Monday

Daily News and Notes:

Friday Men’s Triathlon:

  1. Than Merrill, 3:59
  2. Tanner Johnson, 4:34
  3. Ian Felicitas, 4:59
  4. John Blackburn, 5:04
  5. Ryan Booth, 5:10
  6. Agustin Cmet, 5:21
  7. Dave Draizen, 5:22
    Ryan Foster, 5:22
  8. Joe White, 5:24
  9. Matt McGovern, 5:28
    Joe Scharnweber, 5:28

Friday Women’s Triathlon:

  1. Viv Smith, 5:10
  2. Kelsey O’Brian, 5:42
  3. Gina Burgess, 5:44
    Jessica Joy, 5:44
  4. Ashley Francis, 5:49
  5. Chloe Manese, 6:08
  6. Corinne Ingham, 6:15
  7. Lauren Kalocay, 6:20
  8. MJ Kafkas, 6:21
  9. Lauren Faison, 6:28

Today in 100 Words: Monday’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. Today, we start with behind the neck pressing, an excellent movement for shoulder mobility and overhead strength. Don’t linger here. Weight should be light. 10 to 1 rep scheme in Tier 2, select weight that allows you to be challenged, yet not overwhelmed. Ensure full elbow extension on your chin-ups, and don’t be stubborn with your band selection. Think about driving with your legs on the rower, not pulling with your arms.

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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

“Michael Meyers”

First, for Strength/Mobility.
5×10 Behind the Neck Press

Then, 10:1
FTF Push Jerk
Chin-Ups
MB Option*
V-Ups
200m Row

*PB – MB Slams
*CP – Wall Balls

PROGRAM DEVIATIONS

Phase 1 Progressions:
Behind the Neck Press  DBs as needed
Push Jerk
DB Push Jerk

Advanced Development:
For Time:
8 T&G Power Cleans (135#/95#)
200m Run
(x6)

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

CLEANS – WEEK 2/6
FOCUS: Hip Extension

Warm-Up:
10 RKB Swings
5 Muscle Cleans
(x3)

First Progression:
3 x 5 Hip Power Cleans @ 50%

Second Progression:
5 x 3 Hang Power Cleans @ 75-80%

Tuesday

Daily News and Notes:

Today in 100 Words: Continue to build your focus on proper front rack. Fingers outside of the shoulders. Tall elbows and big breathe, especially focus on maintaining the breathe if you are box squatting. Press the floor away from you on your handstand work, and pull your head through. When you are up on the wall, keep your feet together and your toes up. Tier 2 will be a hard pace, push fast on it and try to stay moving for as much of it as possible. If you are in Phase 1, you will test your 5’ goblet squats and then do lunges in the second tier. All levels, remember to stay tight on the row portion of the renegade complex.

 

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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

“Freddy Kruger”

First, for Strength.
4×3 Front Squats @50-80%
Max Handstand Holds

Then, for Conditioning.
10 Goblet Squats
10 Renegade Complex
200m Row/Run Rotation
(x up to 20 Min)

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:
Front Squat 4×5 Box Front Squats
Handstand Hold
HSPU

SPECIALTY CLASSES

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

First, for Ab Work.
10/s Side Plank Hip Drops
30 MB Mountain Climbers
15” Hollow Hold
(x7 Min)

50-40-30-20-10
OH KB Swings
Split Lunge Jumps
Bicycle Crunches (Total)
Renegade Rows (Total)
500m Run

Olympic Weightlifting
12 pm (PB)

CLEANS – WEEK 2/6
FOCUS: Hip Extension

Warm-Up:
10 RKB Swings
5 Muscle Cleans
(x3)

First Progression:
3 x 5 Hip Power Cleans @ 50%

Second Progression:
5 x 3 Hang Power Cleans @ 75-80%

Muscle
6 pm (CP)

First,
10 Back Squat @ 50-60%
15/s DB Bench Rows
15 Straight Arm Band Pushdowns
(x5)

Then,
10 Barbell Hip Thrusts
15 Behind the Neck Press
80m Farmer Walk
(x5)

Wednesday

Daily News and Notes:

Men’s 500m Sprint Average

  1. Tanner Johnson, 1:28
  2. Jeremy Coombs, 1:29.5
  3. Sean Sudol, 1:30
  4. Eric Hansen, 1:33
  5. Matt Tansey, 1:40
  6. Rich Michal, 1:43.5
  7. Nik Kafkas, 1:44
  8. Dave Thomas, 1:45.5
  9. Sam Epsteen, 1:46.5
  10. Mark Niznik, 1:48
    Matt Mandel, 1:48

Women’s 500m Sprint Average

  1. Viv Smith, 1:45
  2. Gina Burgess, 1:46.5
  3. Ashley Geary, 1:50
  4. Lauren Kammler, 1:51
  5. Mindy Mondoux, 1:53
  6. Kelsey O’Brien, 1:55
  7. Tori Saiz, 1:56
  8. McKensie Kahnweiler, 1:56
  9. Lauren Faison, 1:57.5
  10. Julia Senders, 1:58

 

Today in 100 Words:  Once more, stand alone emphasis on fat burning and conditioning today. 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. Everything is relatively low volume as far as reps go, so challenge yourself to perform them as aggressively as possible. Rotate through five, 5 minute stations and take advantage of the two minute recovery window after each. If you are not tired after the five minutes, you need to re-assess your effort level on the next interval.

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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

“Pennywise”

5×5’ Intervals / 2’ Rest Between Each.
10 Power Rope Slams
3 MB Slams
5 Burpee Broad Jumps
3/s DB Snatch
10 Power Strokes

Then,
2x500m Sprint w/ 2’ Rest in Between Each.
Average times and record it.

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

SNATCHES – WEEK 2/6
FOCUS: Hip Extension

Warm-Up Progressions:
2 x 5 BTN Press
1 x 5 Snatch Pulls from hang position @ 80%

First Progression:
3 x 5 Hip Power Snatch @ 30-50%

Second Progression:
5 x 3 Hang Power Snatch @ 75-80%

Kettlebell Core
5:30p (PB)

Core Circuit:
8 Min.

Circuit 1:
5 Double KB Clean>Press>Squat
5/s Renegade Row
(x12 Min)

Circuit 2:
5 Pull Ups
8 DB RDL
Run 50m
5 Wall Balls > 5 Chest Pass
Run 50m
(x12 Min)

Thursday

Daily News and Notes:

Today in 100 Words: Build strength in Tier 1 on the deadlift. Take a big breath on the set-up and stay tight in your core on the pull. Feel like you are bending the bar to make sure your lats are turned on. Squeeze the glutes at the top of the rep, but do not hyperextend the lumbar, aka “lean back” at the top of the rep. There is no need to take it that far. In Tier 2. Supine Rows. Keep your hips flat as you row. Try and sit very low on the side lunge portion of the lunge complex. On the side raises, only go to parallel. Anything above that will target the traps and we don’t want that.

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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

“Jason”

First, for Strength.
4×5 Deadlifts @ 50-80%
Or, 10/s Staggered Stance Deadlifts
12 Seated Banded Rows

Then, for Conditioning.
10 Supine Row
2/s Goblet Lunge Complex
10 DB Side Raises
10 Ring Dips
100m Run
(x up to 20 Minutes)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts  5×12 KB Hinge Taps

Advanced Development:
Deadlifts 4×3 @ 85%

SPECIALTY CLASSES

Shred
7a, 6p – CP

30-25-20-15-10-5
Push-Up + Renegade Row
DB Step-Ups
Ring Rows
V-Ups
400m Row
Every 3 minutes, perform 5 burpees.

Olympic Weightlifting
12 pm (PB)

SNATCHES – WEEK 2/6
FOCUS: Hip Extension

Warm-Up Progressions:
2 x 5 BTN Press
1 x 5 Snatch Pulls from hang position @ 80%

First Progression:
3 x 5 Hip Power Snatch @ 30-50%

Second Progression:
5 x 3 Hang Power Snatch @ 75-80%

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 Barbell Rows
(x5)

1 DB Bench Press 21
12 Romanian Deadlift
(x5)

Friday

Daily New and Notes:

Today in 100 Words: Using the bench press to continue to build upper body pressing strength that will carry over to all forms of press, including the jerk and handstand push-ups. Today’s rep scheme will also take us into the muscle building rep range, so we will be looking to build muscle across the upper body. Continuing to progress in our plyometric work with box jumps, and taking advantage of the depth jump option for more advanced athletes today. Tier 2 will be a very challenging and productive one mile of total output, split up 50/50 on rowing and running. Record time.

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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.
5×8 Bench Press,
Or, 5×3 Overhead Squat
5 Box Jumps or Overs

Then, “Biathlon”.
800m Row
800m Run

PROGRAM DEVIATIONS

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

Advanced Development:
Box Jumps 5 Depth Jumps

SPECIALTY CLASSES

Shred
6a (PB)

First,
20 DB Lunges
20 Ring Rows
20 Squat Jumps
20 Reverse Crunches
20 DB Thrusters
200m Run
(x25 Minutes)

Then, Abs Finisher.
60 OH Plate Flutter Kicks
10 High Plank Kickouts
10/s Side Crunches
20” Reverse Plank
150m Row
(x12 Minutes)

Mobility 
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

Circuit A,
10 RKB Swings
6 MB Slams

30″ Reverse Plank

200m Run
(x15 Min)
Circuit B,
3/s Humblers
8 Plate GTO
30″ Plank
150M Row
(x15 Min)
Finisher,
10 Hell Trots

OPEN GYM COACH: Kyle

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

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