Thursday September 18th

Fit Club

I want to take a nap..
Goodnight...

Attendance: Benton, G, Stanich, Tome', Bell 

A. Squat Snatch + OHS - work up to a moderately tough single in 10 Minutes Worked up to 145 a(not heavy but form felt good) 

+

5 sets:

15 Push Press 95lb

15 burpees

30 double unders

250m run Done 

Rest 3 minutes

Workout Notes: This was more like it. Good old map session. It went great. Felt great the whole time. Burpees were a little slow but steady. Went unbroken the whole time. We didn't have enough time to rest between the 4th and 5th sets so we did them back to back. It was really really good. 

Banter: Yelling... Lots and lots of yelling. 

Tuesday September 16th

Fit Club

A. Push Press @31X3 6-8 reps; rest 2:30 x 4 sets All sets done at 165 - 8 reps

B. Bent over DB rows on bench @ 30X1; 6-8 reps/arm rest 60s btw arms Done at 70lbs per arm 

C. Banded face pulls @2222 10-12 reps rest 2 minutes Done with a band

D. Tall jerk 5 reps x 5 sets rest 90s Done at 75lbs 

+

3 sets of 5 unbroken ctb pull ups for time

rest 2 minutes x 3 sets Done. all sets took about a minute 

Workout Notes: I suck at pull ups. This was a very strange workout for me. I did not sweat at all. not even a little bit. Very strange. Lots of new moves to learn. I am pretty sure I was doing most of them correctly. The tall jerks were weird. It felt like a workout I would do back in college. The most challenging part for me was the pull ups. I need a lot of technique work with those. It is my worst move. (Ill warm up with them from now on). 

Monday September 15th

Fit Club 

Attendance: Benton, G, Taegan, Bell was shooting or something 

A. Deadlift from deficit 5 reps x 5 sets rest 2:30 min 275 (2 inch deficit) 

B. 10 min EMOM 2 Front Squats @60%  185 + 80lbs of chains 

C. Med ball hamstring curls 10-12 reps (if you hit 12 'easily' switch to single leg med ball curls 8-10 reps/leg); rest 60s x 3 sets Tried this, it was weird. We didn't have time anyway. 

d. 150m Sprint ALL OUT rest 3 minutes x 5 Done (all around 27 seconds) 

Workout Notes: Wish we had time for the med ball curls (they seemed kind of weird / didn't do much) however, the front squats went pretty well. We did the sprints inside. I felt like I was flying... it was awesome. Dead lifts were good. Front squats were pretty hard but they were much much better than the 20 10 10. Good start to the week. Hopefully we can get every day in. 

Banter: It was just me, G, and Taegan.... The conversation was riveting. 

Week 5

Monday: Bending abs + speed squts + al power

A. Deadlift from deficit 5 reps x 5 sets rest 2:30 min

B. 10 min EMOM 2 Front Squats @60% + chains (if no chains do 70%) focus on speed out of the bottom.

C. Med ball hamstring curls 10-12 reps (if you hit 12 'easily' switch to single leg med ball curls 8-10 reps/leg); rest 60s x 3 sets

d. 150m Sprint ALL OUT rest 3 minutes x 5

Tuesday: Press structural + scap development + Oly tech work + Gymnastic intervals

A. Push Press @31X3 6-8 reps; rest 2:30 x 4 sets

B. Bent over DB rows on bench @ 30X1; 6-8 reps/arm rest 60s btw arms

C. Banded face pulls @2222 10-12 reps rest 2 minutes

D. Tall jerk 5 reps x 5 sets rest 90s

+

3 sets of 5 unbroken ctb pull ups for time

rest 2 minutes x 3 sets

Thursday: Bending abs + kbs + squat endurance + scap developement

A. RDL w/bar @40X1 5 reps x 5 sets rest 2:30

B. KBS cluster 15.15.15 rest 3 minutes x 3 sets

C. Wallball Ladder 40-30-20-10 reps unbroken, rest 2 minutes between sets

D. Cuban Press 10-12 reps; rest 90s x 3 sets

E. Powell Raise on incline bench 12-15 ea arm; rest 60s btw arms x 3 sets

Friday: MM MAP emphasis on power development + oly tech work

A. Squat Snatch + OHS - work up to a moderately tough single in 10 Minutes

+

5 sets:

15 Push Press 95lb

15 burpees

30 double unders

250m run

Rest 3 minutes

Saturday: Horitzontal press endurance + isometric work 

A1. Push up amrap -5;no rest right into A2

A2. FLR; accumulate 60s; rest 2 minutes x 3 sets

B1. 5 strict HSPU; no rest right into B2

B2. Hand stand hold; accumulate 30s rest 2 minutes x 3 sets

C1. Hollow body hold; accumulate 60s; rest 30s

C2. Arch body hold; accumulate 60s; rest 60s x 3 sets

Saturday September 13

He was cold

Home Workout 

5 sets:

4 unbroken muscle ups 4, 3, 3, 2, 2 

8 toes to rings

10 push ups

20 Double unders

100ft broad jump

rest 2:00

Done: 

Workout Notes: I was doing this outside early Saturday morning. The temperature was 45 when I started. Muscle Ups were the hardest to do for me. I think I wasn't warmed up enough or something because the pull felt very week. The rest of the workout was a cake walk. I really tried to keep my rest periods down to two minutes. Didn't have time for the snatch workout this week. Really need to find a gym close to me where I can get a missing workout in. 

Thursday September 11

Fit Club

Attendane: Benton, Stanich, Tome', G, Taegan 

A. Clean and jerk clusters 200lb 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00  Done 

B. 1 Power Snatch + 1 Hang Snatch + 5 OHS 95-115lb x 3 sets rest 2:30 95, 105, 105 

C1. 10 strict TTB rest 15s Done 

C2. FLR on rings 45s x 3 rest 1:30 Done 

Workout Notes: Part A was really good. I had to spend a little more time because I had to adjust the weights after every rep. (The clips / plates we have suck) Sometimes I would have to take another 12 seconds. Part B was easy at 105. Good technique work though. Part C was very tough. Still just doing toes to bar but the holds on the rings are killers. 

Banter: Tome' came today. We missed him. Also, Taegan was complaining about her legs hurting a lot. It was very funny. We got there on time today which was a first for a lot of us (me included). Oh... and it was cold outside. I was thinking about not coming... 

Tuesday September 9th

Taegan trying to do toes to bar

Fit Club

Attendance: Benton, G, Stanich, Taegan

8 Sets @ 85%:

1 Minute Run

1 Minute burpees

1 Minute alternating step ups 20"

+

10s L hang

50s arch body hold x 3 sets rest 90s 

Benton - 108 Burpees

Stanich -125 Burpees 

Workout Notes: Sorry Angelo. The weight room was full of bench pressing, curling, sleeve cutting, Meatheads. So we had to do Thursday's workout instead. It was pretty good. Legs still tight from squat fest yesterday. Burpees were the hardest part for me. I tried to stay around 13 per round (which would have been 104) Arms still hurt from the crab walks and what not on Saturday. Running was easy at 6.7 mph with a 2.5% incline. 

Banter: Today was really fun. Peter was on the elliptical when we got in there just "doing work." Taegan showed up looking tired.... very tired. Black Keys on the radio was a good thing. During the second part we did our favorite dance while holding the V sits (no rings). Then we yelled a lot in the body arch hold (pretended we were skydiving). For the record, my favorite dance is the bus driver.