Monday, 6/20

Daily News and Notes:

**P360 Tom Foolery at The Deck, This Saturday! Cold drinks. Fun people. Beer pong. Join us this Saturday at 5 pm at The Deck for our first gym social gathering in months. For full event information, see here. New to the gym? Don’t have a ride or want to ride solo? No problem! We’ll be meeting at the PB gym at 4:30 for anyone who wants to share Ubers, and if you guys want us to organize a bus, tell us on the event page.

mj deadlift

Constantly sore in your back on deadlifts? Try sumo.

How is the set-up for the sumo deadlift different?

  • The feet are outside of the hands.
  • The toes are pointed outward.
  • The torso is more elevated from the hips.
  • The hips are slightly less elevated.
  • Pre-lift tension is felt most in the adductors.

Pros

  • AdductorsThe adductors are a largely under-trained muscle group and the sumo strengthens them quite well.
  • Less Shear Force/Less Injury RiskThe more upright positioning of the torso creates less shear force on the lumbar spine, typically making it a safer lift.  This also means it won’t beat up your lower back as much.
  • Less Bar Travel DistanceLikely creating an easier lockout.
  • Less Energy ExpenditureLeaving more in the tank for the rest of the workout, potentially (however, less opportunity for body composition change).

Cons

  • More TechnicalIt requires more time to set up and attention to detail in the footwork.  This makes it a poor choice for touch and go or anything higher rep.
  • Irritating on the HipsOver time, this wide stance can cause hip irritation if performed for too long without a break.
  • Less Range of Motion – Because of the shorter bar travel distance, it makes it a poor choice for muscle growth.  However, less range of motion does present less possibilities of injury risk.

To read the full article on conventional vs. sumo benefits, read here.

DAILY CHALLENGE

“Shaggy”
Format: 2-Tier
Tracking: Deadlift

First, for Strength.
5×5 Deadlift @ 50-75%
10 Strict DB Press

Then, for Fat Loss & Conditioning
18-15-12-9-6
OH KB Swings
Ring Dips
Chevrons
80m Run

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Deadlifts:
5×10 Band Good Mornings or 5×10 KB Deadlifts
OH KB Swings: Russian
Ring Dips: Elevated Bench Push-Ups

Advanced Development: (~2+ Years)
Deadlift: 5×8 @ 60% Hypertrophy Option
Strict DB Press: Max HSPU

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Warm Up:
30” Bottom Squat Isometric Hold
20 Band Face Pulls
(x2)

Main movement:
10 x 2 Speed Squats @ 70%          → Beginners: 5 x 5 Back Squats
+
AMRAP set @ 70%

Accessory Work:
5/s Single Leg RDLs
20 Banded Leg Extensions
10 Prisoner Sit-Ups
(x3)

Tuesday, 6/21

Daily News and Notes:

**P360 Tom Foolery at The Deck, This Saturday! Cold drinks. Fun people. Beer pong. Join us this Saturday at 5 pm at The Deck for our first gym social gathering in months. For full event information, see here. New to the gym? Don’t have a ride or want to ride solo? No problem! We’ll be meeting at the PB gym at 4:30 for anyone who wants to share Ubers, and if you guys want us to organize a bus, tell us on the event page.

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**Why do we have a progression for beginners on burpees? Despite the fact the burpee is a bodyweight exercise, it is one of the most compromising movements on the spine if the core is untrained and not yet strong. The flopping motion of incorrect burpees puts the spine in hyperextension on every rep, a position you want to greatly avoid. Typically, this is developed by building up pressing strength and core strength and why we have beginners work on the base progression until those skills exist.

DAILY CHALLENGE

“Scooby”
Format: Double Circuits
Tracking: Tier 2 Time

First, w/ a Partner.
1: 200m Row → Max Plank
2: 80m Farmer Walk → Max Burpees
3: 10 MB Slams → Max Wall Sit
Each station is 6 minutes of all out effort. Rotate movements with your partner.

Then, On Your Own.
50 Pull-Ups
200m Run Every Time You Break
*Bands allowed

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
BurpeeBurpee Progressions

Advanced Development: (~2+ Years)
Tier 2 50/30 Pull-Ups for Time
Run 200m Every Time You Break

SPECIALTY CLASSES

Muscle
6 pm (CP)

First,
3x40m Sled Row to 40m Reverse Drag (@BW)
OR*
3×5 Back Squat (75-85%)

Next, Start with A or B:

Superset A:
3 sets of:
8-11 (TF) Wide Grip Bench Press
8-11 (TF) “Crossover” Ring Push Ups
(TF) KB Skull Crushers

Superset B:
3 sets of:
8-11 (TF) Pendlay Rows
8-11 (TF) DB Crescent Rows
(TF) Lat Band Pull Aparts

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

800m Run

1’ OH Plate Lunges
300m Run
1’ Plate GTO
200m Run
1’ Burpees
100m Run
1’ OH KB Swings
300m Run
1’ Hell Trots
200m Run
1’ American Sit-Ups
100m Run

800m Run

Wednesday, 6/22

Daily News and Notes:

Tuesday 50/30 Pull-Ups for Time

Men:

  1. Noah Cosby, 4:45
  2. Lenny Weiner, 7:55
  3. Joe White, 8:15
  4. Sean Sudol, 8:42
  5. Chris Boyd, 8:48

Women:

  1. Brie Hancy, 5:45
  2. Ashley Francis, 9:48
  3. Julianne Russell, 12:10
  4. Anna Hollenhorst, 12:46
  5. Leah Kay, 14:36

**P360 Tom Foolery at The Deck, This Saturday! Cold drinks. Fun people. Beer pong. Join us this Saturday at 5 pm at The Deck for our first gym social gathering in months. For full event information, see here. New to the gym? Don’t have a ride or want to ride solo? No problem! We’ll be meeting at the PB gym at 4:30 for anyone who wants to share Ubers, and if you guys want us to organize a bus, tell us on the event page.

IMG_1252

The Snatch, Clean and Jerk are three Olympic weightlifting movements, along with all of their variations and progressions.  All three lifts employ the generation of force against the ground to accomplish the following:

  1. Accelerate the barbell upward
  2. Use that force created against the inertia of the barbell, to accelerate the athlete downward and into the…
  3. Receiving position

All three lifts require simultaneous upward force of the barbell and downward force of the lifter in order to accomplish a successful rep.  It’s the ultimate yin and yang working together.

The Clean and Snatch are their own unique lifts; however they both are executed under the same fundamental movements, mechanics and angles on the human body. These fundamental movements are known in the weightlifting world as the 3 Pulls.

1st Pull
The phase in which the barbell is lifted from the floor to the point at which maximum upward explosion is reached without pulling with the arms. Typically this is reached around the mid to upper thigh level.

2nd Pull
Is the seemingly fluid transition, where the arms are engaged into the movement as the body reaches full extension at the ankles, knees and hips. The arms continue to draw from that upwards force created through the 1st pull.

3rd Pull
This is the catch of the barbell or the receiving position. This is the transition from the extended position into the receiving position. Try to think of this final pull as a drop. As that barbell continues on it’s upwards path created by momentum and power, the body itself is dropping down in the opposite direction and force is no longer being applied through the ground and up into the body. Rather the barbell, with its inertia, acts as an anchor in space against which the lifter pulls to bring them underneath it.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Fred”
Format: 2-Tier
Tracking: Clean

First, for Strength & Power.
5×5 Hang Clean @ 50 – 75%
6 Goblet Squat Jumps

Then, for Muscle & Athleticism.
8 Barbell Floor Press
5 Box Jumps
150m Row

(x15 Min)
PROGRAM DEVIATIONS

Beginner Modifications
Hang Clean
Hang Muscle Clean
Goblet Squat Jumps Goblet Squats
Box Jumps Squat Jumps
Barbell Floor Press DBs

Advanced Progressions
Hang Clean 5×2 Clean @80-90%

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

Warm Up:
10 BW Squats
10 DB RDLs
(x2)

Barbell Complex:
Without setting the barbell down:

3 Romanian Deadlifts
3 Bent-Over Rows
3 Front Squats
3 Push Press
3/s Reverse Lunges
(x6)

Finisher:
1-Arm Farmers Carry
10” Side Plank
(x6)

Kettlebell Core
5:30p – PB

EMOM
10 Swings + 5 V-ups Then,
6/s Walking DB Lunges
5/s Kneeling KB Press
10 Inverted Rows
5/s Twisting MB Wall Slam
80m Run
(x20 Min) Core Finisher:
30:10
Side Skullers L
Side Skullers R
Crunches
Plank Kick Outs
(x3)

Thursday, 6/23

Daily News and Notes:

Last Friday’s IWT Challenge (Posted Late):

Men:

  1. Noah Cosby, 1:31
  2. Kyle Atkinson, 1:31.3
  3. Kyle Paton, 1:32.3
  4. Sam Epsteen, 1:37.6
  5. Louis Schenk, 1:39

Women:

  1. Brenna Bulach, 1:41
  2. Vivianna Smith, 1:44.6
  3. MJ Kafkas, 1:51.6
  4. Kelly Kehm, 1:53.3
  5. Kim Vaughn, 1:54

**P360 Tom Foolery at The Deck, This Saturday! Cold drinks. Fun people. Beer pong. Join us this Saturday at 5 pm at The Deck for our first gym social gathering in months. For full event information, see here. New to the gym? Don’t have a ride or want to ride solo? No problem! We’ll be meeting at the PB gym at 4:30 for anyone who wants to share Ubers, and if you guys want us to organize a bus, tell us on the event page.

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**The Push-Up

This is where most people are just all wrong from the get go, and without the proper positioning of your hands, arms, hips and even neck, you will perform crappy rep after crappy rep.

Create Tension For starters, pull your feet and knees together so you can maintain tension.  Part of the pushup benefit is in the work on the trunk/core musculature, and even the quadriceps which are working isometrically.  Without tension, the work on these muscles becomes lost. Tension starts in your feet and moves its way up the chain, so bring your toes together, lock your knees, squeeze your glutes together and keep everything tight and tense until that set is finished.

Kiss the Ground to Maintain Tension Believe it or not, where you position your head has everything to do with how your hips will behave in a pushup.  The very top part of your spine is the cervical area (C-Spine) and is very sensitive to hyperextension (looking up when you shouldn’t).   When you are in the pushup position, it is impossible to look up without your hips sagging downward.  When your hips sag, you break that important tension and basically remove any work on your trunk/core.  You also immediately shorten your range of motion and look like one of those people having bad sex with the floor versus performing a pushup.  Instead, focus on kissing the floor.  Not literally, but look down and at end range of motion your face should be centimeters off the floor with eyes looking straight down at it the whole time.

Stack the JointsElbows are usually flailing all over the place on bad push-ups and the result can be very detrimental. Number one, it can be bad for the shoulder.  Number two, when your elbows flare out at 90 degrees you greatly reduce the involvement and targeting of the shoulders and chest and basically just make it a semi-dangerous tricep exercise.   Your working joints (wrist, elbow, shoulder) should essentially all just be stacked on top of one another throughout all parts of the rep.  This means that your elbows should stay at about 20 – 40 degrees off your body the entire time, and your starting position from your hands should be thumbs directly underneath your shoulders.  Flaring elbows are the probably the biggest culprit in sabotaging the productivity of the pushup.

Everything Arrives at Once.  In any body weight movement, correct positioning will have everything arrive at the same time.  In the pushup, your head, chest, hips and legs should all be reaching the floor together and then returning to the starting position at the exact same time, essentially just making this exercise a “moving plank” (as you have likely heard your coaches reiterate in class).  The flip side of this would be sagging hips that hit first do to looking up the whole time.  Pretend your body is connected by a string from your ankles to your ears and that you must keep that string linear throughout the entire set.

DAILY CHALLENGE

“Daphne”
Format: 2-Tier
Tracking: Back Squat

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

Then, in Groups of 3. Rotate off A team member.
A: 500m Run
B & C: Rotating Through

  • 5/s Alt. KB Jerk
  • 10 Monster Walks
  • 3/s Pistol Squats

PROGRAM DEVIATIONS

Beginner Modifications:
Back Squats 5×10 Goblet Squats
KB Jerks DBs
Pistol Squats to Bench

Advanced Progressions:
Back Squats → 4243 Tempo Squat, 5×3
Push-Ups Add Weight

SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3x100m Farmers Carry (Heavy KB)
OR*
3×5 Back Squat (75-85%)

Next, Start with A or B:
Superset A:
3 sets of:
5-8 (TF) Eccentric Floor DB Chest Fly
Immediately drop to (TF) DB Floor Chest Press
(TF) Barbell French Press

Superset B:
3 sets of:
8-11 (TF) KB Split Squats
Immediately drop to (TF) KB Step Ups
Immediately drop to (TF) Calf Raises

 

Shred
7a – CP

Using a single bell the entire class. (36#/18#)
Track how many times you set the bell down.

10 Goblet Side Lunges
10 GTO
20 Russian Swings
200m 1-Arm Farmer Jog
15 Goblet Squats
15 Sit-Ups (holding bell at chest)
10 KB Snatch
20” High Plank (with both hands on the bell)
200m 1-Arm Farmer Jog

(x30 Minutes)

Friday, 6/24

Daily New and Notes:

**There will not be a 6 or 6:30 pm class this evening. We are taking our staff out to a well earned steak dinner.

**P360 Tom Foolery at The Deck, This Saturday! Cold drinks. Fun people. Beer pong. Join us this Saturday at 5 pm at The Deck for our first gym social gathering in months. For full event information, see here. New to the gym? Don’t have a ride or want to ride solo? No problem! We’ll be meeting at the PB gym at 4:30 for anyone who wants to share Ubers, and if you guys want us to organize a bus, tell us on the event page.

skye rowing

DAILY CHALLENGE

“Vilma”
Format: EMOM + Anaerobic Finisher
Tracking: Average Row Time

First, 10 Min. EMOM w/ a Partner.
3/s DB Snatch

Then, Record Avg. Time.
5x300m Row

PROGRAM DEVIATIONS

Beginner Modifications:
DB Snatch DB Muscle Snatch
KB Jerks → DBs
Pistol Squats to Bench

Advanced Progressions:
DB Snatch 3R Hang Snatch @ 70%

SPECIALTY CLASSES

Barbell
12p (CP)

Warm up:
10 Straight Arm Lat Pulldowns
10 Goblet Squats
(x2)

Main Movements:
3 Overhead Squats @ 80%
½ # of Max Pull-Ups
(x5)                                                               

Finisher:
15 DB Skull Crushers
15/s Alternating Hammer Curls
15/s Standing Banded Side Bends
(x3)

Shred
6a (PB)

200m Row
200m Run
20 Push-ups + 20 BW Squats + 20 Sit-Ups
300m Row
300m Run
30 Push-Ups + 30 BW Squats + 30 Sit-Ups
400m Row
400m Run
40 Push-ups + 40 BW Squats + 40 Sit-Ups

Mobility
5:30 (PB)

Saturday, 6/25

Daily New and Notes:

5x300m Row Average:

Men

  1. Kyle Atkinson, 0:48.0
  2. Eric Hansen, 0:52.0
  3. Connor Wilkes, 0:52.3
  4. Inish O’Doherty, 0:53.9
  5. Louis Schenk, 0:54.2

Women

  1. Vivianna Smith + Brenna Bulach, 1:01.5
  2. Bri Cherry, 1:01.9
  3. Amy Beaver, 1:03.4
  4. Kim Vaughn, 1:03.9
  5. M.J. Kafkas, 1:05

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DAILY CHALLENGE

“Scrappy Doo”
Format: Double Circuits

Two 10 min timed circuits

10 Min:

– 10 Renegade Rows
– 10 Monster walks
–  8 Chin ups
– 10 Rev Crunches

—Bridge Run following 10 min—-

 10 Min:

– 10 Goblet Squats
– 10 Goblet Curls
– 5/s KB Press
– 45″ Plank
—Bridge Run following 10 min—-

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 6/19

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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