TJ’s Gym Workouts for the Week of Dec 9th

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Just because some people think the side pony from the 80’s is still fashionable (Steph), doesn’t make it cool to pass judgement (Suz).

Upcoming Holiday Schedule:

*Christmas Eve and New Years Eve:

Normal morning schedule.

12 pm will be the last hour of the day in SR

Open Gym 9:30- 12:30 will be the last hour of the day in Corte Madera

3pm class will be the last hour of the day in MV

*Dec 25 and Jan 1 CLOSED

*Dec 26 and Jan 2:  8am and 9am classes in MV and SR. 8:30am in CM.

Working Hard

First off: I feel for Allison, who has to decipher my jumbled stream of consciousness that I spew onto the draft of this blog each week, from which she then has to create some sort of coherent content late on a Sunday night.  This one is an especially solid example of hanging participles, dangling sentences, and theoretical ranting with no clear direction. Enjoy!

Mike Rowe from Dirty Jobs has a wonderful organization called mikeroweWORKS. which helps people find blue-collar jobs.  After a decade of this show, he discovered a common thread.  Men and woman who owned and ran businesses that were 1. dirty, but more importantly, 2. successful.  What was the common thread?  These people worked HARD and they did the job WELL.  They were typically blue-collar people doing jobs that had to be done but most people didn’t want to do.  Mike Rowe uses the example from his own life of walking into his guidance counselor’s office and seeing a poster on the wall.  It was a split screen shot.  On one side was a clean cut college kid on graduation day with his cap and gown on with gleaming white teeth.   The other side showed a filthy, dirty, exhausted-looking 30-year-old in a mechanics shop.  The title of the poster?  “Work smarter, not harder.  Go to college.”  I recognized this poster immediately in my own mind, recalling it in my own counselor’s office almost 30 years ago. Back then, I felt something that I didn’t recognize at the time, but I do now.  The feeling was….”Screw you.”

I had picked up nails, dragged transmissions, mopped oil, and swept sawdust at my uncles’ and grandfathers’ houses and at various businesses since I was ten.  I loved and respected these people.  They taught me things.  Things about life. Real life.  I had five uncles who returned from Vietnam and then started to work…HARD.  I learned a discipline from them, which I now refer to as the hustle muscle.  You have to develop this muscle by educating yourself, copying what successful people do, doing what others aren’t willing to do, and…work hard.

Here is an example of success that has been sold to us by marketers.  Your business is a thriving success as you stride through your warehouse (in khakis and a button-down blue dress shirt, cleanly shaven and freshly showered), pointing directions, yelling orders, and quickly signing documents that an underling is presenting to you on a clipboard. The other scenario shows you waking up late in the morning, drinking slow-drip coffee on your back deck overlooking the beach, checking your investments and sending out an email or two.  You then close your laptop to enjoy a day of standup paddleboarding and Kadima (70’s Jersey shore reference) while your money “works for you.”

Crock O’ Crap I say!

You need to work hard to succeed.  I’m surrounded by examples of it every day, in all of you.  You wake up early with not enough sleep; you intermittently take care of yourself (nutrition, exercise, restorative practices); you work hard and raise the next generation at the same time.  Some of you dream of the marketers’ example of success, and there is nothing wrong with that.  Some of you may have even experienced glimpses of it. The fact is, that you should strive for more of this, but there is only one way to get on that goddamn deck.  Working hard!

My hope is that the example I’m using of hard work translates into the subtexts of your life.  You need to work hard at fitness, nutrition, and restoration.  You need to work hard at eating leafy greens every day and getting into bed right after your kids go to sleep, or dragging yourself into the gym instead of driving by to go home and crush that 16oz “glass” of wine.

Hopefully past generations have taught us a lesson or two about working hard.  It is a choice, no doubt, but it is the best way I know to find success.

Mon Oct 20th

WOD

All Levels

A. Press; 3.3.3 x 4; rest 15sec/rest 2mins
B1. Strcit Wtd Pull Up; 21X0; 2-3reps; rest 30sec x 3
B2. Upright Row; 21X0; 8-10reps; rest 90sec x 3
+
For Time @ 100%
Row 500m
20 Burpees

rest as needed

For Time @ 100%
15 Cal Airdyne
15 KBS 70/53
12 Cal Airdyne
12 KBS 70/53
9 Cal Airdyne
9 KBS 70/53

Wrench
A. Front Squat; 20X1; 3,3,3,3; rest 3mins
B. Strict WTD Pull Up; 2,2,2,2,1,1,1,1; rest 60sec
C1. Prone 2-arm KB Row; 8reps; rest 30sec x 3
C2. Single Arm Farmers Carry 20m/arm HEAVY; rest 90sec x 3
+
3 Sets @ Consistent high effort
Airdyne 20/16 Cals
2 Rope Climbs 15″ (sub 15 T2B in MV/CM)
12 KBS Front Squat (70/44/hand)
rest walk 2mins

Metabolic

All Levels
A. Press; 3.3.3 x 4; rest 15sec/rest 2mins
B1. Strcit Wtd Pull Up; 21X0; 2-3reps; rest 30sec x 3
B2. Upright Row; 21X0; 8-10reps; rest 90sec x 3
+
For Time @ 100%
Row 500m
20 Burpees

rest as needed

For Time @ 100%
15 Cal Airdyne
15 KBS 70/53
12 Cal Airdyne
12 KBS 70/53
9 Cal Airdyne
9 KBS 70/53

*From 9 Reps back up to 15 reps

Out of Town WOD

For Time @ 100%
Run 500m
20 Burpees

rest as needed

For Time @ 100%
30 Mt Climber
15 Sprawls
24 Mt Climbers
12 Sprawls
9 Mt Climbers
9 Sprawls

*then back up to 30/15 reps of all

Tues Oct 21

WOD

All Levels
A. 2 Pause Back Squat (hold 3sec at bottom) + 2 Back Squat; rest 2mins x 4 sets
B. Squat Clean (hold 2sec in bottom of squat) + Squat Clean; every 30sec x 16 sets (buildin from last week)
+
9mins AMRAP
3 Box Jump Step Down
3 Single Arm Push Press R & L (45/30)
6 Box Jump Step Down
6 Single Arm Push Press R & L (45/30)
9 Box Jump Step Down
Single Arm Push Press R & L (45/30)
12,12….
15,15….
*Every 90sec must complete 5 T2B

Wrench

A. 4 Press + 2 Push Press; rest 2mins x 5 sets
B. EMOM x 8mins; HSPU Unbroken (aim to complete 1 rep more per minute than last week)
+
EMOM x 10mins
Odd – 3-4 Wall Walks
Even – 50 Double Unders
+
3 Sets @ 100%
5 HPS TnG Fast (add weight per set)
6 Burpee AFAP
20sec AD Hard
rest walk 3-4mins

Out of Town WOD

9mins AMRAP
3 Box Jump Step Down
3 Pushups
6 Box Jump Step Down
6 Pushups
9 Box Jump Step Down
9 Pushups
12,12….
15,15….
*Every 90sec must complete 5 T2B

+

EMOM x 10mins
Odd – 3-4 Wall Walks
Even – 50 Double Unders

Wed Oct 22

WOD

All Levels
A1. Good Morning 2111; 6,6,6,6; rest 60sec
A2. Single Arm DB Row; 20X1; 6-8reps/arm x 4 sets; rest 90sec
+
4 Sets @ 85% consistent effort
Run 300m
15 DB Thrusters 40/25
12 Pull Ups
9 Hand Release Push Ups
rest walk 2:30

Wrench

A. 2 Hang Clean Pull + Hang Clean (Below knee); rest 2mins x 5
B1. CGBP; 2.2.2.2 x 3 sets (rest 10sec/rest 90sec)
B2. GH Raise; 30X1; 4-6reps x 3; rest 90sec (add DB across chest)
+
Row 500m (decrease pace by 1sec from last week
rest walk 2:30m x 5 sets

Strength

A. 18min EMOM;
1st Speed Deadlift building from 40-75% x 2
2nd DB Bench Press x 3-5reps 30×1
4 sets;
B1. DB Box Jumps W/step down 6-10reps (Mod. Weight)
60sec
B2. KB/DB Bat Wing Row 6-8reps 20×1
2mins rest
C. 3rnds
12 Heavy DB Power Cleans
15 Weighted sit ups

Metabolic

A1. Good Morning 2111; 6,6,6,6; rest 60sec
A2. Single Arm DB Row; 20X1; 6-8reps/arm x 4 sets; rest 90sec
+
4 Sets @ 85% consistent effort
Run 300m
15 DB Thrusters 40/25
12 Pull Ups
9 Hand Release Push Ups

+

4 Sets @ 85% consistent effort
Row 300m
15 Wall Balls
12 Ring Rows
9 DB Presses

Out of Town WOD

4 Sets @ 85% consistent effort
Run 300m
15 Squats
12 Pull Ups
9 Hand Release Push Ups

+

4 Sets @ 85% consistent effort
Run 300m
15 Box Jumps
12 Toes To Bar
9 Sprawls

 

Thurs Oct 23

WOD

All Levels
A. Power Cleann + 3 Push Jerks x 5 sets; rest 90sec
+
3 sets @ 97%
6 Power Cleans
6 Burpees Over Bar
Airdyne 25sec
Rest walk 3mins
+
3 sets @ 97%
6 Push Press From Rack Heavy
6 Box Jumps Tall
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

1min Situps
1min Sprawls
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Oct 24

WOD

All Levels

A1. Front Foot Elevated Split Squat (loaded with KBs in Front Rack – 4-8″ rise in front); 2010; 6-8reps/leg x 4 sets; rest 90sec
A2. Single Arm Farmers Carry HEAVY; 20m/arm; rest 90sec x 4
+
EMOM x 8mins- Back Squat 70% x 3 reps
+
For Time
21-18-15-12-9
Push Ups
9-12-15-18-21
SDHP 70/53 KB

Wrench

A. Front Squat; 2 reps @ 65%; every 45sec x 8 sets
*focus on speed out of the bottom
B. OHS 33X1; 2,2,2,2; rest 2mins
+
EMOM x 10mins
Odd – 4 Hang Squat Snatch (moderate)
Even – 2-3 Deficit HSPU (kipping ok and vary deficit based upon skill)

rest as needed

Row 25sec @ 97%
rest walk 3:35 x 3

Metabolic

A1. Front Foot Elevated Split Squat (loaded with KBs in Front Rack – 4-8″ rise in front); 2010; 6-8reps/leg x 4 sets; rest 90sec
A2. Single Arm Farmers Carry HEAVY; 20m/arm; rest 90sec x 4
+
EMOM x 8mins- Back Squat 70% x 3 reps
+
For Time
21-18-15-12-9-12-15-18-21
Push Ups
9-12-15-18-21-18-15-12-9
SDHP 70/53 KB

Out of Town WOD

For Time
21-18-15-12-9-12-15-18-21
Push Ups
9-12-15-18-21-18-15-12-9
Sprawl or Situps

Sat Oct 25

WOD

All Levels

6min AMRAP
4 HPC 115/75
4 FS
4 Box Jumps Step Down
rest 3mins
6min AMRAP
6 Push Press 95/65
12 Air Squats
18 SIt Ups
rest 3mins
6min AMARP
4 KBS 70/53
4 Burpees
4 Pull Ups
rest 5mins
2min AMRAP
Row for Meters
or
Airdyne for Cals
Wrench

A. 1 PP/1 PJ/1 SJ; rest 2mins x 5 (build)
+
3 Sets @ 85% consistent effort
Run 200m
12-15 C2B
6-8 Ring Dips w/ 1sec pause at bottom
10 DB Push Press (50/35)
rest 90sec
+
9min AMRAP
5 Box Jumps Step Down (30/24)
5 T2B
25 Double Unders

Sun Oct 26

WOD

A1. Snatch Deadlift @ 2111 4-6 reps x 5 sets
A2. Turkish Get-up – build to a heavy set of 3 per side, alternating arms in 5 sets

C. EMOM x 15
1st: 50m Farmer’s Carry
2nd: 4 TGU (2 per side, to save time do not alternate arms)
3rd: 12 OH Walking Lunge steps (45/25 plate)

 

 

About tjsgym

Owner of TJ's Gym
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