IMPORTANT NOTE- If you ate usually in the 7:05 group but come early on Mondays, stick with the 6:00 AM group through warmup and strength, then we will break up conditioning groups.
We are all doing the same movements tomorrow, so I am going to post the videos before the workouts. Check them out, they will be super helpful for better understanding what it is we are doing in the gym, and in turn help you move better and perform better.
DEEP SQUATS!
Mobility Prep for Squats!
Pullup Technique!
Ring Rows!
6:00 AM Group
Warmup:
General Dynamic
Lax Ball in your hips
Lax Ball in your shoulders
Strength:
Back Squat- we are going to work up to a heavy single!
Conditioning:
5 rounds-
:30 Pullups or Ring Rows (if you do not yet have strict pullups)
:30 Rest
:30 Goblet Squats
:30 Rest
:30 Burpees
:30 Rest
7:05 Group
Warmup:
General Dynamic
Squat prep mobility
Lax ball in the shoulder
Strength:
Dynamic Effort Back Squat
On the minute for 10:00-
2 back squats at 65-70% of 1 rep max
Conditioning:
3 rounds-
15 Back Squats, unbroken (we will use goblet squats for some people)
15 Pullups, fast and unbroken (We can scale the number of pullups, as well as subbing ring rows)
15 Burpees, fast but NOT SLOPPY
Rest 2-3 minutes between rounds
Sunday, September 30, 2012
Wednesday, September 26, 2012
9/27/12 AND YA DONT STOP
Everyone has done a great job so far this week, keep it up!
I know everyone is pretty sore, so here is a mobility video for everyone. Unglue that high hammy and think about the upstream/downstream concept!
6:00 AM Group
This is going to be another instructional session. We are going to work on the clean and the pullup, and if we have time we will do a conditioning workout.
Here is a link to the pullup bands- http://www.roguefitness.com/rogue-monster-bands.php You are going to want the green band.
Check out these videos!
7:05 AM Group
Today is about Snatches... lots and lots of Snatches
Warmup-
General Dynamic
Unglue your high hammies (see the video at the top of this post)
Lax ball along the scapula, the usual
Internal Rotation!
Super Secret New Barbell Smash Mob (you'll see)
Strength-
Max Effort Power Snatch
Work up to a heavy single, but don't let your technique go to crap!
Conditioning-
60 Power Snatches (girls use empty bar, guys use 75-95)
At the top of each minute perform 2 burpees
NOTE- there is the option to do this workout with Dumbbell Snatches, we will walk about who this is appropriate for.
I know everyone is pretty sore, so here is a mobility video for everyone. Unglue that high hammy and think about the upstream/downstream concept!
6:00 AM Group
This is going to be another instructional session. We are going to work on the clean and the pullup, and if we have time we will do a conditioning workout.
Here is a link to the pullup bands- http://www.roguefitness.com/rogue-monster-bands.php You are going to want the green band.
Check out these videos!
7:05 AM Group
Today is about Snatches... lots and lots of Snatches
Warmup-
General Dynamic
Unglue your high hammies (see the video at the top of this post)
Lax ball along the scapula, the usual
Internal Rotation!
Super Secret New Barbell Smash Mob (you'll see)
Strength-
Max Effort Power Snatch
Work up to a heavy single, but don't let your technique go to crap!
Conditioning-
60 Power Snatches (girls use empty bar, guys use 75-95)
At the top of each minute perform 2 burpees
NOTE- there is the option to do this workout with Dumbbell Snatches, we will walk about who this is appropriate for.
Monday, September 24, 2012
9/25/12- keep it going
6:00 AM Group
Warmup:
General Dynamic
Ungluing our Shoulder with the lax ball
Lax ball on the butt and hamstrings
Strength:
Push-Press
Same deal as back squats yesterday, we are going to work on starting to load this movement.
Nothing super heavy, just focusing on technique under load.
Conditioning:
Tabata intervals are something we will revisit throughout the season. It refers to a work/rest cycle of :20 of work followed by :10 of rest. We will usually do this with two movements for 8:00 of total work.
8 rounds-
:20 Push Press
:10 Rest
:20 Goblet Squats
:10 Rest
7:05 Group
Warmup:
General Dynamic
Ungluing our shoulders with a lax ball
Shoulder internal rotation floss
Unglue your hips (if needed)
Strength:
Dynamic Effort Split Jerks
10 sets of 2 reps at 75-80% of your 1rm Push Press from last week. Alternate landing stance each rep.
Conditioning:
4 rounds-
20 Overhead Walking Lunges (Guys use 45#, girls use 25#. We can scale reps if needed)
10 Pushups with hand in dumbbell handles (I will explain) or Dips (we'll talk about this too)
20 Anchored Situps (Do GHD situps if you have em)
Rest 2:00
Warmup:
General Dynamic
Ungluing our Shoulder with the lax ball
Lax ball on the butt and hamstrings
Strength:
Push-Press
Same deal as back squats yesterday, we are going to work on starting to load this movement.
Nothing super heavy, just focusing on technique under load.
Conditioning:
Tabata intervals are something we will revisit throughout the season. It refers to a work/rest cycle of :20 of work followed by :10 of rest. We will usually do this with two movements for 8:00 of total work.
8 rounds-
:20 Push Press
:10 Rest
:20 Goblet Squats
:10 Rest
7:05 Group
Warmup:
General Dynamic
Ungluing our shoulders with a lax ball
Shoulder internal rotation floss
Unglue your hips (if needed)
Strength:
Dynamic Effort Split Jerks
10 sets of 2 reps at 75-80% of your 1rm Push Press from last week. Alternate landing stance each rep.
Conditioning:
4 rounds-
20 Overhead Walking Lunges (Guys use 45#, girls use 25#. We can scale reps if needed)
10 Pushups with hand in dumbbell handles (I will explain) or Dips (we'll talk about this too)
20 Anchored Situps (Do GHD situps if you have em)
Rest 2:00
Sunday, September 23, 2012
9/24/12- MONDAY MONDAY MONDAY
Week Two! Coming at ya!
I hope everyone in the 6:00 AM is ready for their first workout!
IMPORTANT NOTE FOR THE 7:00 AM GROUP---- from now on we will be starting at 7:05 AM. Still make sure to be there at 7:00 so we can get rolling as quickly as possible
Here is a little Mobility food for thought for everyone, a nice explanation of our squat prep:
Start getting into the habit of looking through MobilityWod.com for more vids from K-Star!
6:00 AM Group
Warmup:
General Dynamic
Ankle SMash
Lax Ball Hip mobility
Lax Ball Scapula work
Squat Prep (from the video above)
Strength:
Back Squat!
We're looking for any big lifts from anyone just yet, we're just gonna start loading the back squat, which will serve as one of our foundational movements.
Conditioning:
On the minute for 14 minutes-
Odd minutes, 8 Dumbbell snatches, alternating arms
Even minutes, 15 Air Squats
GET LOW!!
7:05 Group
Warmup:
Running Drills
Ankle Smash
Lax Ball Glute Smash
Lax Ball Scapula
Squat Prep
Strength:
Max Effort Front Squat
Conditioning:
On the Minute for 20 minutes-
Odd minutes, 5 Front Squats (Same weight you used last time we did a workout like this)
Even minutes, 5-7 PERFECT Pullups (we can scale the number of reps down if needed)
I hope everyone in the 6:00 AM is ready for their first workout!
IMPORTANT NOTE FOR THE 7:00 AM GROUP---- from now on we will be starting at 7:05 AM. Still make sure to be there at 7:00 so we can get rolling as quickly as possible
Here is a little Mobility food for thought for everyone, a nice explanation of our squat prep:
Start getting into the habit of looking through MobilityWod.com for more vids from K-Star!
6:00 AM Group
Warmup:
General Dynamic
Ankle SMash
Lax Ball Hip mobility
Lax Ball Scapula work
Squat Prep (from the video above)
Strength:
Back Squat!
We're looking for any big lifts from anyone just yet, we're just gonna start loading the back squat, which will serve as one of our foundational movements.
Conditioning:
On the minute for 14 minutes-
Odd minutes, 8 Dumbbell snatches, alternating arms
Even minutes, 15 Air Squats
GET LOW!!
7:05 Group
Warmup:
Running Drills
Ankle Smash
Lax Ball Glute Smash
Lax Ball Scapula
Squat Prep
Strength:
Max Effort Front Squat
Conditioning:
On the Minute for 20 minutes-
Odd minutes, 5 Front Squats (Same weight you used last time we did a workout like this)
Even minutes, 5-7 PERFECT Pullups (we can scale the number of reps down if needed)
Thursday, September 20, 2012
Weekend Mobility Homework!
First things first, for all of you out there just starting out with this, here is an introduction to our understanding of mobility and Kelly Starrett, our go-to mobility guru.
We've got two pieces of homework for everyone to address this weekend.
First we've got the feet and ankles, an often overlooked area that we will keep coming back to.
We are also going to work on ungluing our shoulders, another piece we will keep coming back to.
For that first rib piece he does at the beginning, you can wrap a towel or shirt around the end of a pvc pipe, or use a barbell or a t-ball bat or anything that looks like that. Get creative.
Go forth!
We've got two pieces of homework for everyone to address this weekend.
First we've got the feet and ankles, an often overlooked area that we will keep coming back to.
We are also going to work on ungluing our shoulders, another piece we will keep coming back to.
For that first rib piece he does at the beginning, you can wrap a towel or shirt around the end of a pvc pipe, or use a barbell or a t-ball bat or anything that looks like that. Get creative.
Go forth!
Wednesday, September 19, 2012
9/20/12
First week is almost in the books!
6:00 group- don't forget to get yourselves a pair of flat-soled sneakers for the gym!
Just a friendly reminder, if for any reason you have a schedule/attendance issue please let me know and we will work together to figure it out.
Also, I will be posting weekend mobility homework, so remember to keep checking the blog!
6:00 AM Group
We are going to work on power cleans, dumbbell snatches (see the video below) and pullups!
7:00 Group
Warmup:
Running/Jumprope
Ankle Smash
Shoulder Internal Rotation
Shoulder Lacrosse Ball Smash
Squat Prep (the spiderman lunge/hip capsule warmup thing, for lack of better description)
Strength:
Partner up with someone with the roughly the same squat clean 1 rep max as you (within 10#)
For 10:00, alternate squat cleans at 65-70% of your 1 rep max.
This is not an AMRAP, this is dynamic effort similar to the way we squatted on Monday.
Conditioning:
3 rounds-
AMRAP Pullups (If grip is a major limiting factor, take two attempts at this)
Run 2 laps around Nelson at 90%
Rest 2:00
6:00 group- don't forget to get yourselves a pair of flat-soled sneakers for the gym!
Just a friendly reminder, if for any reason you have a schedule/attendance issue please let me know and we will work together to figure it out.
Also, I will be posting weekend mobility homework, so remember to keep checking the blog!
6:00 AM Group
We are going to work on power cleans, dumbbell snatches (see the video below) and pullups!
7:00 Group
Warmup:
Running/Jumprope
Ankle Smash
Shoulder Internal Rotation
Shoulder Lacrosse Ball Smash
Squat Prep (the spiderman lunge/hip capsule warmup thing, for lack of better description)
Strength:
Partner up with someone with the roughly the same squat clean 1 rep max as you (within 10#)
For 10:00, alternate squat cleans at 65-70% of your 1 rep max.
This is not an AMRAP, this is dynamic effort similar to the way we squatted on Monday.
Conditioning:
3 rounds-
AMRAP Pullups (If grip is a major limiting factor, take two attempts at this)
Run 2 laps around Nelson at 90%
Rest 2:00
Monday, September 17, 2012
9/18/12
Make sure we are on time in the morning! With groups as large as ours, we need everyone on time and ready to go in order for things to run smoothly!
NOTE TO THE 7:00 AM GROUP--- IF YOU HAVE A JUMP ROPE PLEASE BRING IT
6:00 AM Group
We are going to learn the press and the push press! Don't forget your lacrosse ball!
Check out the video below for a description of the push press
7:00 AM Group
Warmup:
Running Drills/JumpRope
Unglue your shoulder with a lacrosse ball!
Strength:
Max Effort Push Press
Conditioning:
8:00 AMRAP-
4 Strict Press (Girls use 45, guys use 75-95)
4 Push Press
4 Push Jerk
8 Burpees
Watch the video below to see our man K-Star and his gymnast buddy Carl Paoli discuss burpee technique!
NOTE TO THE 7:00 AM GROUP--- IF YOU HAVE A JUMP ROPE PLEASE BRING IT
6:00 AM Group
We are going to learn the press and the push press! Don't forget your lacrosse ball!
Check out the video below for a description of the push press
7:00 AM Group
Warmup:
Running Drills/JumpRope
Unglue your shoulder with a lacrosse ball!
Strength:
Max Effort Push Press
Conditioning:
8:00 AMRAP-
4 Strict Press (Girls use 45, guys use 75-95)
4 Push Press
4 Push Jerk
8 Burpees
Watch the video below to see our man K-Star and his gymnast buddy Carl Paoli discuss burpee technique!
Sunday, September 16, 2012
9/17/12- WE'RE BACK
Today marks the start of a new training season! I hope everyone is as excited as I am!
We are going to have two different groups, 6 AM and 7 AM, and the programming will differ by group. I will post workouts/info here for Monday, Tuesday, and Thursday workouts in addition to extra mobility homework.
6:00 AM Group
This week is going to be an instructional week. We are going to learn all of the basic movements we will be doing throughout the year. We will also be doing plenty of mobility to work to make sure we are performing these movements as best we can.
Today starts with the squat! Air squats, back squats, and front squats. Don't forget your lax balls!
Get Low!!!
7:00 AM Group
Warmup:
Running/Jumprope Drills
Ankle smash
Glute/hamstring smash
Squat Prep
Strength:
On the Minute for 10:00-
2 Back Squats at 70-75% of your 1 rep max
Conditioning:
5 rounds-
:45 Pistols or Goblet Squats
:15 Rest
:45 Toes 2 Bar (we will talk about scaling tomorrow)
:15 Rest
:45 Russian (eye-level) Swings
:15 Rest
We are going to have two different groups, 6 AM and 7 AM, and the programming will differ by group. I will post workouts/info here for Monday, Tuesday, and Thursday workouts in addition to extra mobility homework.
6:00 AM Group
This week is going to be an instructional week. We are going to learn all of the basic movements we will be doing throughout the year. We will also be doing plenty of mobility to work to make sure we are performing these movements as best we can.
Today starts with the squat! Air squats, back squats, and front squats. Don't forget your lax balls!
Get Low!!!
7:00 AM Group
Warmup:
Running/Jumprope Drills
Ankle smash
Glute/hamstring smash
Squat Prep
Strength:
On the Minute for 10:00-
2 Back Squats at 70-75% of your 1 rep max
Conditioning:
5 rounds-
:45 Pistols or Goblet Squats
:15 Rest
:45 Toes 2 Bar (we will talk about scaling tomorrow)
:15 Rest
:45 Russian (eye-level) Swings
:15 Rest
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