Week of 100122:

 

We’re all at different stages and levels in our fitness journey and we should accept that.  Trying to do some things will most definitely hurt you more than serve you.  A lot of times doing something just because you can do it, doesn't mean you should do it.  Most everyone here lives busy, stressful lives that don’t always allow for the greatest recovery in between workouts or the time to do the little things that really end up being the big things (FUELING/sleeping/recovering well, stretching, skill practice, meditating, getting up and moving around on rest days, etc..) and because of that, hammering your body with potent, progressive overload during your workouts is just not smart or productive or going to help you enjoy your time outside of the gym. Sure you might feel great for a few minutes because you put an extra 5 pounds on a bar and hit a lift but if it costs you the next 24 hours or more in pain, it just wasn't worth it.  It’s a strange role coaching and programming for a group of people with all different goals, intentions and from different walks of life.  For the most part, you don’t hear much at all from them when they're feeling good but you do hear a lot about, “My (insert body part here) hurts” or, “I can’t do this because of this” and it starts to feel like you are doing them more harm than good which is really just not why you do this kind of thing at all.  So, I’m slowing things down, I’m bringing things back to basics with the adult class and I will be structuring it with a bigger intention on maintenance over progress.  We will no longer be moving loads in the adult classes over 65% of 1 Rep maxes very much at all and accessory movements will not be done in unnecessary high volume or without perfect consistent execution before intensity (speed) – the conditioning work will be simplified, volume will be reduced, and every class will begin or end with dedicated time to mobilizing parts of the body that were most used on that day.  We should be training so that we can feel our best outside of the gym, not so that we can just survive the workout and then be forced to rest or to be laid up while we should be out living our lives.  I don’t want you to think of this as less work or less difficult work but more so as more appropriate work, deliberate work.  Our population is pretty consistent (for the most part) and we’re a small and exclusive group untied to any particular type of training so even though I realize this might not be exactly what EVERYBODY wants, it is how I want to serve this particular group of clients going forward, at least for the time being.  This change in programming starts immediately, be good to yourselves…

 

Week of 100122:

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Airsquats 

5 Tempo Pushups 

10 Situps 

5 Rollover V sits 

Conditioning: 

On The Minute For 20 Minutes Complete: 

 Min 1: 25 Wallballs

Min 2: 5 Strict Pullups + 5 Strict Toes To Bar

Min 3: Max Bike Calories

Min 4: Rest

Min 5: Rest

Strength: In a 12 Minute Window 

Build up to 50% of your 1 RM and then perform all sets at that weight

Strict Press

4 Sets of 7-10 Reps @ 50% of 1 RM Strict Press

*30 Double Unders or 1 Minute of Jumprope Practice between Each Set

Mobility: 

2 Min Tall Saddle

1 Min Each Side Saddle Archer

 1 Min Each Side Forward Leaning Dragon 

2 Min Seated Straddle 

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

20 Lunges 

10 Russian KB Swings 

10 Pushups 

Mobility: 

1 Min Wrist Strech Top and Bottom

1 Min Seal or Sphinx

1 Min Twisted Cross Each Side

2 Min Sumo Squat 

 Conditioning: 12 Min Time Cap 

7 Rounds For Time of:

14 Burpees

7 Left arm Dumbbell Hang Snatch

7 Right arm Dumbbell Hang Snatch 

Strength: In A 12 Minute Window

 

5 Sets of 7 Front Squats @ 40% 1 RM Back Squat 

*Use a Box, Ball or target to pause 1 sec at depth

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Broad Jumps 

10 Shoulder Taps 

10 Jump Squats 

5 Strict Press (empty bar or broomstick)

Strength:

On The Minute for 12 Minutes Complete:

 

1 Power Clean and Jerk @ 65% 1 RM 

 
Conditioning: 15 Minute Time Cap 

12 Rounds For Time of: 

1 Deadlift @ 65% 1 RM Deadlift

5 Pullups 

10 Pushups 

15 Airsquats 

Mobility: 

1 Min Downward Dog 

1 Min Single Leg Forward Fold Each side

2 Min Puppy Dog 

1 Min Twisted Cross Each side

1 Min Downward Dog 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Saturday Morning Grind Workout: 

For Time: 

Run 1 Mile 

100 Foot Farmers Carry 50/35

100 Foot Front Rack Carry 50/35

100 Foot Overhead Carry 50/35

Run 1 Mile 

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes