Finish.
Find your Pull-Up Max, and/or
5×5 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat  → 5×12 Goblet Squats
Push-Ups → Elevated on Bench

Advanced Development:
Back Squat → 5×3 @ 85%

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

SNATCH – WEEK 6/6

Progression Work:
1 x 5 Snatch Deadlifts
1 x 5 Snatch Pulls from the floor @ 110%

Main Movement:
Re-test your 1 RM Snatch.
Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

Tuesday

Daily News and Notes:

1st Pull-Up Reps!

  1. Jen Monclus
  2. Dianna Cowern
  3. Marisa Elbers
  4. Gina Burgess
  5. Megan Veloza (LEVEL 1)
  6. Melanie Denise (LEVEL 1)

Level 1 Prison Yard Club.

  1. Endrik Reimer
  2. Jonathan Race
  3. Mike Yebba
  4. Bri Cherry

Level 2 Prison Yard Club.

  1. Mark Canter
  2. Lauren Kammler
  3. Paige Reinholtsen
  4. Jackie Hade
  5. Mindy Mondoux
  6. Nate Correia
  7. Robert Matarazzo

Level 3 Prison Yard.

  1. Heather Rafferty

Level 4 Prison Yard.

  1. Matt Gordon
  2. John Hopkins

Today in 100 Words:  Start your core training in the warm-up. Drive the low back into the floor during dead bugs to stay out of anterior pelvic tilt. Challenge yourself on the swing weight. Advanced folks should be on the hand-to-hand variety to strengthen the obliques. Begin to “feel” the strength in your deeper abdominal muscles on Tier 2. Perform the movements slow and precisely. Tier 3, aim to beat your Week 1 baseline, or establish one.

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Warm Up Focus: Anterior Core. The strength we have built over the last four weeks in the anterior core will transfer to every single barbell lift we do. Well done. 

5 Minute Row Focus: Focus on powerful push with the legs. 

800m Run Focus: Lengthen your stride, and strike with the balls of your feet. 

DAILY CHALLENGE

“Rick Marshall”

First, 12 Min. Partner EMOM
A: 8 RKB Swings
B: 30 Mountain Climbers

Then, for Core Work.
8 Ab Rollouts
12 Standing Banded Rows
5/s Plank Pull Throughs
(x10 Min)

Then, for Time.
CP: 800m Run for Time
PB: 5 Minute Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
RKB Swings  8 Reps

Advanced Development:
RKB Swings  Alternating Hand-to-Hand Swings

SPECIALTY CLASSES

Shred
7 am (CP), 4:30p, 5:30p, 6:30p (PB)

First, for 30 Minutes.
1-Leg Ladder Slalom
10/s Lateral Plate Hops
20 Lateral Rope Slams
10 Walking Inchworms
5/s Pressing Side Lunges
200m Run

Then, 8 Minute Abs.
20” Plank
30 Flutter Kicks
20”/s Side Plank
15 High Plank Kickouts
20” Reverse Planks

Olympic Weightlifting
12 pm (PB)

SNATCH – WEEK 6/6

Progression Work:
1 x 5 Snatch Deadlifts
1 x 5 Snatch Pulls from the floor @ 110%

Main Movement:
Re-test your 1 RM Snatch.
Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

Muscle
6 pm (CP)

First,
10 Band Pull Aparts
12 Glute Bridges w/ 2” contraction at top
20” Plank
(x5 Minutes)

Then,
10 Deadlift @ 50%-60%
15 Goblet Curls
10 Seated Rear Delt Fly
15 Standing French Press
(x35 Minutes)

Wednesday

Daily News and Notes:

1st Pull-UP

  1. Carolyn Apostolides

Men’s 800m

  1. Tanner Johnson, 2:21 (**RECORD**)
  2. Lenny Weiner, 2:22 (**2nd All-Time**)
  3. Shane Dooley, 2:32
  4. Jeremy Coombs, 2:35
  5. Thiago Ribiero, 2:35

Women’s 800m Run

  1. Mindy Mondoux, 3:03
  2. Maria Petroni, 3:03
  3. Leslie Johnson, 3:05
  4. Amy Beaver, 3:09
  5. Mo Baldessari, 3:11

Men’s 5′ Row

  1. Kyle Atkinson, 1468m
  2. Jonathan Race, 1387m
  3. Sam Eistenstein, 1367m
  4. Spencer Sciarrone, 1346m
  5. Mike Jufiar, 1317m

Women’s 5′ Row

  1. Katie Nivison, 1268
  2. Tess Cianfracco, 1243m
  3. Heather Rafferty, 1239m
  4. Julianne Russell, 1229m
  5. Abby Crotteau, 1200m
  6. Emily Mohammed, 1183

Today in 100 Words:  Take your time to work up to your 3R max in the hang position clean. Once you finish, hit Tier 2 on your own. Pace shouldn’t be too quick, more of a steady approach over 25 minutes. On your hang cleans, focus all around on keeping your lats “on” as you descend. This will keep the bar path close to your body.

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Warm Up Focus: Posterior Deltoids. To strengthen and engage the rear delts. On most movements, the traps want to take over and over time, our rear delts turn off, leading to shoulder dysfunction furthered by desk sitting all day. This wakes them back up.

Pistol Squat Focus: Keep the weight over the midfoot throughout the course of the movement.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Tony Soprano”

First, for Strength.
Work up to a 3R Hang or Hang Power Clean Max. +
5/s Pistol Squats to Band per Set

Then, in a Circuit.
5 Hang Power Clean @ 60%
5 MB Slams
80m Waiter Walk
10/s Monster Walks
(x25 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans 
 Hang Muscle Cleans
Pistol Squats  Pistol Tap to Bench

Advanced Progressions
Tier 1  Work up to 1R Max

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

CLEAN & JERK – WEEK 6/6

Progression Work:
2 x 5 Jerk Splits with PVC pipe
1 x 5 Clean Pulls from the floor @ 110%

Main Movement:
Re-test your 1 RM Clean & Jerk.
Then,
Reduce weight by 20%
2 C&J every 3-4 minutes until class ends

Kettlebell Core
5:30p (PB)

Clean/ High Pull Practice
(x6m)

5/s Cossack Squat
5/s Press to 1/4 Get Up
5/s SLRDL Row
(x12 Min)

5 L-Sit Chin Ups
5/s Crossover Step Up
5/s Rainbow MB Slam
30 MB Mtn Climbers
(x12 Min)

Partner Tabata Finisher:
High Pull
Flutter Kicks
Crunches

Thursday

Daily News and Notes:

Today in 100 Words: Continue to focus on tall elbows in the rack on lunges, and make sure you decelerate! We have a different variation today to close out our single leg work, but the basics are the same. Control the eccentric, don’t let the knee slam down! Back to back rows to continue to get the muscles of the upper back and shoulder. Measure against your previously established TGU max, or establish a new one.

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Warm Up Focus: Glutes. To target and strengthen the glutes, an important muscle group that largely gets deactivated throughout the day by sitting.

Front Rack Reverse Lunge Focus: You should be in external shoulder rotation, meaning your pinky is outside of your shoulders in front rack. 

Turkish Get-Up Focus: Move slow and deliberate, keep eyes on the weight at all costs.

DAILY CHALLENGE

“Nucky Thompson”

First,
5/s Front Rack Split Squats
10/s KB Lawnmower Rows
15 Ring Rows
100m Run
(x25 Min)

Then, to Finish.
Find a Turkish Get-Up Max

PROGRAM DEVIATIONS

Phase 1 Modifications:
Front Rack Reverse Lunge  8/s Goblet Reverse Lunge

Advanced Progressions:
Go heavier in the TGU

SPECIALTY CLASSES

Shred
7a, 6p – CP

Partner Workout. 45 Minute Cap

Intermediate Option
A: Half Bridge Run
B: Hell Trots
(x4 Each)

Advanced Option
A: Bridge Run
B: 5 Hell Trots + 5 Burpees
(x3 Each)

Olympic Weightlifting
12 pm (PB)

CLEAN & JERK – WEEK 6/6

Progression Work:
2 x 5 Jerk Splits with PVC pipe
1 x 5 Clean Pulls from the floor @ 110%

Main Movement:
Re-test your 1 RM Clean & Jerk.
Then,
Reduce weight by 20%
2 C&J every 3-4 minutes until class ends

Muscle
5:30 – PB

First,
10 Bench Press @ 60%
15 DB RDL
(x5)

Then,
10 Back Squats @ 50%
15 Goblet Curls
(x5)

To Finish. If Time Remains.
Sets of 12 French Press

Friday

Daily New and Notes:

Today in 100 Words: Continue to focus on technique as the gateway to strength. With speed and technique comes higher output. You cannot muscle your jerks. If you are comfortable with your jumping ability, let’s push it a bit. Muscle snatch in Tier 2 is most upper body. Keep the pull straight up. Move slow and feel the obliques on the wall twists. Apply power where it calls for it, move slow and purposeful where it does not.

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Warm Up Focus: Thoracic Spine. To develop mobility in the mid to upper back (thoracic), which often doesn’t get much rotational work.

Jerk Focus: As much speed and power as you can possibly apply. Be violent.

DAILY CHALLENGE

“Walter White”

First,
5×5 Push Press @ 50-75%
5 Box Jump Overs

Then,
5/s DB Muscle Snatch
8 Suitcase Deadlifts
10 DB Side Raises
5/s Seated Wall Twists
150m Row
(x20 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Jerk → DB Strict Press

Advanced Progressions:
Push Press → 5×3 Split Jerk @ 80%
Box Jump Overs → Work up to a 1R Max Box Jump

SPECIALTY CLASSES

Shred
6a (PB)

Co-Ed Teams of 4.
A: 500m Run
B: Max Hell Trots
C: 10 OH KB Swings + 20 Mountain Climbers (repeat)
D: 30 Jumping Jacks + 30 Flutter Kicks (repeat)
(x40Min)

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

Deck of Cards

OPEN GYM COACH: Chris

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym Coach: J-Date

10a – 12p @ P360 Crown Crown Point

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