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Below is the first in our series of videos this week that will outline our “Everything is Everything” philosophy.  Today we are starting with the basics:  “What is Fitness” and “What is Health.”  While this may sound obvious, its not that simple when you try to put it into words.  Agreeing on these terms is important when discussing how we want to achieve our health and fitness goals!

Monday, September 15, 2014

Weekly programming links:  Group Class, Barbell Club, Gymnastics

Prehab

Ankle Mobility x 60 sec each leg
Groiners x 60 sec each leg
Cat Stretch x 60 sec
Wrist Mobility x 60 sec
Monster Walks x 10 steps each direction

Warmup

2 Rounds:
Bear Crawl x 100′
10 Wall Squats
10 Plankups (forearm to hands)
10 Pike and Straddle Leg Lifts

Cool Down

Wall Extensions 2×10
Shoulder Circles with Theraband 2×15 each side
Pigeon Stretch x 90 seconds each leg
Sampson x 60 seconds each leg

Fitness

Strength

Every other minute for 16 minutes (4 sets), alternate movements:

Back Squat x 4-3-2-1 reps
Handstand Hold x 45-60 seconds

Notes: Build up to find a near 1 rep max back squat. Newere athletes should perform 4×3 reps and focus on developing technique. The HS work is about developing strength in good position. These should be performed facing the wall, only your toes touching and your wrists as close to the wall as you can get. Focus on being as long as possible, with active shoulders, pressing your feet together, squeezing your butt, locking your knees and pointing your toes.

Conditioning

800 meter Run
20 Power Cleans
30 Ring Dips or Pushups
800 Meter Run
30 Ring Dips or Pushups
20 Power Cleans
800 meter Run
-24 min cap-

Notes: The recommended weight is 135/95, newer athletes may use dumbbells. Be sure to scale the dips or pushups to allow for a full range of motion!

Advanced

Strength

Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat

*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

Notes: Remember, the more you focus on your squat technique being perfect under heavy load, the better you will get at all of your olympic lifts, wall balls, thrusters, etc. That means prioritize an upright torso and a good deep squat for every rep! Setup and figure out your SHSPU area during the squats.

Conditioning

Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
-15 min cap-

Notes: Spend time reviewing how to link toes to bar. This is an essential skill for the advanced programming and I want everyone working on it today, even if you can’t touch your toes to the bar. If you are an athltete that understands the technique, but does not have the strength to get your toes to the bar in a high volume or linking set, you should be performing supplemental ab exercises like strict toes to bar, GHD situps, tuckups, vups, etc up to 5x per week. Additionally, the more flexible and mobile your are in your hips, the easier this movement will be to perform. If you struggle to touch your toes, you should work on that multiple times a day every day!