Tuesday, 6/28

Daily News and Notes:

FOCUS OF THE DAY: Front squat properly for your current core strength and mobility.

THINGS TO THINK ABOUT IN THE FRONT SQUAT: Prioritize keeping your elbows up, big breathe into your belly prior to each rep, weight will be more over the midfoot than heel, don’t let your torso fold like an accordion.

IF YOU ARE IN PHASE 1: Master the Goblet Squat. It will eventually lead to sound front squats.

DAILY CHALLENGE

“Ramsay”
Format: 2-Tier
Tracking: Front Squat

First, for Strength.
5×5 Front Squats @ 50-75%
12 Push-Ups
—
Then, for Conditioning.
6 Chin-Ups
8 Plate GTOs
4 Box Jumps
100m Row
(x6)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Front Squat → 10×5 Goblet Squats
Box Jumps → Squat Jumps

Advanced Development: (~2+ Years)
Front Squat → 5×2 Front Squat @ 80-90%

SPECIALTY CLASSES

Muscle
6 pm (CP)

First,
3×5 Front Squat (75-85%)
OR*
3×5 Deadlift (75-85%)
—
Next, Start with A or B, then switch:
Superset A:
8-11 (TF) Wide Grip Pull Ups
(TF) Alternating KB Row
8-11 (TF) Around The World DB Raises
(x3)

Superset B:
8-11 (TF) Incline DB Fly
Immediately Drop to (TF) Incline DB Press (use same weight)
(TF) Banded Barbell Curls
(x3)

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

Non-stop for 8 minutes. At each minute, you switch movements without resting. After the 8 minutes, run 300m. The, rest for 3’. Perform this three times.

Minute 1: American Sit-Ups
Minute 2: Push-Ups
Minute 3: Lunge Jumps
Minute 4: 5 High Knees → 5 Mountain Climbers
Minute 5: Cannonballs
Minute 6: Chevrons
Minute 7: Plank
Minute 8: DB Thrusters
Run 300m
(x3)

Wednesday, 6/29

Daily News and Notes:

5 Minute Row

Men

1. Bacon Kreutter, 1,509 m
2. Ryan Booth, 1,506 m
3. Eric Hansen, 1,503 m
4. Connor Wilkes, 1,503 m
5. Tanner Johnson, 1,471 m

Women

1. Bri Cherry, 1,315 m
2. Viv Smith, 1,313 m
3. Kelly Kehm, 1,303 m
4. Brenna Bandy, 1,245 m
5. Thai Saboya, 1,240 m

FOCUS OF THE DAY: Develop your clean, don’t move so quickly that your technique becomes an after thought.

THINGS TO THINK ABOUT IN THE HANG CLEAN: Descend by bending at the hips not the knees, keep your arms straight on the jump, turn the elbows over quickly on the catch. If you are doing touch and go, do not bend the elbows too early!

IF YOU ARE IN PHASE 1: Worry less about pace and more about your technique on the clean and rowing.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Tywin”
Format: Oly Circuit
Tracking: 5 Min Row

For 6 rounds, quickly.
5 Hang Cleans @ 50%
12 Renegade Rows
5 Hang Cleans @ 50%
5 MB Slams
200m Run
—
Then, track and record.
5 Minute Row for Distance
PROGRAM DEVIATIONS

Beginner Modifications
Hang Clean→ Hang Muscle Clean

Advanced Progressions
Hang Clean #2 → T&G Power Cleans

SPECIALTY CLASSES

Barbell
12p, 6 pm (CP)

First, 20 Minute EMOM
10 Back Squats @ 30-40%
10 Prisoner Sit-Ups
—
Then,
800m Partner Sled Drag
+
KB Farmers Walk

Kettlebell Core
5:30p – PB

Thursday, 6/30

Daily News and Notes:

Men (62#)

1. Sean Sudol, 13:03
2. Jeremy Richa, 13:40
3. Mike Rijstembil, 14:40
4. Adam Hascall, 15:30
5. Sam Epsteen, 16:54

Men (53#)

1. Mark Niznik, 8:15
2. Nick Roehr, 9:07
3. Chris Lynch, 10:16
4. Kenny Davis, 10:50
5. Matt Parvis, 11:45

Women (44#)

1. Brenna Bulach, 7:09
2. Lauren Faison, 13:39
3. Jess Montgomery, 13:39

Women (36#)

1. Heather Raftery, 8:13
2. Amy Beaver, 9:41
3. Marissa Dubolino, 10:48
4. Thai Saboya, 10:51
5. Leah Kay, 11:50

FOCUS OF THE DAY: Go hard. Hit good reps.

THINGS TO THINK ABOUT IN THE SWING: More hips, less knees.

IF YOU ARE IN PHASE 1: Perform the workout with set structure to allow development and volume, not exhaustion.

DAILY CHALLENGE

“Cersei”
Format: 2-Tier
Tracking: “Cersei”

First,
100 KB Swings for Time (53#/36#)
Every time you set the weight down, run 200m.
Then,
100 Goblet Squats for Time (53#/36#)
Every time you set the weight down, run 200m.

PROGRAM DEVIATIONS

Beginner Modifications:
Format→ Not for time, break up 100 reps in structured 10×10 and run 200m every five sets.

Advanced Progressions:
Weight → (62#/44#)

SPECIALTY CLASSES

Muscle
5:30 – PB

First,
3×5 Eccentric 4:1:1 Squat (65-70%)
OR*
3×8 Zercher Squat
—
Next, Start with A or B:
Superset A:
5-8 (TF) Eccentric Asstd. DB Chest Fly
Immediately drop to (TF) DB Chest Press
(TF) Band Triceps Pushdown
(x3)

Superset B:
8-11 (TF) Pendlay Row
10-12 (TF) Ring Face Pull
(TF) Supported Trap-2 Raise
(x3)

Shred
7a – CP

400m Run
20 Burpees
400m Run
20 Hell Trots
400m Run
20 Mountain Complex
400m Run

Friday, 7/1

Daily New and Notes:

FOCUS OF THE DAY: Challenge yourself on the snatch.

THINGS TO THINK ABOUT IN THE SNATCH: Rip the weight off the floor, keep the elbow straight until it’s time to jump, finish with the wrist directly over the shoulder (don’t let them arm drift out).

IF YOU ARE IN PHASE 1: Develop basic pulling mechanics in the Olympic lifts through Muscle Snatches.

DAILY CHALLENGE

“Boulton”
Format: 2-Tier
Tracking: Snatch

First, w/ a partner in a 10’ EMOM.
5/s DB Snatch
—
Then, for conditioning.
20 Rotational Rope Slams
8 Pendulum Swings
5/s Rotational Deadlift
100m Run
(x15 Min)

PROGRAM DEVIATIONS

Beginner Modifications:
DB Snatch → 5×3 Hang Snatch @ 80%

Advanced Progressions:
Rotational Deadlift → KB Deadlifts

SPECIALTY CLASSES

Barbell
12p (CP)

First,
10 x 2 Speed Deadlifts @ 75%
—-
Then,
12 KB Stiff-Legged Deadlifts
10/side DB Lateral Stationary Lunges
20 Banded Leg Curls
(x3)

Shred
6a (PB)

Deck of Cards. Pull a card from the deck, perform the movement and reps as prescribed by Coach Brenna.

Mobility
5:30 (PB)

Saturday, 7/2

Daily New and Notes:

DAILY CHALLENGE

“The Mountain”
Format: Double Circuits

OPEN GYM: 9a – 12p @ P360 PB

Sunday, 7/3

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP