TJ’s Gym Workouts for the week of Dec 1

tgiving 2014

Great Turkey Day at the track! Thanks to everyone who came out for this special tradition.

Next up is the TJ’s Holiday Party:

*Saturday, December 13th. TJ’s Gym San Rafael. 7pm. Live entertainment at 8pm. Be there!

*Feeling like you’re in a rut?  Worried that you will get slammed by the holiday season? Want to be sure you get the most out of your TJ’s experience? Recovering from an injury and need some guidance at the gym? Want to buy a great gift for a special person in your life?

SPECIAL HOLIDAY PERSONAL COACHING PACKAGES ARE NOW AVAILABLE. Email allison@tjsgym.com to purchase a pack by 1/31/15.

You can also check out our INDIVIDUAL DESIGN plans, which allow TJ’s members to combine personalized program design with group classes and gym access.

Speaking of coaching…This week is all about it:

Today I’m asking you a question.  What’s holding you back?  This isn’t one of those “Break the chains that bind you!” or “Don’t ever let anything hold you back!” kind of garbage blog posts you see all over your social media feeds or in some meme with a background shot of a mountain.  No.  I am looking for a legitimate answer as to what is holding you back from asking a coach to help you–to help you with whatever you want.  It could be nutrition, lifting technique, a goal, a plan, accountability, or whatever else you’d like help with.  Here are a few reasons people give me to explain why they haven’t reached out for help:

“You’re way to busy to help me.”

“I’m really busy right now.”

“I don’t know what my goal is yet.”

“I’m too scared.”

There are some solid projections going on here.  You project your stuff into the situation, therefore giving yourself an out, so you don’t even have to start.  Can you pick the most legitimate of those excuses above?  Right, you’re scared.  Let’s rattle off some things you’re scared of:

“I’m afraid you’re going to call me out on my shit.”  Correct. I will.

“I’m afraid I’m going to fail.”  Correct. You will fail. It’s impossible to succeed without experiencing some failure.

“I’m scared of change.”  Correct.  Everyone is, and here is a fact.  There is one guarantee in life.  Things will always change.  (Thanks to my buddy, Rick Restivo, for that wisdom).

“I’m scared of what you’re going to tell me I have to do.”  Correct. See all of the above.

I wrote an article a while ago.  I saved it for a while, because I didn’t feel like I have a good place to publish it.  It’s about the most important part of being a good coach: being able to relate to others (I’ll call this relatability).  If you’ve never failed, been scared, or struggled, you will suck at being a coach.  It’s all about relating to being uncomfortable, which is what your client is experiencing.  If you can’t do it and never have, you should probably get out of the coaching-of-humans role.  Don’t help them in the areas of learning, growing, succeeding, and failing, because you can’t possibly be good at helping people with that. Maybe you should be an engineer, accountant, video-game player or programmer.  You might be a technician, but you can’t possibly be a coach.

Here is the imagery I use with our coaches sometimes.  Bear with me, because behind these game-show-host-good-looks lives a complete dork.  During The Empire Strikes Back (I said, “bear with me”) Han slices open the belly of the Tauntaun and stuffs Luke into it, so he doesn’t freeze to death.  This has been proven by science to be impossible but f%$k those science guys.  Imagine being Luke and waking up with Tauntaun entrail juice all over you.  Bummer, or super psyched you’re alive?

If you haven’t climbed inside and had your innard juice on you, then you have some development that needs to be done.  You have to know what it’s like.  If you’re an automaton who has never experienced the frustration of not being able to reach a goal, this will limit your ability to be helpful to someone who is struggling to reach a goal.  When I train our staff, the largest amount of the training time is spent talking about how to relate to our clients and connect with the important aspects of their lives.  As coaches, they need to be able to discuss real-life situations and how those situations will (not might) affect the well-defined plan that they offer to clients.  Not unlike when Mr. Scott, chief engineer for the Starship Enterprise, realized that the alloy of diburnium and osmium–which created the Starship’s shield system–was the not best solution.  Eventually, the addition of the ablative armor created the best system for protecting the Starship’s 950 crew and passengers, (again, I warned you).

Look, the coaches at TJ’s get it.  We understand and relate to you.  We can and want to help. So, don’t be afraid. Ask us.

Mon Dec 1

WOD

All Levels

A. Press; 2.2.2.2 x 4; rest 10sec/rest 2mins
B1. Strcit Wtd Pull Up; 3-4reps; rest 30sec x 4
B2. Single Arm Farmers Carry (HEAVY) 20m/arm; rest 90sec x 4
+
For Time @ 100%
25 KBS (heavy and unbroken)
Airdyne 30/24 Cals

rest as needed

For Time @ 100%
Row 250m
10 DB Thrusters (40/25)
10 Burpees
7 DB Thrusters
7 Burpees
4 DB Thrusters
4 Burpees

Wrench

A. Front Squat; 20X1; 3-5reps x 4; rest 3mins
B1. Strict WTD Pull Up; 20X1; 2-3reps; rest 30sec x 4
B2. Pendlay Row; 10X0; 9-12; rest 2mins x 4
+
3 Sets @ 80%,85%,90%
Row 20/16 Cals
15 Pull ups
12 DB Thrusters (45/30)
rest walk 2:30

Metabolic
For Time @ 100%
25 KBS (heavy and unbroken)
Airdyne 30/24 Cals x3

rest as needed

For Time @ 100%
Row 250m
10 DB Thrusters (40/25)
10 Burpees
7 DB Thrusters
7 Burpees
4 DB Thrusters
4 Burpees

Out of Town WOD

For Time @ 100%
25 Sprawls
200m Sprint x3

rest as needed

For Time @ 100%
Row 250m
10 Downdog Pushups
10 Burpees
7 Downdog Pushups
7 Burpees
4 Down Dog Pushups
4 Burpees

Tues Dec 2

WOD

All Levels

A. 1-1/4 Pause Back Squat (hold 2sec before perfroming 1/4 and full concnetric); 3-4reps; rest 2mins x 4 sets
B. Squat Clean + Front Squat; every 30sec x 16 sets (moderate)
+
9mins AMRAP
3 HPC
3 Push Ups with Hand Release
6 HPC
6 Push Ups with Hand Release
9 HPC
9 Push Ups with Hand Release
12,12….
15,15….
*begin every 3mins with a 200m run

Wrench

A. 2 Push Jerk (hold 2sec in OH catch position) + Split Jerk; rest 2mins x 5 sets
B. EMOM x 8mins; 3-8 HSPU Unbroken ( goal is to complete the same number each minute for the entire 8mins)
+
EMOM x 10mins
Odd – Press x 5reps (tough)
Even – SA Farmers Carry Heavy 10m/arm
+
3 Sets @ 100%
5 HPC TnG Fast (add weight per set)
6 Burpee AFAP
20sec AD Hard
rest walk 3-4mins

Out of Town WOD

20mins AMRAP
3 Box Jumps
3 Push Ups with Hand Release
6 Box Jump
6 Push Ups with Hand Release
9 Box Jump
9 Push Ups with Hand Release
12,12….
15,15….
*begin every 3mins with a 200m run

 

Wed Dec 3

WOD

All Levels

A1. Good Morning; 2010; 6-8reps x 4 sets; rest 90sec
A2. Single Arm DB/KB Row (knee supported); 10reps/arm x4 sets; rest 90sec
+
4 Sets @ 85% consistent effort
Row 18/15 Cals
15 Wall Balls
10 T2B
2 Wall Walks
rest walk 2:30

Wrench

A. Seg Cl DL (pause 3 positions) + Seg Clean (pause 2 positions) + Hang Clean (Below knee); rest 2mins x 5
B1. CGBP; 3.3.3 x 3 sets (rest 10sec/rest 90sec)
B2. GH Raise; 30X1; 6-8reps x 3; rest 90sec
+
Row 500m @ same pace as last week
rest walk 2:30m x 7 sets

Strength

A. 20min EMOM;
1st Speed Deadlift; building from 30%-65% of 1rm x 3reps
2nd DB Bench Press x 4-6reps 30×13-4 sets;
B1. DB Box Jumps W/step down 8-12reps (Light Weight)
60sec
B2. KB/DB Bat Wing Row 6-8reps 21×1
2mins restC. 3rnds
15 Unbroken R. KBS
15 Sprawls or GHD Sit-ups

Metabolic

4 Sets @ 85% consistent effort
Machine  18/15 Cals or Run 150m
15 Wall Balls
10 T2B
2 Wall Walks
rest walk :30

+

4 Sets @ 85% consistent effort
Machine 18/15 Cals or Run 150m
15 Box Jumps
10 Pullups
5 Burpees
rest walk :30

Out of Town WOD

4 Sets @ 85% consistent effort
Machine  18/15 Cals or Run 150m
15 Wall Balls
10 T2B
2 Wall Walks
rest walk :30

+

4 Sets @ 85% consistent effort
Machine 18/15 Cals or Run 150m
15 Box Jumps
10 Pullups
5 Burpees
rest walk :30

Thurs Dec 4

WOD

All Levels
Notes – Hip Speed Bend Intensive + Overhead Jerk Skill + LP/LE Sets
A. Power Clean & Jerk; 1.1.1 x 5 (rest 10sec/rest 90sec)
+
3 sets @ 97%
10 Hang Power Cleans (add weight with each set)
AIrdyne 20-25sec
Rest walk 3mins
+
3 sets @ 97%
8 Push Press (add per set – from rack)
Row 30sec
rest walk 3mins

Wrench –
MAKE UP DAY
-or-
Active Recovery Work
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town WOD

5 sets @ 97%
10 Burpees
25 Mt Climbers

Rest 1 min

+
5 sets @ 97%
8 Push Ups
Jumping LUnges for 30 sec
rest walk 1min

Fri Dec 5

WOD

All Levels

A1. Front Foot Elevated Split Squat (loaded with DB at sides – 4-8″ rise in front); 2010; 7-10reps/leg x 4 sets; rest 90sec
A2. Single Arm DB Row; 20X1; 6-8reps/arm x 4 sets; rest 90sec
+
EMOM x 8mins – Back Squat moderate x 5 reps (depth and position focus)
+
For Time
10-9-8-7-6-5-4-3-2-1
Dip
1-2-3-4-5-6-7-8-9-10
Strict Pull Up

Wrench

A. Front Squat; 3 reps @ 60%; every 45sec x 6 sets
*focus on speed out of the bottom
B. OHS 33X1; build to a technically sound tough set of 3 with strict tempo; rest as needed
+
EMOM x 10mins
Odd – 5 TnG Squat Clean (moderate)
Even – 2-3 Strict HSPU (adjust depth for skill level)

rest as needed

Row 150m @ 97%
rest walk 2:30 x 3

Metabolic

For Time
10-9-8-7-6-5-4-3-2-1
Dip
1-2-3-4-5-6-7-8-9-10
Strict Pull Up

Every 2 min 12/10 cals on a machine

Out of Town WOD

For Time
10-9-8-7-6-5-4-3-2-1
Dip
1-2-3-4-5-6-7-8-9-10
Strict Pull Up

Every 2 min 100m Sprint

Sat Dec 6

WOD

All Levels

A. Close Grip Bench Press; 21X1; 3-5reps; rest 2mins x 4
+
5min AMRAP
400m Run
AMRAP in remaining time:
10 Front Squats 75/55
5 Pull Ups
rest 3mins
5min AMRAP
400m Run
AMRAP in remaining time:
5 Deadlifts – 60% 1RM
5 Burpees over bar
rest 3mins
5min AMRAP
Row 400m
AMRAP in remaining time:
6 Box jump step down
6 Push Ups

rest as needed

Airdyne 50/35 Calories For Time @ 95%

Wrench

A. Press + 4 PP; rest 2-3mins x 5 (start at 85% of Press 1RM and Build)
+
3 Sets @ 85% consistent effort
10 Strict Pull Ups
10 Ring Push Ups
2 Rope Climbs 15′
5 Wall Walks
rest 90sec
+
10min AMRAP
10 HPC 115/75
20 Double Unders
5 BJ Step Down 30/24″

Sun Dec 7

WOD

A. Power Clean + Shoulder to OH, 1 rep EMOM x 8 min; add load per min – start medium and finish heavy but keep form technical.

B. Deficit Push-up* – find 8 RM

C. 30 sec Thruster (95/65)
Rest 60 sec
30 Sec Pull-ups
Rest 60 sec
x 3 sets

* Use DBs, plates, or parallettes. Athletes not adding load should challenge themselves with bodyweight deficit work and consider adding sets.

 

 

About tjsgym

Owner of TJ's Gym
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