Monday

Daily News and Notes:

**Thank you so much for coming out and supporting the Adaptive Athlete Association of San Diego on Saturday! Seeing the support our community always gives to those in need are among the things we are most proud of. You all helped a lot of folks less fortunate than us, and that is truly appreciated.

**FRIDAY “Little Bill” Times

Men:

  1. Noah Cosby, 13:47
  2. Kyle Atkinson, 15:16
  3. Joe White, 15:29
  4. Connor Wilkes, 15:52
  5. Ben Romig, 16:24

Women:

  1. Viv Smith, 16:44
  2. Natasha Keitges, 17:54
  3. Julianne Russell, 18:06
  4. Bri Cherry, 18:06
  5. Lauren Faison, 18:22

IMG_5223FOCUS OF THE DAY: Build squat strength then focus on burning fat and building conditioning.

THINGS TO THINK ABOUT IN THE BACK SQUAT: When beginning the concentric phase of the movement (ascent), think about your weight distribution in the initial push off the ground. (VIDEO HERE)

IF YOU ARE IN PHASE 1: Continue your development of mastering the squat mechanics before going heavy. Keep your chest tall and your knees out.

DAILY CHALLENGE

“Dale Dobek”
Format: Back Squat

First,
5×5 Back Squat @ 50-75%
10 DB Side Raises

Then, in a Circuit.
8 Pull-Ups
6 DB Front Squats
15” Hollow Holds
150m Run
(x15 Minutes)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Back Squat 10×5 Goblet Squats

Advanced Development: (~2+ Years)
Back Squat 5×2 @ 80-90% + AMRAP @ 70% after the fifth set.
 

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movements:
5:3:2:1:1 Cleans   → Level 1 BB Club+
5×5 Hang Clean @ 50-75% → Other

Finisher: 5 min EMOM
10 Heavy Goblet Squats

 

Tuesday

Daily News and Notes:

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FOCUS OF THE DAY: Build power endurance and build work capacity.

THINGS TO THINK ABOUT IN THE ROW: Realize your meter count is tallying up on your recovery (after your stroke). Take your time on the recovery and get more power out of each stroke. The flywheel should make as much noise as possible.

IF YOU ARE IN PHASE 1: Prioritize rowing technique. We do it often.

DAILY CHALLENGE

“Brennan Huff”
Format: Power Endurance

Rope Movement
A: Burpee + 10 Waves (x3)
B: 10/s Russian Slams
C: 10/s Rotated Waves
150m Row
60 OH Flutter Kicks
3/s Goblet Reverse Lunges
200m Run

Perform 4 sets of 7 minutes on, with 90 seconds rest in between each. Go hard on the 7 minutes.

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
150m Row Focus on your technique!
OH Flutter Kicks Plate Optional

Advanced Development: (~2+ Years)
Goblet Reverse Lunges Goblet Squat Burpees

SPECIALTY CLASSES

Barbell
12 pm (PB)

Main Movements:
5:3:2:1:1 Cleans   → Level 1 BB Club+
5×5 Hang Clean @ 50-75% → Other

Finisher: 5 min EMOM
10 Heavy Goblet Squats

Muscle
6 pm (CP)

First, 3 Sets of:
5x Box Squat
OR*
5x Jefferson Deadlift

Next, Start with A or B:
Superset A:
8-11(TF) Bench Press
8-11(TF) Standing DB Chest Fly
(TF) Diamond Push-Ups
(x3)

Superset B:
8-11(TF) UH Barbell Row
8-11(TF) DB Back Fly
(TF) Band Pullthrough Curl
(x3)

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

First, for 5’
5 Pushup Kickouts
5 Mountain Climbers
5 High Knees
10 V-Ups

Then,
25-20-15-10
V-Ups
OH Plate Lunge
Bus Drivers
500m Run

Wednesday

Daily News and Notes:

IMG_5394

FOCUS OF THE DAY: Learn how to apply power and athleticism via the clean.

THINGS TO THINK ABOUT IN THE CLEAN: Your arms are simply levers. Your total body moving in unison is what applies velocity and moves the barbell.

IF YOU ARE IN PHASE 1: Fast elbows.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Dr. Dobek”
Format: 2-Tier

First, for Strength.
5×5 Hang Clean Complex @50-75%

Then, for Fat Loss and Cond.
40m Walking Lunge
40m Run
5/s Humblers
(x15 – 20 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Cleans
Hang Muscle Cleans

Advanced Progressions
Hang Cleans 5×2 Hang Clean or 5×2 Clean @ 80-90%
Lunge/Run Perform w/ Plate

SPECIALTY CLASSES

Barbell
6 pm (CP)

Main Movements:
5 x 2 Snatch @ 80-90%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others

Finisher:
5 x 5 BTN Strict Press

Kettlebell Core
5:30p – PB

12 Pass Through Lunge
6/s Offset Push Up
8/s Side plank Archer row
12 Hook Swing
(x12 Min)

8/s Monster walks
15 Banded Leg Lifts
10 Alternating DB Clean To Press
200m Run
(x12 Min)

Partner Finisher:
A. 20 1 arm swings
B. Plank Drops

A. Waiter Walk
B. Crunches
(xTR)

Thursday

Daily News and Notes:

11728835_10153499872232953_8811073208434074197_oFOCUS OF THE DAY: Select weight that allows maintenance of form while still being challenging.

THINGS TO THINK ABOUT IN THE DEADLIFT: The pace is quick. Breathing and conservation in your weight selection are important.

IF YOU ARE IN PHASE 1: Do everything properly over challenging. The pace will provide the challenge.

DAILY CHALLENGE

“The One They Call Derek”
Format: EMOM-ish

A: 10 DB Push Press + 10 Ring Rows
B: 10 Deadlifts + 10 Reverse Crunch
C: 15 MB Slams + 5 Squat Jumps

There will be (15) 90 second intervals on the clock. On the start of each, perform one station. Rest until the next minute and move onto next station. Flow through for 15 stations.

PROGRAM DEVIATIONS

Phase 1 Modifications:
Deadlifts
KB Hinge Taps

Advanced Progressions:
Deadlifts → 185#/135#

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

(3) 10 Minute Stations with a 2 Minute rest between each.

Station 1:
Row 200m, Then Run 80m

Station 2:
Max Hell Trots

Station 3:
10 Plate GTO
60 Flutter Kicks

Barbell
6 pm (CP)

Main Movements:
5 x 2 Snatch @ 80-90%  → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75%  → All others

Finisher:
5 x 5 BTN Strict Press

Muscle
5:30 – PB

First, 3 Sets of:
5x Back Squat (@75%)
OR*
5x Deadlift (@75%)

Next, Start with A or B:
Superset A:
8-11(TF) UH Barbell Floor Press
8-11(TF) KB Crush Press
(TF) Triceps Kickbacks
(x3)

Superset B:
8-11(TF) Unbroken Pullup
8-11(TF) Heavy DB Pullover
(TF) DB Curl
(x3)

Friday

Daily New and Notes:

5 Pillars of Strength Workshop

FOCUS OF THE DAY: Respect your shoulder development.

THINGS TO THINK ABOUT ON THE JERK: It’s not about strength, it’s about developing strong, healthy shoulders. Choose your implements with that in mind.

IF YOU ARE IN PHASE 1: Push the head THROUGH on the press.

DAILY CHALLENGE

“Nancy Huff”
Format: 2-Tier

First, for Strength.
5×5 Push Jerk or Press
5 Box Jump Overs

Then, in a Circuit.
80m Farmer Walk
1 In, 1 Out Ladder Course
10 Barbell Rows
10 Sit-Ups
(x 15 – 20 Minutes)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Press w/ DBs
BB Rows DB Rows on Bench

Advanced Progressions:
Tier 1 5×2 Split Jerks @ 80-90%
BB Rows 15 Reps
Sit-Ups American Sit-Ups

SPECIALTY CLASSES

Shred
6a (PB)

In Teams of 3. Rotate on A Team Member.
A: 500m Run
B: Renegade Rows
C: Mountain Complex
(x35 Minutes)

Plus Wild Card Surprise 🙂

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

“Chris Gardoki”
Format: Circuit

5/s DB Snatch

10 Total Russian Twist
10 Pushups
5 Plate OH Complex
10 Squat Jumps
10 Band Lat Pull downs
10 Up/Down Plank
300M Run
(x30 Min)

OPEN GYM: 9a-12p @ PB

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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