notes for all, but especially those coming into a class:
– partition the non-run portions as desired
– perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)
– perform 1/2 reps only at the most if you haven’t been consistent over the last 2 months (consistent = 3-4 days every week)
– no exceptions on the prior 2 – no pull-ups, nothing more than 1/2 reps for those who haven’t been hitting everything including pull-ups consistently
– register for your class through the ZenPlanner app, this is required
– classes are in 90 minute windows… don’t come into the gym before your class start time… in each class we will have exactly 10 to warm-up and a 60 minute cap to complete, which will leave us 20 to do a quick clean-up and exit the gym before the next class begins
– it will likely be hot and wet, bring a towel or 2, your own water, but no chalk
2 sets as warm-up:
5:00 dynamic mobility work
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
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easy walk cool-down
2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
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easy walk cool-down
notes: partition the non-run portions as desired… perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)… you have the option to get this done today, tomorrow, or Monday (we’ll have limited availability in-house to do this if you’ll be returning equipment that day) – if you choose to do this tomorrow or Monday, use today for active recovery outdoors, hike/yoga/walk/mobility/etc.
2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold
10:00 standing triple jump practice – hopefully a little less awkward than last week…
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30-20-10 @ steady effort – definitely not all-out:
Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
Sit-ups w/fingertips touching temples throughout
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2 sets:
7/side 3-way straight-leg raises w/:01 pause @ top of each position
7/side plank clamshells
rest as needed throughout, eemphasis is on quality
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3:00-5:00/side single-leg static back
3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
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10:00-20:00 very easy jog
notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.
3 rounds easy as warm-up:
6 glute bridge to sit-up
6 alternating toe touches from plank
30 single-unders or 30 jumping jacks
*slow & controlled for the 1st 2 again
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10-8-6-4-2 for time:
Alternating DB snatches or Russian kettlebell swings
Alternating reverse lunges (same loading as ont he snatch/swing, held in goblet
Burpees w/lateral hop over DB/KB/barbell
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3 sets:
10-20 band pull downs, 10-20 scap pull-up, 20 band pull-aparts, :30-:60 2-arm hang, 10-20 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
5 elevator cyclist squats (cyclist = feet closer together than normal & heels elevated an inch or 2) w/:01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep – can be air, goblet, dual DB, light barbell
rest as needed
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10:00-20:00 easy mobility
notes: well what a treat, another ugly little triplet, though this one will probably be short… take your time to fully recover from that before hitting the upper pull & squat work again
5:00-10:00 easy walk, bike, row, jog
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10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
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10:00 handstand walk, hold, or push-up (strict or kipping) practice – your choice
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10:00 double-under practice – limit total repetitions/sets, emphasis on quality, if you’re already proficient use this time to go for 1-3 big unbroken sets or work on triple-unders
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10:00 slow jog, bike, or row
