TJ’s Gym WOD’s for the week of Sept. 1st

IMG_5957Figure out your Goal, Plan, and Coach, and make them fit your situation.  A few weeks after surgery, Susan is back on track.  Random work equals random results.  Dial it in.  Great job, Susan.

*September is Childhood Cancer Awareness Month, so it’s appropriate to include a Juggling for Jude Update:  Hollis got a record 461 consecutive soccer juggles and is now well past $28,000 for St. Jude Hospital! We will keep the donation page open, so please donate here today.  Hollis is now aiming for $30,000 for this amazing research hospital that treats all kids with cancer free of charge!

*If you want some perspective on facing challenges when life gets hard, see Dr. Allison’s post “There’s Hard and then There’s HARD.”

*NOBODY CARES:

Possibly the darkest title of a blog I’ve ever written.  After years of self exploration and fixing some broken parts, this has been my take away regarding happiness.  Frequently when I meet with people about goal setting and creating a plan of action, at some point in the meeting, I wave my hands in front of my face and state, “Happiness is right here. Nobody cares about giving you happiness.”  While blunt, direct, and potentially off-putting, it’s the truth.  I looked for happiness for a long time.  I was a “has not.”  Nothing was given to me.  In fact, things had been taken.  Therefore, I felt I was due; someone owed me happiness.  I relied on friends, jobs, cliques, sports, girlfriends, and eventually my family and career.  I felt that it was their responsibility.  After all, I was the earner of all other emotions, so I was meant to be given happiness, too.

It took me years to figure out what a crock of crap that was.  Some people figured this out at a very young age. Not me.  I wasted years before realizing that nobody cares.  It’s all up to me.  I took responsibility for work, earning money, keeping people safe. I didn’t realize that creating my own happiness was also my own gig.

In his book, Drive, to which I’ve referred before on this blog, Daniel Pink highlights the fight between extrinsic and intrinsic motivators.  Finding happiness from within, intrinsically, comes easy to some, but others, like me, need to learn how to cultivate it.

My goal-setting message is exploding around here.  The what, when, how, and why am I doing this line of questioning is creating a paradigm shift.  I will no longer just do, I will do with a plan.  In this realm, happiness becomes a clearly defined goal.  It’s available to all of us once confront the make-believe and clear the static.  My coaching message has been consistent.  You are strong, you are deserving, and you have what it takes to be happy.  You need to stop screwing around and get some help.  Your goal, plan, and coach are waiting, and before you know it happiness will be yours.  Still, nobody cares, and that’s all good.  As long as you do.

Mon Sept 1

WOD

All Levels
A. 2 Press + 3 Push Press + 4 Push Jerk; rest 2mins; 4-5 sets
+
3 Sets @ high end aerobic effort
:45sec – 5 DB Push Press + 5 Sit Ups AMRAP
:15sec – Rest
:45sec – Russian KBS
:15sec – Rest
:45sec – Airdyne Calories
2:15sec – Rest
+
6 TGU/arm at moderate to heavy weight
Wrench
A. Back Squat; 20X1 x 4reps @ 65-70%; every 45sec x 8 sets
B. Segemented Snatch; 2 reps x 4 sets; rest 2mins (focus is on position during pull)
C1. Hang Snatch Pull below knee; 3 reps x 3 sets (straps ok to use); rest 30sec; 3 sets
C2. GH Raise; 4-6reps; rest 2mins; 3 sets

+
For Time
Row 300m
15 Power Snatch 135#/95#
10 Bar Muscle Ups

Metabolic

All Levels
A. 2 Press + 3 Push Press + 4 Push Jerk; rest 2mins; 4-5 sets
+
3 Sets @ high end aerobic effort
:45sec – 5 DB Push Press + 5 Sit Ups AMRAP
:15sec – Rest
:45sec – Russian KBS
:15sec – Rest
:45sec – Airdyne Calories
:45sec – Rest
+

For Time

Row 300m
15 Power Snatch 75#/55#
10 Burpees

Out of Town WOD
3 Sets @ high end aerobic effort
:45sec – 5 Push UPs + 5 Sit Ups AMRAP
:15sec – Rest
:45sec -Sprawls
:15sec – Rest
:45sec – Mt Climbers
2:15sec – Rest
+

Tues Sept 2

WOD

All Levels
A1. DB Bench Press; 31X1; 4-6reps; rest 30sec; 4 sets
A2. Pendlay Row; 5-8reps rest 2mins; 4 sets
B. Single Arm Farmers Carry 30m/arm; 4 sets/arm; rest minimial between arms
+
Every 2mins Complete
10 Box Jump Step Down (24/20)
10 Clap Push Ups
100m Run
x 5 sets
*if sets are taking longer than 90sec then reps should be reduced
Wrench
A. Jerk Balance; 2 reps; 4 sets; rest 90sec
B. Pause Split Jerk; 2-2-1-1-1 (2’s @ 80%, 1’s @ 85-90%); rest as needed
C. Push Press + Push Jerk + Split Jerk – build to a max in this complex
+
3 Sets @ 90% Aerobic Effort
Airdyne 30/24 Cals
20 Box Jump Overs with Step Down 24/20
15 KB Shoulder to Overhead (44/26)
rest walk 3mins

Jerk balance – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Out of Town WOD

For Time
Run 300m
15 Jumping Lunges
10 Burpees

Wed Sept 3

WOD

All Levels
A. Pause Front Sqauts; 22X1; 2-3reps x 3 sets; rest 2mins
B. EMOM x 7mins – Thruster 2 reps from Rack (build weight with each minute)
+
Tabata Air Squat
+
Run 1200m For Time
*Run begins immediately at the 4min mark of the Tabata

Wrench
3min AMRAP Muscle Ups
rest 2 mins
For Time
200m Farmers Carry (100/70/hand)
20 Power Cleans 185/125
Row 1k
30 KB Snatch (70/53) – must alternate hands each rep
200m Overhead Carry (185/125)
rest 2mins
2min AMRAP Muscle Ups

Metabolic

All Levels
A. Pause Front Sqauts; 22X1; 2-3reps x 3 sets; rest 2mins
B. EMOM x 7mins – Thruster 2 reps from Rack (build weight with each minute)
+
Tabata Air Squat
+
Run 1200m For Time
*Run begins immediately at the 4min mark of the Tabata

+

200m Farmers Carry (70/53 hand)
20 Power Cleans 135/95
Row 1k

Out of Town WOD

Tabata Squat then immediately after the 4th minute

1 mile run for time

Rest same time as work

800m Run

Rest same time as work

400m Run

Thurs Sept 4

WOD

All Levels
A1. Good Morning; 3111; 5 reps; rest 30sec; 4 sets
A2. America KBS; 12-15 reps tough; rest 30sec; 4 sets (focus on knees back and hamstring engagement)
A3. L-Hang from pull up bar w/ Pronated Grip; 30-60sec; 4 sets; rest 90sec

+

EMOM x 12mins
1st – 8 DB Burpee Deadlifts
2nd – 10 Alternating OH Step Ups (hold weight plate with straight elbows)
3rd – AD 30sec @ 85%
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

1min Jumping Jacks
1min Situps
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Sept 5

WOD

All Levels
A. Hang Power Snatch – below knee; 2reps every 45sec x 10sets

For Time
Row 500m or Airdyne .6 miles
-then-
5 Rounds of
8 Power Cleans (moderate weight)
8 Inverted Push ups (down dog, box HSPU, HSPU against wall)

*hang power clean for athletes with limited overhead mobility should be considered for part A

Wrench
A. Segmented Clean + Clean; 1.1 (15sec between reps); build to a tough complex
B. PC + PJ + Split Jerk; every 90sec x 5 sets
C. Wtd Pronated Pull Up – 21X1; 2-3reps; rest 2mins x 3
+
For Time
3-6-9
Front Squat 205/145
Wtd C2B (25/10)
Burpee Box Jump 24/20

Metabolic

All Levels
A. Hang Power Snatch – below knee; 2reps every 45sec x 10sets

For Time
Row 500m  then Airdyne 1.5 miles then Run 400m
-then-
5 Rounds of
8 Power Cleans (moderate weight)
8 Inverted Push ups (down dog, box HSPU, HSPU against wall)

-then-

Row 500m then Airdyne 1.5 miles then Run 400m

Out of Town WOD

Run 400m

5 Rds of

8 Burpees

8 Box Jumps

Run 400m

Sat Sept 6

WOD

 

All Levels
A1. 1-1/4 Goblet Squats; 4-6reps; rest 90sec; 4 sets
A2. Stirct Toes to Bar; AMRAP; rest 90sec; 4 sets
*sub weight sit ups with db pressed against chest for 12reps
+
For Time
30 Thrusters (95/65)
Row 500m
*goal is unbroken on thrusters – choose weight accordingly
rest as needed
+
For Time
100/75 Cals for time Airdyne
or
30 TGU for Time

Wrench
A. Good Morning; 31X1; 5rep; 4 sets; rest 2mins (moderate weights, floss the hamstrings)
+
For Time
5 rounds for time:
Row 500m
6 PC (225/155)
12 HSPU

Sun Sept 7

WOD

A. Run 200m, 95% sprint pace. Rest 2 min x 2 sets; Run 400m @ 90% sprint pace, rest 2 min x 2 sets.

4 sets:
B1. L-Hang AMSAP
Rest 10 sec
B2. Handstand Hold AMSAP (-5)
Rest 10 sec
B3. AMRAP Push-ups (-2)
Rest 2 min

C. 10 min AMRAP:
5 Pull-ups
5 Burpees
12 Air Squats

 

About tjsgym

Owner of TJ's Gym
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