Tuesday

Daily News and Notes:

Friday Men’s “Biathlon”

1. Than Merrill, 5:49
2. Tanner Johnson, 5:51
3. Joe Scharnweber, 6:11
   James Cross, 6:11
4. Sam Eistenstein, 6:13
   Matt Mandel, 6:13
5. Carl Barbee, 6:15
6. Justin Hancy, 6:18
7. Jonathan Race, 6:19
8. Joe White, 6:21
9. Noah Cosby, 6:25
10. Erik Stephensen, 6:26

Friday Women’s “Biathlon”

1. Corinne Ingham, 6:35
2. Megan Veloza, 6:59
3. Tali Gires, 7:13
4. Gina Burgess, 7:15
5. Jen Duche, 7:16
6. Chloe Manese, 7:18
   Bri Cherry, 7:18
7. Lisa Vineyard, 7:21
8. Michelle Yourglich, 7:26
9. Julia Senders, 7:36
10. Shannon Gearing, 7:41

Today in 100 Words: This week, we go higher rep on our front squats at a lighter weight. So much of front squatting success is based around the strength of the core which doesn’t get much strengthening in the rep scheme of 1-5. By going up in weight a bit, we are letting our core brace us and get 50 reps in @ 50%. Focus on tall elbows and inhale at the top. Remember to get the hands outside of the shoulder on the front rack set-up so we are in external shoulder rotation. In Tier 2, select a weight that is challenging. Focus on the HINGE of the HIPS, not the BEND of the KNEE.

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

“Michael Scott”

First, for Core.
10 Front Squats @ 50%
Max Handstand Hold
(x5)
—
Then, for Conditioning.
150 RKB Swings
5 Push-Ups + 200m Run every time bell is set down.

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squats  → 5′ GOBLET SQUAT TEST (53#/36#), or 5×12 Goblet Squat
Handstand Hold → Floor Seated DB Press

Advanced Development:
Handstand Hold → HSPU
→ 200

SPECIALTY CLASSES

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

First, for Glutes.
10/s Donkey Kicks
3 Nordic Hamstring Curls
12 Frog Bridges
(x8 Min)
—
Then, for Cardio.
15 OH KB Swings
3/s 1-Leg Burpees
5 Push-Up Walk Backs
10/s Toe Tap Planks
30 High Knees in Place
200m Row
200m Run
(x30 Min)
—
Ab Work to Finish.
5/s Pendulum Swings
10 Reverse Crunches
45 MB Mountain Climbers
20” Plank
(x8 Min)

Olympic Weightlifting
12 pm (PB)

CLEANS – WEEK 3/6
FOCUS: Pulling from the floor
TRACKING: 3-Rep Power Cleans

Warm-Up:
2 x 5 Muscle Cleans
2 x 5 Clean Deadlifts @ 50%
—
First Progression:
2 x 5 Clean Pulls from the floor @ 80%
—
Second Progression:
3 Power Cleans @ 75-85% til class ends

Phase 1: Clean mobility work can be added if members are unable to get into front rack position. If people are very new to cleans, have them stick to 5 x 5 Hang Power Cleans.

Muscle
6 pm (CP)

First, for 5 Minutes.
Coaches Rx Warm-Up
—
Then,
10 Back Squat @ 50-60%
8/s 1-Arm DB Bench Press
TF Reverse Grip Barbell Curls
(x5)
—
Then,
15 Behind the Neck Press
80m Sled Drag
(x5)

Wednesday

Daily News and Notes:

Today in 100 Words: This week, we extend the duration of the intervals a bit, but maintain an extremely high pace. Pace should be as fast as you can move and the movements as powerfully as possible. We are once again looking for maximum output for short bursts. Perform the Burpee Slams with power. On the Archer Rows, make sure not to over rotate your upper body and make sure to perform on your hand (high plank), not your elbow. Go all out on the finisher and set a baseline.

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

“Al Bundy”

8’/90” Intervals. 3 Rounds.
5/s Reverse Lunge + Waves
5 Burpee MB Slams
7 Mountain Rows
10/s KB Archer Rows
1 High Plank Ladder Walk
—
Then, Aerobic Finisher. For Time.
CP – Bridge Run
PB – “Block Party” Run

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

SNATCHES – WEEK 3/6
FOCUS: Learning to Squat
TRACKING: 5-Rep Hang Snatch

Warm-Up Progressions:
2 x 5 Overhead Squats against a wall
3 x 3 Overhead Squats @ 50%
—
First Progression:
2 x 5 Drop Snatch @ 30-50%
—
Second Progression:
5 x 5 Hang Snatch @ 50-75%

Kettlebell Core
5:30p (PB)

Thursday

Daily News and Notes:

Men’s Bridge Run:

1. Eric Hansen, 4:15
2. Zach Tanner, 4:39
3. Justin Hancy, 4:42
4. Jeremy Coombs, 4:43
5. Ian Felicitas, 4:54

Women’s Bridge Run:

1. Danielle Jakobowski, 4:50
2. Viv Smith, 5:02
3. Alyssa Newcomer, 5:05
4. Megan Veloza, 5:12
5. Jess Malone, 5:17

Men’s Block Party:

1. Joe Scharnweber, 3:36
2. Vik Babu, 3:45
3. Ricardo Medina, 3:54
4. Ben Caulkins, 3:56
   Ben Romig, 3:56
5. Brett Marquis, 3:57

Women’s Block Party:

1. Kelsey O’Brien, 4:09
2. Jenn Ciofolo, 4:21
3. Lauren Kammler, 4:23
4. Chloe Manese, 4:24
5. Emily Mohammed, 4:38

Today in 100 Words: This week, we have a higher rep, lower weight application of the deadlift. Often times, when we go heavy we bypass the core and glutes and we rely on the overall strength of the complete system. By dialing back, we focus on one of individual parts of that system: The hamstrings. On the Lawnmower Rows, Make sure the back toe is totally forward and the hips are totally squared. This will engage the glute medius where it otherwise wouldn’t. On your barbell hip thrusts, do not hyperextend at the top of the rep. Contract and squeeze the glutes. Dial in productive rowing efficiency on your 150m row pieces.

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

“Cosmo Kramer”

First, for Strength.
8 Deadlifts @ 50%
Or, 10/s Staggered Stance Deadlift
12/s KB Lawnmower Row
(x5)
—
8 Barbell Hip Thrusts
12 Plate Curl & Press
150m Row
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  → 5×12 KB Hinge Taps

Advanced Development:
Deadlifts → 4×4 @ 80%

SPECIALTY CLASSES

Shred
7a, 6p – CP

30 Minute Deck of Cards.
A – 3: 200m Row + 20 OH KB Swings + 60 OH Flutter Kicks (x2)
4 – 6: 10 Burpees + 20 Split Lunge Jumps + 5 American Sit-Ups (x2)
7 – 9: 200m Run + 20 OH Walking Lunges + 20 Push-Ups (x2)
10 – K: 8/s Lunge Pass Throughs + 8 Hell Trots
Joker: 1/2 Bridge Run
—
Then,
Bridge Run Finisher

Olympic Weightlifting
12 pm (PB)

SNATCHES – WEEK 3/6
FOCUS: Learning to Squat
TRACKING: 5-Rep Hang Snatch

Warm-Up Progressions:
2 x 5 Overhead Squats against a wall
3 x 3 Overhead Squats @ 50%
—
First Progression:
2 x 5 Drop Snatch @ 30-50%
—
Second Progression:
5 x 5 Hang Snatch @ 50-75%

Muscle
5:30 – PB

First, to Warm Up.
12 Behind the Neck Presses (unloaded barbell)
10 Bumper Plate Glute Bridges
(x4)
—
Then,
8 Box Squat
1 DB Bench Press 21s
1 DB Hammer Curl 21s
(x5)
—
12 Romanian Deadlift
15 Straight Arm Band Pulldown
(x5)

Friday

Daily New and Notes:

Today in 100 Words: Tier 1 will be a 20 minute slow moving circuit where the emphasis is on strength. On your bench press, continue to apply a focus of about a 45 degree elbow angle and drive your feet into the ground. We continue to have the Overhead Squat as an option for those with requisite strength stability and mobility. It’s an awesome movement. Focus on a soft landing on your broad jumps, launch with your arms. Deep set grip on your Farmer Walks, not in your fingertips. Tier 2 will follow similar pacing as Tier 1. Move slow and at a lighter weight than normal on the Turkish Get-Ups. Focus on eye contact with the weight the entire time and a completely locked out elbow.

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

“Leslie Knope”

First, for Strength.
5 Bench Press @ 50-75%
5 Broad Jumps
80m Farmer Walk
(x20 Min)
—
Then, for Conditioning.
2/s TGU
10 Ring Dips
12 Banded Pull-Ups
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Bench Press  → 5×10 DB Floor Press
Broad Jumps → Squat Jumps
Ring Dips → DB Strict Press
Banded Pull-Ups→ 6 Reps

Advanced Development:
Bench Press → 5 OHS

SPECIALTY CLASSES

Shred
6a (PB)

4/s Heavy Renegade Rows
3 Purgatory Complexes
10 Push-Ups + Spiderman Crunch
5 MB Slams
200m Row
200m Run
(x40 Minutes)

Every 3 Minutes, Minute 0 – 20: 5 Burpees
Every 3 Minutes, Minute 21- 40: 5 Tuck Jumps

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym Coach: Viv

10a – 12p @ P360 Crown Crown Point