WARM UP
rolling warm up - include, straddle, butterfly, squat, pistol, etc.
wrist prep
10 minutes of handbalancing
A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max, then down 20 lbs for 2 reps x 1 set
B. 3 Rounds for Time
Push Press x 15 75/115 lbs.
box jumps x 12 20/24"
sandbag cleans x 7 per side 35/60 lbs
Sunday, July 7, 2013
Monday, July 8, 2013
WARM UP
brachiation
step behinds
A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 1 min.
Intermediate and Advanced: 3, 3, 3, 3; rest 2 min
A2.
Beginners: 20 sec isometric hold in lowest possible push up position x 1 rep x 4 sets; rest 60 sec.
Intermediate: 3-5 chin ups/false grip ring pull-ups followed immediately by 5 bar dips, Russian dips or 2-3 ring dips @ 31x1 x 3 sets; rest 60 sec.
Advanced: if you have done at least 2 sessions of muscle up development, today is your testing day. 1-2 reps x 3 sets; rest 90 sec. If not, continue with development stage x 3-5 reps x 3 sets.
NOTE: for the testing, if you are unable to complete the strict muscle up, go back to development.
B. 3 rounds for time:
200 meter shuttle run (50 meters there and back x 4) must touch ground at each end, including your first run. You do not touch ground on your last run back into the gym
25 air squats
15 covp kipping chin ups
No kipping chin up but you can hold yourself over the bar for 10 sec? You get to kip with a band today. Your coach will help you determine your reps.
brachiation
step behinds
A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 1 min.
Intermediate and Advanced: 3, 3, 3, 3; rest 2 min
A2.
Beginners: 20 sec isometric hold in lowest possible push up position x 1 rep x 4 sets; rest 60 sec.
Intermediate: 3-5 chin ups/false grip ring pull-ups followed immediately by 5 bar dips, Russian dips or 2-3 ring dips @ 31x1 x 3 sets; rest 60 sec.
Advanced: if you have done at least 2 sessions of muscle up development, today is your testing day. 1-2 reps x 3 sets; rest 90 sec. If not, continue with development stage x 3-5 reps x 3 sets.
NOTE: for the testing, if you are unable to complete the strict muscle up, go back to development.
B. 3 rounds for time:
200 meter shuttle run (50 meters there and back x 4) must touch ground at each end, including your first run. You do not touch ground on your last run back into the gym
25 air squats
15 covp kipping chin ups
No kipping chin up but you can hold yourself over the bar for 10 sec? You get to kip with a band today. Your coach will help you determine your reps.
Friday, July 5, 2013
Thursday, July 4, 2013
Sunday, July 7, 2013
Warm Up:
role
shublule
leg windmill
Strength Bias Begins
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Daily Max then down 20 lbs for 2 sets x 2 reps
Rest 100 sec.
A2. Ring Dips
Beginners: push ups x 5 reps x 4 sets
Intermediate: bar dips x 5 reps x 4 sets
Advanced: 2-5 reps @ 31x1 x 4 sets (don't forget your support hold)
Rest 100 sec.
B. 30 sec AMRAP burpees
rest 30 sec
30 sec KB Swings 35/55 lbs
rest 30 sec
30 sec Double Unders
rest 30 sec.
5 sets
role
shublule
leg windmill
Strength Bias Begins
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Daily Max then down 20 lbs for 2 sets x 2 reps
Rest 100 sec.
A2. Ring Dips
Beginners: push ups x 5 reps x 4 sets
Intermediate: bar dips x 5 reps x 4 sets
Advanced: 2-5 reps @ 31x1 x 4 sets (don't forget your support hold)
Rest 100 sec.
B. 30 sec AMRAP burpees
rest 30 sec
30 sec KB Swings 35/55 lbs
rest 30 sec
30 sec Double Unders
rest 30 sec.
5 sets
Saturday, July 6, 2013
Warm up
role
step behind
bridges to an object
A. clean grip deadlifts x 3 reps (on the last rep go right into a full clean for 1 rep). The goal for today is to be patient with the arm bend. Don't go too heavy. For advanced, your last set should be at approximately 85 % of your max clean.
4 sets
rest 2 minutes.
B. Sandbag sprints x 100 meters 20/50 lbs
AMRAP unbroken, chest to bar, butterfly kipping pull-ups or AMRAP regular kipping in 60 sec.
rest 60 sec
5 sets
No butterfly kip? Regular kipping pull ups
No kipping pull up? ring rows x 7 reps
role
step behind
bridges to an object
A. clean grip deadlifts x 3 reps (on the last rep go right into a full clean for 1 rep). The goal for today is to be patient with the arm bend. Don't go too heavy. For advanced, your last set should be at approximately 85 % of your max clean.
4 sets
rest 2 minutes.
B. Sandbag sprints x 100 meters 20/50 lbs
AMRAP unbroken, chest to bar, butterfly kipping pull-ups or AMRAP regular kipping in 60 sec.
rest 60 sec
5 sets
No butterfly kip? Regular kipping pull ups
No kipping pull up? ring rows x 7 reps
Friday, July 5, 2013
Warm up:
Get outside for some cartwheels and rolls
A. For those who are having trouble with the downard dog hspu:
5 reps x 3 sets; rest 2 minutes.
No trouble with the downward dog hspu?
AMRAP unbroken kipping hspu or 60 AMRAP kipping hspu (doesn't have to be unbroken).
Rest 3 minutes
3 sets
B. Sled Pulls x 30 meters AFAP 90/160
zero seconds rest
AMRAP in 2 minutes
10 thrusters 35/45 lbs AFAP
7 burpees
Rest 3 minutes
4 sets
Get outside for some cartwheels and rolls
A. For those who are having trouble with the downard dog hspu:
5 reps x 3 sets; rest 2 minutes.
No trouble with the downward dog hspu?
AMRAP unbroken kipping hspu or 60 AMRAP kipping hspu (doesn't have to be unbroken).
Rest 3 minutes
3 sets
B. Sled Pulls x 30 meters AFAP 90/160
zero seconds rest
AMRAP in 2 minutes
10 thrusters 35/45 lbs AFAP
7 burpees
Rest 3 minutes
4 sets
Tuesday, July 2, 2013
More Weekly Massage Appointments at Flux - School of Human Movement
Good People of Flux! The stars have aligned! I will be coming to massage full time at Flux starting next week (July 2, 2013). Charity and Luke have been working diligently on an online booking system for massage but it is not quite there yet. In the interim please email me atheidi.gruetzner@gmail.com to book your massages. Below are the times when I will be available:
Tuesdays - 8:00am - Noon
Wednesdays - 1:00 - 9:00 pm
Thursdays - 1:00 - 5:00 pm
Fridays - 8:00am - Noon
PS - I am a member of MTAS (Massage Therapist Association of Saskatchewan) and have an association number which means your insurance providers will reimburse you for treatments (according to their individual plans). I am also able to accept SGI claims.
Monday, July 1, 2013
Thursday, July 4, 2013
WARM UP
Brachiation
arm and leg windmill
A. Muscle Ups
Advanced: 1-5 reps x 3 sets
Your coach will give you the progressions.
B. Find your 20 RM back Squat @ 00x1
See June 4, June 15 and July 3, 2012
C. Every 90 sec for 5 sets:
5 Push Jerk 95/135 lbs
5 burpees
15 double unders
Brachiation
arm and leg windmill
A. Muscle Ups
Advanced: 1-5 reps x 3 sets
Your coach will give you the progressions.
B. Find your 20 RM back Squat @ 00x1
See June 4, June 15 and July 3, 2012
C. Every 90 sec for 5 sets:
5 Push Jerk 95/135 lbs
5 burpees
15 double unders
Wednesday, July 3, 2013
WARM UP
role
shublule
weighted shoulder opener
A. Every 90 sec: 3 power snatches plus 3 Overhead Squats x 5 sets (Go up in weight with each set. Do not start too heavy). On your third power snatch, finish with an overhead squat.
B. 21 Calorie Row
Rest 0 seconds
AMRAP shoulder taps in 45 sec.
rest 3 min
4 sets
role
shublule
weighted shoulder opener
A. Every 90 sec: 3 power snatches plus 3 Overhead Squats x 5 sets (Go up in weight with each set. Do not start too heavy). On your third power snatch, finish with an overhead squat.
B. 21 Calorie Row
Rest 0 seconds
AMRAP shoulder taps in 45 sec.
rest 3 min
4 sets
Tuesday, July 2, 2013
WARM UP
bridge limbo
wall flirt progressions followed by 60 sec of play. Work with a partner.
A. Power Cleans
Beginners: 3 hang power cleans plus 3 power cleans x 5 sets
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets
Advanced: Max hang power clean, then down 20 lbs for 2 sets of 2.
B. AMRAP in 15 minutes:
Strict HSPU x 2-5
Astro Turf Shuttle sprints - 8 lengths of the astro turf, You must touch the ground at each end except on your last length.
Strict Chin Ups/Pull-ups x 2-5
Coach's- please have everyone start at a different station.
NOTE: if you can do 5 strict chest to wall hspu with ease, please elevate your hands and continue to do 5 reps.
NOTE: if you cannot do a strict chest to wall hspu, please do the Odelia version of the downward dog hspu. If you can't lift your feet from the floor, then do the old version of the downward dog hspu. This applies to ANYBODY that does not have a strict chest to wall hspu.
NOTE: if you cannot do 2 strict chin ups or pull-ups then please do 5 ring rows at 30X3
NOTE: IF you can do 5 chest to bar strict pull-ups, then please wear a 15 lb weight vest or use the belt and use a KB. You can also just hold a 15 lb weight between your legs.
bridge limbo
wall flirt progressions followed by 60 sec of play. Work with a partner.
A. Power Cleans
Beginners: 3 hang power cleans plus 3 power cleans x 5 sets
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets
Advanced: Max hang power clean, then down 20 lbs for 2 sets of 2.
B. AMRAP in 15 minutes:
Strict HSPU x 2-5
Astro Turf Shuttle sprints - 8 lengths of the astro turf, You must touch the ground at each end except on your last length.
Strict Chin Ups/Pull-ups x 2-5
Coach's- please have everyone start at a different station.
NOTE: if you can do 5 strict chest to wall hspu with ease, please elevate your hands and continue to do 5 reps.
NOTE: if you cannot do a strict chest to wall hspu, please do the Odelia version of the downward dog hspu. If you can't lift your feet from the floor, then do the old version of the downward dog hspu. This applies to ANYBODY that does not have a strict chest to wall hspu.
NOTE: if you cannot do 2 strict chin ups or pull-ups then please do 5 ring rows at 30X3
NOTE: IF you can do 5 chest to bar strict pull-ups, then please wear a 15 lb weight vest or use the belt and use a KB. You can also just hold a 15 lb weight between your legs.
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