Monday 3/26/18

Monday 3/26/18

Now that the Open is behind us, we are starting a new 4 week training cycle. The goal of this one is to shed some excess winter weight while building explosive power and increasing muscle endurance. This program is unlike anything we have done before, so please review the workouts and click on the links before you get to class so you know what to expect.

Monday, Wednesday, and Friday are strength circuit days. There are two circuits on each day, targeting a variety of bilateral and unilateral movement patterns. The circuits consist of three-4 minute rounds, with no rest for 12 straight minutes. The idea is to work for 30-45 seconds each minute, getting 12-15 reps per exercise. If strength building is more of a priority for you, stick to the 30 second time-frame, and go heavier. If you want to push your conditioning and get leaner, aim for 45 seconds of work each minute. Pay attention to how many reps you’re getting each minute: you want to be consistent across the rounds. Also, if you’re easily finishing 15 reps in 30 seconds, the weight is too light or you’re rushing the movement–try slowing down the eccentric portion of the movement, and/or going heavier. Higher levels will see that I have prescribed loads for the barbell lifts. Stick to these loads for the purpose of sharing equipment (again, you can do slower or paused reps if you need more of a stimulus, or you can just get fewer reps if you aren’t yet strong enough to hit the target range).

Tuesday is for max effort interval training, followed by steady-state cardio for fat loss. The workout will be 20 minutes of all out 20-second bursts every minute. If you do this right it can be the most demanding day of the training cycle.

Thursday is for longer metcon training. A mix of bodyweight and heavy loaded movements that should take 20+ minutes to complete. I have added a new challenge for the more advanced trainees–at the end of the workout, when you are exhausted, you’ll have to max out a barbell lift before the time cap is up. (You can thank Andrew for that idea.)

Saturday will continue to be crazy partner workouts with lots of running in the pollinated air.

Hope you guys enjoy it!

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds (Level 0 no more than 30 seconds). The goal is to get 12-15 quality reps of each movement (compound exercises like the clean and press you should get 8-10 reps). Please click the links for important form/technique information regarding the Bulgarian Split Squat, which is not a movement we have done frequently.

Levels 3/4

A. 3 Sets
Barbell Front Squat
Right Hand Kettlebell Clean and Push Press
Left Hand Kettlebell Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg Kettlebell Bulgarian Split Squat (contra lateral hold)
Left Leg Kettlebell Bulgarian Split Squat
Push-up
Barbell Clean

L4 – 135/95 for both FSq and Cln, 20/16k bell for CPP and BSS (can go heavier on the KB if it’s too easy)
L3 – 115/75 for both FSq and Cln, 18/14k bell for CPP and BSS (can go heavier on the KB if it’s too easy)

Level 2

A. 3 Sets
Barbell Front Squat
Right Hand Kettlebell Clean and Push Press
Left Hand Kettlebell Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg KB or bodyweight Bulgarian Split Squat
Left Leg KB or bodyweight Bulgarian Split Squat
Push-up
Barbell Clean (OR Kettlebell Swing if your technique isn’t good)

L2 – 95/65 for FSq and Cln (if you can’t Squat/Clean that weight, sub Goblet Squat/KB Swings instead), no rx weight for the other exercises (L3/4 get first dibs on KB selection)

Levels 0/1

A. 3 Sets
Goblet Squat
Right Hand Clean and Push Press
Left Hand Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg Split Squat
Left Leg Split Squat
Push-up
Kettlebell Swing (no more than 25 reps)

Conditioning
3 Rounds not for time (10 minute limit)
40 yard Heavy Double Kettlebell Rack Walk
10 Strict Hanging Leg Raises/Knee Tucks