November Cycle

We will be focusing on the following movements for the month of November.

MONDAY: Varied Olympic Lift Circuit + Core/Muscle Up Finisher
TUESDAY: Front Squat + HSPU
WEDNESDAY: Interval Circuit Training + Sprints
THURSDAY: Deadlifts + Pull-Ups/Single Leg Work
FRIDAY: Bench Press/OHS + Cardio Challenge Finisher

BARBELL FOCUS

  • Monday/Tuesday – Cleans
  • Wednesday/Thursday – Snatch

MUSCLE MAINS

  • Back Squat + Box Squat
  • Barbell Hip Thrusts
  • Behind the Neck Pressing

Here’s to November advancing you forward.

Monday

Daily News and Notes:

Today in 100 Words: Today’s effort prescription is based on strength capability. Those with a bit more development will go shorter, but harder. Those continuing to build their strength will go longer, yet not as intense. Drive the head through on the jerk or press. Powerful MB slams. Avoid hyperextension on the KB swings and dial in the breathing. We want flawless planks in the finisher. Feet together, pull the belly button. Those going for time, you’ll be held to a higher standard on movement quality.

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Warm-Up Focus: [SHOULDERS] 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.

DAILY CHALLENGE

“Wolverine”

First, for Conditioning.
5 Hang P. Cleans + Push Jerk
5 MB Slams
8 RKB Swings
30 Mountain Climbers
100m Run
(x25 Min)

Then, for Core Strength.
8×40” Plank
ADV: Muscle Up Work

PROGRAM DEVIATIONS

Phase 1 Progressions:
Clean Complex  Hang Muscle Clean + Strict Press
8×40″ Plank
5×30″ Plank

Advanced Development:
For Time:
8 Hang P. Clean + Push Jerk (95#/65#)

5 Lateral Bar Burpees
150m Row
(x6)

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

CLEANS – WEEK 1/1

Technique Work:
2 x 5 Muscle Cleans
2 x 5 Clean Deadlifts

Main Movement:
Find your 1RM Clean.

Then,
Reduce weight by 20%
2 Cleans every 3-4 minutes until class ends

*Alternate Workout:
5 x 3 Paused Hang Cleans @ 70-80%
3 x 5 Clean Deadlifts from a deficit

Tuesday

Daily News and Notes:

“Wolverine”: Men

  1. Noah Cosby, 8:09
  2. Kyle Atkinson, 8:16
  3. Sam Epsteen, 9:21
  4. Than Merrill, 9:33
  5. Matt Dykes, 9:36
  6. Brett Marquis, 9:39
  7. Kyle Paton, 10:07
  8. Joe White, 10:17
  9. Ryan Booth, 10:26
  10. Justin Hancy, 10:35

“Wolverine”: Women

  1. Amy Beaver, 10:33
  2. Erica Fricke, 11:01
  3. Viv Smith, 11:17
  4. Julianne Russell, 11:31
  5. MJ Kafkas, 11:35
  6. Ashley Francis, 11:50
  7. Brenna Bandy, 11:58
  8. Bri Cherry, 12:37
  9. Shannon Klotsko, 12:45
  10. Corinne Ingham, 12:51

Today in 100 Words: Understand front frack position. Focus on being able to get into external shoulder rotation on your front rack. Develop awareness on where you need work. Breathing is everything on front squats. Big breathe in and hold. Your torso follows your elbows, so keep them tall. Press the floor away from you on your handstand work, and pull your head through. Track full head to floor reps today.Tier 2, slightly lean forward a bit on BSS. This is a great hamstring and glute movement. Building isometric strength on the dip holds, squeeze a sponge with your armpit for full lat activation. Get your “deep set grip” on farmer’s walks and don’t crumble like an accordion. Grip across your thumb pad, not in your fingers.

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Warm Up Focus: [FRONT RACK] If front rack hurts your wrists, it typically means that you cannot get into external shoulder rotation. This means you are in internal rotation, so your hands are inside your shoulders and your wrists are in a weird, uncomfortable position. Getting into external rotation require mobility. The focus here is on opening up our lats, triceps and thoracic to take pressure off our wrists, and ultimately get into external rotation.

DAILY CHALLENGE

“Magneto”

First, for Strength.
4×5 Front Squats @50-75%
Max Handstand Holds

Then, Slowly.
5/s Bulgarian Split Squats
10 Grounded Barbell Rows
15” Dip Holds
80m Farmer Walk
(x up to 20 Minutes)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squats  5′ GOBLET SQUAT TEST (53#/36#), or 5×10 Goblet Squat
Handstand Hold
Floor Seated DB Press

Advanced Development:
Handstand Hold HSPU

SPECIALTY CLASSES

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

5 Rounds. Each station is 1’ with no rest between stations. 90” rest between round.
Min 1:
Mountain Push-Ups
Min 2: Lunge Jumps
Min 3: OH KB Swings
Min 4: Flutter Kicks
Min 5: Max Distance Row

Then, Abs on Abs on Abs.
10/s Side Plank Hip Drops
10/s Spiderman Crunches
20” Med Ball Plank
2/s TGU
(x10 Minutes)

Olympic Weightlifting
12 pm (PB)

CLEANS – WEEK 1/1

Technique Work:
2 x 5 Muscle Cleans
2 x 5 Clean Deadlifts

Main Movement:
Find your 1RM Clean.

Then,
Reduce weight by 20%
2 Cleans every 3-4 minutes until class ends

*Alternate Workout:
5 x 3 Paused Hang Cleans @ 70-80%
3 x 5 Clean Deadlifts from a deficit

Muscle
6 pm (CP)

Then,
10 Back Squat @ 50-60%
15 DB Bench Press
15 OH Grip Barbell Grips
(x5)

Then,
10 Barbell Hip Thrusts
15 Behind the Neck Press
(x5)

Wednesday

Daily News and Notes:

Today in 100 Words:  Heavy emphasis on fat burning and aerobic conditioning today. Pace should be non-stop during all six minute intervals. Select weight that is challenging but allows you to stay moving. Do not perform sloppy DB work. On your hollow rocks, drive the low back into the ground and point the toes. Rope slams should be violent. Do not over rotate your top shoulder on the Archer Rows. On the bear crawls, focus on coordination over speed as you get the hang of it. On the sprint finisher, we are developing and measuring our speed and endurance. This will be a frequent Wednesday theme, so get in the habit of tracking and holding yourself accountable to your standard.

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Warm Up Focus: [ANTERIOR CORE] We are continuing with focused work on that anterior core, as it’s almost entirely responsible for low back health. Crucial to your results, are staying out of anterior pelvic tilt during all core work, especially dead bugs.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Professor X”

4×6’ Intervals / 90” Rest Between Each.

10 DB Push Press
8 Chevrons
10/s KB Archer Rows
30 Lateral Rope Slams
40m Bear Crawl → 40m Run

Then,
3x300m Sprint w/ 1’ Rest in Between Each.
Average all three times and record it.

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

SNATCHES – WEEK 1/1

Technique Work:
5/s DB Snatch
5 BB Muscle Snatch
(x3)

Main Movement:
Find your 1RM Snatch.

Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

*Alternate Workout:
5 x 3 Paused Hang Snatches @ 70-80%
3 x 10 Snatch-Grip RDLs

Kettlebell Core
5:30p (PB)

Line Drills
(x10m)

5/s Clean To Rev Lunge
5/s Half Kneeling Press
5/s Snatch
(x12m)

10/s Paloff Press
10 Inverted Row
10/s Banded Drop Step
20m/s 1 Arm DB Walking Calf Raise
(x12m)

Core Finisher:
20:10
1 arm/1 leg Plank
V-Ups
(x3)

Thursday

Daily News and Notes:

Today in 100 Words: Deadlifts are back on the menu. We are going to take all of the anterior core training, single leg glute isolation and squat power and apply them to a now stronger, and more stable pull. We also are providing you with a great alternative if deadlifts always leave you banged up. The staggered stance kettlebell deadlift will light up your hamstrings without all of the spinal shear force of the barbell. Take full advantage of this version. Tier 2 should be a moderate pace on the lifting, fast pace on the rower. In Tier 3, we are coming off a high volume pull-up cycle in October. Now, we transition into a low volume, heavier load. So band down or add weight accordingly.

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Warm Up Focus: [POSTERIOR CHAIN]. Today, we warm up and strengthen all muscles involved of the posterior chain involved in the deadlift. Our spinal erectors can be tough to target since they are easily overpowered by our primary movers (glutes, hamstrings), so these will give them some love, as well as teach the glutes to fire.

DAILY CHALLENGE

“Gambit”

First, for Strength.
4×5 Deadlifts @ 50-75%
or Staggered KB Deadlifts
12 Standing Banded Rows

Then,
8/s DB Lunge,
or Staggered KB Deadlifts
12 Push-Ups
300m Row Every Other Round
(x12 Minutes)

To Finish,
5×5 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  5×12 KB Hinge Taps
Push-Ups
Elevated on Bench

Advanced Development:
Pull-Ups Add weight.

SPECIALTY CLASSES

Shred
7a, 6p – CP

40 Min. Cap
50-40-30-20-10 (Total Reps)

BW Lunges
Plate GTO
Ring Rows
High Plank Kickouts
Rope Slams
500m Run

Olympic Weightlifting
12 pm (PB)

SNATCHES – WEEK 1/1

Technique Work:
5/s DB Snatch
5 BB Muscle Snatch
(x3)

Main Movement:
Find your 1RM Snatch.

Then,
Reduce weight by 20%
2 Snatch every 3-4 minutes until class ends

*Alternate Workout:
5 x 3 Paused Hang Snatches @ 70-80%
3 x 10 Snatch-Grip RDLs

Muscle
5:30 – PB

First, to Warm Up.
12 Behind the Neck Presses (unloaded barbell)
10 Bumper Plate Glute Bridges
(x4)

Then,
10 Box Squat
15/s DB Lawn Mower Rows
(x5)

12 Bench Press
10/s Staggered Stance KB Deadlifts
(x5)

Sets of Barbell 21s for any time that is remaining.

Friday

Daily New and Notes:

Today in 100 Words: This month we will have two options in T1, bench press or OHS. Bench in the 1-5 rep range will have very good carryover to all other forms of pressing we do: push-ups, push press, jerks, handstand push-ups. They are all in the same family. Do no think of this movement as simply a “bro” movement. When done at the percentage below, you will see very nice upper body strength gains. Jumping and landing continues. The ability to be an athlete and develop proprioception. Tier 2 introduces a new Benchmark Challenge at the gym: “Triathlon”. An excellent test of power and endurance. Make sure to track your baseline regardless of your fitness level.

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Warm Up Focus: [THORACIC]. The aim here is to allow ourselves to get better extension in the thoracic spine. There are 12 thoracic vertebra, whose job is to work with rib cage to protect our organs. It’s more stable than mobile, so it’s prone to tightening/stiffening up

DAILY CHALLENGE

“Storm”

First, for Strength.
5×5 Bench Press @ 50-75%
Or, 5×5 Overhead Squat
5 Box Jumps or Overs
10/s Renegade Row

Then, “Triathlon”. For Time.
500m Row
500m Run
20 Burpees

PROGRAM DEVIATIONS

Phase 1 Progressions:
Bench Press  5×12 DB Floor Press
Box Jump Overs
Plate Jump Overs

Advanced Development:
Bench Press 5×5 Overhead Squat
Box Jumps 5/s 1-Leg Box Jumps

SPECIALTY CLASSES

Shred
6a (PB)

W/ a Partner.
A: 300m Run
B: Barbell Shred Complex
(x30 Min)

Barbell Complex – Using an unloaded barbell or light DBs
6 Curls
3/s Front Rack Reverse Lunge
6 Push Press
6 Front Squat

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

12 Min EMOM
5 DB Thruster
5 Alt Grip Pull Up + 3 Push Ups

Then,
8 Ring Hinge Row
5/s One Arm Swing or 10 RKB Swings
10 V-Ups
8 DB Lateral Raise
20m Rev Walking Lunge
Run 150m
(x15 Min)

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: Julianne

10a – 12p @ P360 Crown Crown Point

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