Week 3 2014:

Week 2

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @265 - let me know if you fail a set - once you fail a set this will be switched up slightly

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 4 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

5 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s double unders

30s rest

30s elliptical

+

AMSAP arch body holds

rest 90s x 3 sets

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 8s / 2:00 - the idea here is to progress intensity, if you complete these clusters will dial back the rest between but increase weight so let me know if you complete as rx or need more rest.

B. 1 squat snatch + amrap - 2 OHS @ 135 rest 2:30 x 3 sets *go until you think you can only do 2 more ohs then call the set there*

C1. 9 strict TTB rest 15s

C2. FLR on rings 45s x 3 rest 1:30

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

100ft bear crawl

100ft crab walk back

10 burpees afap

rest 2:00

Thursday August 28th

Fit Club

Attendance: Benton, Stanich, G, Jack, Thomas, Taegan, Trevor, Robert 

Full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 10s / 2:00

B. EMOM 8 minutes - 2 hang snatch - moderate weight 135

C1. 8 strict TTB rest 15s

C2. FLR on rings 35s x 3 rest 1:30

Workout Notes: Today was good. Clean and Jerks went pretty well. The first set was easy but after that things got kind of tough. It was easier than last week though when we had 12 seconds rest. We were running short on time so we cut the EMOTM stuff to 8 minutes instead of 10. 

Banter: Ummm... Today was awesome. We have given up on getting a girl for Taegan. All of the girls have either 1. quit or 2. gone to college and quit. Also, Thomas is the man for showing up even when soccer is going on. Also, Rob started cleaning like a man today... A full grown man. 

Tuesday August 26th

Throwback Tuesday / Belated Man Crush Monday

Fit Club

Attendance: Benton, Stanich, Thomas, Taegan 

20 Minutes:

30s Burpees @ 85%

30s rest

30s Elliptical @ 85%

30s rest

*Thomas will write in our scores:

Thomas: 123
Benton: 110 
Stanich: 116
Taegan: 90ish #womenproblems

Workout Notes: Really worked on getting my feet off the ground quick when doing the burpees. Also, got kind of slow the last few sets. Lots of sweat flying around. 

Banter: Wake Up! Jack, Josh, Dani. Get your buts in the gym. Your day will go much better. Meatheads are in the weightroom Tuesday and Wednesday so we should be good for Thursday (6:00 AM) and Friday (5:15) 

Monday August 25th

Fit Club

Attendance: Benton, Stanich, G, Taegan, Bell... The good ones!

A. Back Squat 20-10-10 rest 1:30 @260 Done at 260. 

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs Done with a 50lb kb 

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms 45 

+

4 sets:

30s amrap hspu - strict

rest 2:00 11, 10, 8, 6 

How you felt: The 20 10 10 things is... It is really bad. Always really hard. However, didn't fail at all. The rest of the workout was very interesting. My hamstrings were getting chewed up and spit out. I think I was the only one with this problem. The handstand pushups were tough. Strict is never a good thing. 

Banter: Today was pretty fun. We were missing Dan, Thomas, jack, and probably countless others. Monday is a great day to work out because the meat heads are absent / seeping / being meat heads. Jokes consisted of making fun of Taegan.... And thats it. See everyone tomorrow. 

Week 2: 2014

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @260 - let me know if you fail a set

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms - did u do this?

+

4 sets:

30s amrap hspu - strict

rest 2:00

Tuesday: MAP cyclical

20 minutes:

30s burpees @ 85%

30s rest

30s run @ 85%

30s rest

Wednesday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 10s / 2:00

B. EMOM 10 minutes - 2 hang snatch - moderate weight

C1. 8 strict TTB rest 15s

C2. FLR on rings 35s x 3 rest 1:30

Friday: MAP - intervals added gymnastics

5 sets:

3 unbroken musclee ups

8 unbroken ctb pull ups

250m run

rest 2:00

Saturday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 10s / 2:00 x 3 sets

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs

Wednesday August 20

Fit Club

Attendance: Benton, G, Taegan, Brandon, Tomi, Danni... thats all. 

AMREP Muscle Ups - or pullups

10 Burpees

25 -15 KB Swings @ 50

x 5 Sets Rest 2 minutes

Benton: 4, 4, 4, 3, 3 

Tomi: 10, 5, 4, 4, 5 

Tweaked my back doing KB swings this morning. It sucked but I got through the rest of the work out. Also, this is Saturday's work out but the meat heads were back today so we got kicked out of the weight room. Danni on the situation, "they better win a game." We are having a meeting this afternoon in my classroom. 10 minutes to discuss the future / termination of Fit Club. Hope to see everyone there (might have to skype some people in). 

Tuesday August 19

Fit Club MAP cyclical

Attendance: G, Trevor, Robert, Taegan, Thomas, Danni... and that's it

Guess which one we rolled up?

10 minute amrap:

10 Dead LIfts @ 95

10 Burpee Box Jumps 

10 Front Squats @ 95

rest 5 minutes x 2 sets

Benton: 

10 Back Extensions

10 GHD Situps 

10 OHS @ 95  4+10, 4+20

rest 5 minutes x 2 sets

Well, today was awesome.