Workouts for Week of Nov 2nd - 7th

November 1, 2015

Gym goal to be completed by the end of Friday:

10 miles of barefoot running - average of 200 meters/person/day

This is a basic taste into the benefits & how-to of barefoot running.

Attend our FREE Barefoot Running Clinic hosted by Pablo Acosta a.k.a. Dr. Pablo, to be taught, watched, & coached on a much more advanced level on

 Saturday, November 21st, immediately following our FREE 9am class. 

 

Click here for an introduction into barefoot running.

 

Monday

Every 2:00 for 3 sets:
3 Heaving Snatch Balance

Every 2:00 for 3 sets:
1 Paused Power Position Snatch + 1 Paused Hang Snatch + 1 Paused Snatch

Increase weight each set to work to heavy, but not maximal weight, focus on technique!


5 Rounds for Time (aim for each set to be UB):
15 Wall Balls
10 Pullups
5 Hang Power Snatches (begin with 60% 2RM PS & increase each round)
Rest 2:00


Optional Accessory Work:
Weighted Box Shoulder Stretch

10 Handstand Wall Kisses 1' away
20 Box handstand weight shifts
Handstand walk to wall from:
1.5', 2', 2.5', etc.
stay on distance until you have complete control, then go further - find max distance

TABATA Double-Unders

 

Tuesday

Every 3:00 for 5 sets:
1 Paused Power Position Clean + 1 Paused Hang Clean + 1 Paused Clean + 1 Jerk Dip Squat


4 Rounds For Time:
8 Strict Toes To Bar (or as high as you can w/ shoulders engaged)
6 Strict Handstand Pushups (or 12 shoulder taps - box if needed)
4 Touch & Go Power Clean & Push Jerks - start at 60% 2RM PC&PJ & increase each round - ADD WEIGHT AT THE END OF EACH ROUND


Optional Accessory Work:
12 Hips to bar bar muscle up progression
12 Kipping ring rows
12 Kipping floaters
12 Kipping rollovers w/ band in rings

 

Wednesday​

Every 3:00 for 5 sets:
2 Front Squats + 1 Jerk (push or split)

Increase weight each set to work to a heavy, but not maximal weight, focus on technique!


For Time*:
40 Deadlifts (145/105#)
40 Overhead Walking Lunge Steps (75/55#)
40 Target Burpees
40 Air Squats
10 Bar Muscle-Ups

*to scale if needed - cut reps down to 30/exercise & lower weight


Optional Accessory Work
Mobilize shoulders/chest for muscle ups & hips/ankles for pistols

3 Strict MU or attempts, using as little lower body as possible
...then...
3 Rounds, rest as needed between exercises:
:10 false grip hold on rings (go for UB)
3 Arch to hollow swings (or M-U) on rings w/ false grip + 1 MU attempt
:10 Bottom of Pistol each leg
10 Alternating pistols - band in squat rack if needed

 

Thursday

For Time In Teams of 2 or 3:

(try to partner up with people using same #)


Medball Carry 400 Meters (pass ball around as needed)
4 Tire Flips
Medball Carry Tire Side Steps 8/partner
Double Kettlebell/Dumbbell Farmer's Carry 300 Meters (pass weight around as needed)
3 Tire Flips
Double Kettlebell/Dumbbell Farmer's Carry Tire Side Steps 6/partner
Partner Barbell Carry 200 Meters (in a row, all hands on the bar)
2 Tire Flips
Tire Side Steps 4/partner
 

 

Optional Accessory Work:

Accumulate as much time as possible in a bridge within 7:00

- work to get shoulders directly over hands with arms locked out

 

Friday

3 Sets, Alternate between a & b and with a partner, increase weight each set:
a) 3 Strict Press
b) 3 Bench Press

Alternating EMOM for 20:00:
8 Sumo Deadlift High Pulls (75/55#)
4 Ring Dips (weighted if able, as challenging as possible)



Optional Accessory Work:
Weighted Box Shoulder Stretch
4X5 Standing Butterfly Oval Movements
4x5 UB Butterfly Oval Swings
(work on the oval shaped swing, not pulling yourself to the bar until you get the rhythm)
Then...
4XME UB Chest-to-bar pullups (compare to 10.26)

TABATA KBS @ TTD #

 

Saturday - FREE 9AM CLASS

15:00 to establish a 1RM OVERHEAD Squat.

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees to a plate
30 Plate ground to overhead
30 Burpees to a plate
30 Plate ground to overhead
20 Burpees to a plate
30 Plate ground to overhead
10 Burpees to a plate

Advanced Competitive Track:
40 6″ Target Burpees
75/45 pound Snatch, 30 reps
30 6″ Target Burpees
135/75 pound Snatch, 30 reps
20 6″ Target Burpees
165/100 pound Snatch, 30 reps
10 6″ Target Burpees
210/120 pound Snatch, as many reps as possible

 

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