TJ’s Gym WOD for the week of Aug 4th

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It’s #pushupaugust.  50 for men and 30 for women.  EVERY DAY!  Doesn’t have to be all at once.  You have from 12:01am till 11:59pm to get them done.  Brought to you by Coach Tyler.

Also Coach Nick has provided us with the OG Strength Class programming for Wednesdays which you will find in the normal schedule below.

Flow

One of my clients broke down the three reasons why I’m successful as a fitness trainer and coach recently.  Remember, these are her ideas, not mine.

1.  I’m good looking enough.  (Understandably, up for debate).

2.  I offer “good patter.”  For example, giving a detailed description of how vicious and inappropriate my dog Pete’s relationship is with my daughters stuffed rabbit WHILE my client performs a max set of Hollow Rocks is a big plus, according to her.

3.  I’m at “the top of my game.”  I can tell exactly what someone wants, exactly what they need, exactly what they are trying to say, exactly how they are feeling, at the exactly the right time.  In my job of coaching people, I have achieved something called Flow.

A good buddy of mine introduced me to a book called Drive by Daniel Pink.  The book’s main thrust is about what motivates people and how it is NOT the carrot and the stick.  Mastery, Autonomy, and Purpose are the main drivers of humans.  In one of the chapters I became very interested in the theory of Flow which was derived by a pretty cool guy.

Mihaly Csikszentmihalyia hungarian psychologist who specializes in happiness and creativity, coined the term Flow.  According to Wikipedia, Flow is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does.

Flow theory postulates three conditions that have to be met to achieve a flow state:

  1. One must be involved in an activity with a clear set of goals and progress. This adds direction and structure to the task.
  2. The task at hand must have clear and immediate feedback. This helps the person negotiate any changing demands and allows them to adjust their performance to maintain the flow state.
  3. One must have a good balance between the perceived challenges of the task at hand and their own perceived skills. One must have confidence in one’s ability to complete the task at hand.

Psychologywod recently about finding some kind of FLOW in your life.  Worth a look if you missed it.

Our message here at TJ’s Gyms is constant.  The key to success is having a solid Coach, a well-defined Plan, and a well-constructed Goal–this is the necessary triangulation (CPG).  It’s something I have strived to create during my entire career with my staff as well as my athletes.  I can now predict how and when a person WON’T achieve his/her goals by looking at how well or not well the coach, plan, and goal have been defined.  I am finding it harder and harder to answer a question without asking five or six myself.  This isn’t a great scenario in the middle of a workout, which is obviously the worst time to be asking.  When approached by someone, I immediately go into my CPG mode.

This, I believe, is how Flow starts.  This is how you become great at something–how it moves from one step to the next, to the next.    What does your CPG spreadsheet look like?  With whom have you stress-tested it?  How easily did you quit or how hard did you stick with it when you were challenged?  How did you make a decision on who is your coach, and what are his/her well-defined roles?  What are the areas you need help with, and where are you solid on your own?

My goal for this blog over the next couple of months is to break down my Theory of Success.  It starts with your own CPG outline, and next week we are going to start with Goal Setting–how to define it and how to apply my Push, Pull, Bend , Squat, Core principles to it.  Stay tuned.

***JUGGLING FOR JUDE HAS A NEW INFO VIDEO.  PLEASE SHARE IT AS YOU SEE FIT.  SHE’S GOT A LOT OF JUGGLING AND FUNDRAISING TO DO IN THE NEXT MONTH. THANKS FOR YOUR SUPPORT.**

If you missed Juggling for Jude on ABC News, check it out here, and please donate if you can!  Every bit (truly!) helps the kids at St. Jude Hospital.  Thanks to everyone who has donated so far–$14,000 and going strong!

***We will be running the 31Heroes Workout some time in August.  We are in the process of getting our team set up on the website, so stay tuned for the TJ’s Gym link if you want to get a t-shirt and register. ***

Mon Aug 4th

WOD
All Levels
A. Back Squat; 30X1; 8-8-8-8; rest 2-3mins (goblet squat is a fine substituion for folks not comfortable with BS)
+
B. EMOM x 10mins
Odd – 10 Wall balls (challenge your weight or height if you need added difficulty)
Even – 30sec Row @ 85%
C. EMOM x 10mins
Odd – 10 Front Rack KB Walking Lunge
Even – 30sec AD @ 85%
+
Finisher – Single Arm Overhead Carry (waitors walk) 50m/arm – 2 sets/arm

Wrench
A1. 2 Arm KB Front Squat; 20X1; 3-5reps; rest 60sec; 3 sets
A2. Death March 30m; rest 2mins; 3 sets
*https://www.youtube.com/watch?v=2o_lal2jpQc
B. 5 TnG Squat Cleans; rest 60sec; 6 sets (build weight with each set)
+
For Time
18-15-12-9-6
*unbroken pull ups sets
row 150m between sets
*scale all sets (up or down) accordingly to a rep scheme that allows you to confidently complete all sets unbroken
Metabolic

All Levels
A. Back Squat; 30X1; 8-8-8-8; rest 2-3mins (goblet squat is a fine substituion for folks not comfortable with BS)
+
B. EMOM x 10mins
Odd – 10 Wall balls (challenge your weight or height if you need added difficulty)
Even – 30sec Row @ 85%
C. EMOM x 10mins
Odd – 10 Front Rack KB Walking Lunge
Even – 30sec AD @ 85%
D.  EMOM x 10 mins
Odd – Single Arm Overhead Carry (waitors walk) 50m/L arm, 50m back/ R arm

Even-25 Feet anchored Situps

Out of Town WOD

EMOM x 10mins

Odd – 15 Air Squats

Even – 100m Sprint
EMOM x 10mins
Odd – 20 Walking Lunge Steps
Even – 30sec Mt. Climbers
D.  EMOM x 10 mins
Odd – Lateral Walking Plank:  10ft back and forth for 30 seconds

Even-25 Feet anchored Situps

Tues Aug 5th

WOD
All Levels
A1. DB Push Press; 30sec AMRAP (45/30); rest 60sec
A2. Barbell Push Jerk; 30sec AMRAP (moderate weight); rest 60sec; 4 sets
A3. 30-60sec Ring Plank (floor as scaling option); rest 90sec; 4 sets
+
3 Rounds for Time
Airdyne 30/22 Cals
20 No Push Up Burpee Step Up 24/20″
14 Alternating DB Snatch
*goal is high turnover and unbroken sets (adjust reps as needed)

Wrench
A. Clean Pull TnG x2 + Hang Power Clean TnG x 2 + Power Clean TnG x2; 4 sets; rest 2mins
+
EMOM x 15
1st – Hang Power Snatch 4 reps moderate
2nd – Muscle Up + 8-10 Ring Dips
3rd – Airdyne 15sec Sprint
+
Not for time
50m Walk – 1 arm in farmers carry + 1arm in waitors walk position; switch arms after 50m and make 6 total trips (300 total meters)
*rest as needed between those trips
Out of Town WOD

3 Rounds for Time
50 Jumping Jacks
20 No Push Up Burpee Step Up 24/20″
14 Alternating Jumping Lunges
Rest 1 min

+

EMOM x 15
1st – 12/10 Pushups
2nd – 20 Hollow Rocks
3rd -60m Sprint

Wed Aug 6th

WOD
All Levels
A. Deadflit 11X1 – 2 reps every 40sec; 14 sets (similar to last week, loads are lighted and focus is on form and hamstring engagement)
+
3 Sets
10 Lateral Hops (over KB or lower line)
12 Heavy Russian Swings
35sec Airdyne 95% or Sled Drag if available
rest walk 2-4mins between sets

3 Sets
7 Burpees
7 Hang Power Cleans
35sec Row Sprint or 8 Tire Flips if availble
rest walk 2-4mins between sets

Wrench
For time:
@90%:
15 Thrusters 115/80
10 Burpees Over Barbell
200m Row
10 Burpees Over Barbell
15 Thrusters 115/80
rest as needed
for time – 90%:
800m run
50m front rack walking lunge (2 KB’s – 53/35)
50 DU’s
50 HR push up
50m front rack walking lunge (2 KB’s)
800m run
Metabolic

A. Deadflit 11X1 – 2 reps every 40sec; 14 sets (similar to last week, loads are lighted and focus is on form and hamstring engagement)
+
3 Rds
10 Lateral Hops (over KB or lower line)
12 Heavy Russian Swings
35sec Airdyne 95% or Sled Drag if available
+

3 Rds

7 Burpees
7 Hang Power Cleans 115/75
35sec Row Sprint or 8 Tire Flips if availble
+

15 Thrusters-Same Barbell Weight as HPC
10 Burpees Over Barbell
200m Row
10 Burpees Over Barbell
15 Thrusters

Strength

A. Max Deadlift

B. Max Bench Press

C. 3rnds for Time
20 heavy Russian KBS
15 hand release push ups

Out of Town WOD

15 Squats
10 Burpees
200m Run
10 Burpees
15 Squats
800m run
50m  walking lunge
50 DU’s
50 HR push up
50m walking lunge
800m run

Thurs Aug 7t

WOD
All Levels
A1. Pendlay Row; 21X0; 4-6reps; rest 30sec; 4 sets
A2. Strict Pull Ups; 20X1; 3-5reps; rest 90sec; 4 sets

5 Sets for Total time
Row 200m
rest walk 60sec
10 Alt DB Snatches
Run 100m
rest walk 60sec
10 DB PC&J (40/30)
Airdyne 10/7 Cals
rest walk 60sec

Wrench –
REST Day/Make Up Day
-or-
RTW
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets
Out of Town WOD

5 Sets for Total time

Row 200m
rest walk 60sec
10 Sprawls
Run 100m
rest walk 60sec
10 Pushups
Run 200m
rest walk 60sec

+
1min Jumping Jacks
1min Situps
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x5 sets
Fri Aug 8th

WOD
All Levels
10min AMRAP @ 85%
Run 150m
8 Wall Balls
4 Burpees
6 T2B
rest 3mins
10min AMRAP @ 85%
Row 10/7 Cals
10 Walking Lunges
AD 10/7 Cals
6-10 Inverted Push Ups (down dog push up, box HSPU, HSPU)
rest as needed
AD Sprint 15sec @ 100%
rest walk as needed x 5

Wrench
A. Clean Pull + Hang Clean Pull (below knee) + Hang Clean (pause below knee) + Push Jerk; 5 sets; build; 2 mins rest
B. 20 Clean and Jerks for Time @ 65% of 1RM
C. Back Squat; 20X1; build to a tough set of 10 reps
+
3 Sets
10 HSPU
10 Ring Dips
10 Strict Pull Ups
10 C2B Pull Ups
3 Wall Walks
rest 90sec
Metabolic
All Levels
10min AMRAP @ 85%
Run 150m
8 Wall Balls
4 Burpees
6 T2B
rest 3mins
10min AMRAP @ 85%
Row 10/7 Cals
10 Walking Lunges
AD 10/7 Cals
6-10 Inverted Push Ups (down dog push up, box HSPU, HSPU)
rest as needed
AD Sprint 1 min @ 90+rpm/70+rpm; AD coast at 55+rpm/45+rpm for 30 sec.
10 sets

Out of Town WOD
All Levels
10min AMRAP @ 85%
Run 150m
8 Squats
4 Burpees
6 T2B
rest 3mins
10min AMRAP @ 85%
Run 200m
10 Walking Lunges
12 Mt Climbers 2 is 1
6-10 Inverted Push Ups (down dog push up, box HSPU, HSPU)
rest as needed

Sat Aug 9th

WOD
All Levels
A1. Low Box Front Rack KB Step Up 8reps/leg; rest 45sec; 4 sets
A2. Close Grip Bench Press; 5-7repsrest 45sec; 4 sets
A3. Seated DB L Press; 10reps; rest 90sec; 4 sets
+
3 rounds for time
25 kbs 2/1.5pd
25 burpees
*testing piece – record time

Wrench
Row 1k For Time
Rest 10mins
For Time
50 Doubel Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
rest 10mins
Row 1k For Time

Sun Aug 10th

WOD
4 sets:
A1. Top-Down RDL @ 3111 4-6 reps
Rest 30 sec
A2. DB Shoulder Press @ 21X1 6-8 reps
Rest 30 sec
A3. Handstand Hold 30-45 sec
Rest 90 sec

B. EMOM x 12
1st: 5 TnG Squat Clean

2nd: 16 Jumping Lunges

3rd: 50-100m Odd Object Carry (medball, weight plate, sandbag, jump box, etc.) Scale distance based on pace: harder, slower carries go shorter.

About tjsgym

Owner of TJ's Gym
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