TJ’s Gym Workouts for the Week of April 6

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Top Photo:  Most of the TJ’s Gym coaching staff got together for a mean game of beach volleyball on Saturday, Coach Nick’s birthday. It was a huge success. Let’s just say you might not guess who wasn’t the best player.

Bottom Photo:  Congratulations to Jeremiah and Tia F. on their engagement! We wish you both a lifetime of happiness!

Give the gift of “Dress Up” and Dance to needy kids!  We will be collecting gently used dance clothes and shoes, costumes, and other dress-up items at all three TJ’s Gym locations starting APRIL 15th, as part of our daughter, Lyle’s, personal service project. More details to follow in next week’s blog, but jump start your Spring cleaning now, and get ready to find a home for all of those excess items!

New Paleo Food Delivery Service: http://www.mychefbyrequest.com.  Long-time TJ’s Gym friend, the fabulous caterer, Lisa Hines, is involved, so we know it will be great!

Some Decisions are not a game of risk.

Decisions can be a struggle or not. I need to make a decision pretty quickly.  This decision could cost a lot of money, be a ton of extra hard work, have no guarantees, and be very stressful.  But it might, MIGHT, be beneficial in the long run.  There is no perfect plan, nor is there a soul alive who can waive a magic wand to make this decision be a wish-come-true.  It’s a risk, a bet, a gamble.  Many, many things in life are set up this way. Business, relationships, parenting, etc.  Who knows what could happen?

But what if there were something that was the exact opposite?  What if there were something that at the minimum required very, very little compared to the list of stressors above?  If you had to choose one requirement from above, what would it be to guarantee your decision?  Would it be money?  Would it be stress?  What if it the one thing was hard work?  What if hard work guaranteed that your health, performance, and aesthetic will change?

Are you still in? Will you make that decision knowing you can guarantee the outcome if you put in the work?

What if I told you it would take weeks?

Still in?

What if I told you it would take months?

Still in?

What if I told you that in one year you could be an entirely different person?  That your health issues would be gone, or that friends and family who haven’t seen you wouldn’t recognize you, or that you could do things physically that you only thought Olympians could do, but it would take two years.

Still in?  Cool, now it’s time for the plan. Email me at tj@tjsgym.com.

Mon. April 6

All Levels
Every 4mins Complete
Row 350m
12 Push Press Unbroken and Challenging
12 T2B
x 4 Sets

4 Min Break

Every 4mins Complete
Run 300m
20 Anchored Sit Ups
10 Dips (tough reps – rings, bars)
x4 Sets

*Work sets should take between 2-3mins. Scale back reps if sets take longer than 3mins
Wrench
“A. Back Squat; 20X1; 3reps @ 75%; rest 90sec x 6 sets
B. WTD Hip Extesnion; 2011; 6-10reps; rest 2mins x 3

EMOM x 10mins
Hang Clean + Clean (not TnG) – moderate with speed as focus

AD Sprint 15sec @ 100%
rest 2:15 x 3-5sets”

Allison’s Program:
A1. Back Squat 4, 4, 4, 4
Rest 20 seconds
A2. Strict Pullup 5, 5, 5, 5
Rest 2 minutes

B. DO 6 ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 KB Swings
10 situps
20 Double Unders or 30 singles
Rest 2 minutes
**Compare to last week, and try to get more reps each round than you did then.

Out of Town

DO 6 ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 Sprawls
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues April 7

All Levels
A. Pause Front Squat; 22X1; 3-5reps; rest 2mins x 4-5sets
+
4 Sets
10 Stirct Pull Ups
8 Renegade Rows (40/25)
20 Wall Balls
rest 90sec

Finisher
TGU – 20 Reps Not For Time (choose a moderate load)

Wrench
“A. Push Press; 3 reps Every 90sec x 6 – build to a tough 3
B1. WTD Pull Up; 21X1; 2,2,2,2; rest 30sec
B2. 10-20 Unbroken Pull Ups; rest 2-3mins
+
4 Sets
10 HSPU
2 Rope Climbs 15′
8 Renegade Rows
50 Double Unders
rest 1:1”

Allison’s Program:

A. Row 200m at 75% Rest 1 min

Row 200m at 85% Rest 1 min

Row 200m at 95% Rest 1 min

Row 200m at 100% effort

B. 3 min AMRAP x 4

6 Toes to Bar

6 DB Hang CLUSTERS

Row 125 m

rest 2 mins

C. 20 Turkish Get Ups or 40 weighted, anchored situps if you aren’t. Try to go heavier or faster than last week.

Out of Town

A. Row or Run 200m at 75% Rest 1 min

Row or Run 200m at 85% Rest 1 min

Row or Run 200m at 95% Rest 1 min

Row or Run 200m at 100% effort

B. 3 min AMRAP x 4

6 Toes to Bar

6 DB Hang CLUSTERS

20 Mt Climbers

rest 2 mins

C. 20 Turkish Get Ups or 40 weighted, anchored situps if you aren’t. Try to go heavier or faster than last week.

Wed April 8

All Levels
3 Sets @ 100%
6 Deadflits (increase load per set)
Run 100m HARD
rest walk 100m
*Run hard to 200m turn around, then walk back and repeat next set

3 Sets @ 100%
6 Hang Power Cleans (increase load per set)
25 Row Sprint
rest walk 3mins

3 Sets @ 100%
12 KBS (heavy)
20 Airdyne Sprint
rest walk 3mins

Wrench
“A. Front Squat w/ chains; 2reps @ 60% 1RM + Chains; EMOM x 8 sets (focus on speed from bottom)

For Time @ 97%
Row 20 Cals
12 Double KB Snatch (53/35)
Airdyne 20 Cals
12 Double KB Snatch (53/35)

rest as needed

For Time
1k Row
20 Burpee Over Box Jump 24/20
8 Wall Walks
40 Wall Balls (30/20)
200m Farmers Carry (70/53)”

Allison’s Program:

A1. Deadlift 3,3,3,2,2 increase weight from last week if you’re feeling good
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. 5 sets high effort:

6 power cleans

6 burpees AFAP

35 second AD Sprint

Rest 3 minutes

10-minute cool down jog or row

Strength

A. Build to a Heavy 5 in the Back Squat
15min EMOM
1st: DB Bench 6-8reps
2nd: Single Arm Bent Over Row 6-8reps
3rd: GHD Sit Ups/Wtd. Sit ups /Strict T2B – 8-12reps
10min Z1

Out of Town

5 sets high effort:

10 Pushups

6 burpees AFAP

35  Sprint

Rest 3 minutes

10-minute cool down jog or row

Thurs April 9

All Levels
A1.Prone DB Row; 21X2; 6-8reps; rest 60sec x 4
A2. L-Sit DB Press; 22X2; 6-8reps; rest 60sec x 4
A3. Ring FLR; 30-60sec; rest 60sec x 4

+

For Time
10-9-8-7-6-5-4-3-2-1
Burpee
Box Jump Step Down
Hollow Rocks

Wrench –
“Not For Time

Row 2500m Easy
Every 500m Perform
2 Wall Walks

Airdyne 100 Cals Easy
Every 20 Cals Perform
2 TGU moderate/arm

Jog 2k
Every 400m
Perform 4 Dead Hang to Inverted

Allison’s Program:
rest or makeup day

Out of Town

1 min Jog

1 min Jump Rope

1 min Plank

1 min Situp

1 min Jumping Jacks

x6

Fri Feb 13

All Levels
A. Hang Power Snatch – 10mins to work up to a technically sound yet tough triple

EMOM x 10mins
3 Hang Power Snatch (based off loads from part A)
20 Double Unders

EMOM x 12mins
Odd – 15 KBS Tough
Even – 20sec Airdyne Sprint (high effort here!)

Wrench
“A. Hang Squat; 5,5,5,5; rest 2-3mins (get a feel for movement)
B. Single Arm KB Row; 3-5reps (HEAVY)/arm; rest 60sec between arms x 4 sets

EMOM x 8mins
HPS + OHS + Hang Snatch (moderate)

Row 100m @ 100%
rest walk full recovery x 4-5 sets”

Allison’s Program:

A. Push Press 5, 5, 3, 3
Rest 90 seconds in between sets

B. EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 8 Renegade rows (pushup, row left, row right with DB’s)
3. Row 40 seconds
4. 8 burpee box step up and down

Out of Town

EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 8 Star Planks
3. Row or Run 40 seconds
4. 8 burpee box step up and down

Sat Feb 14

All Levels
10min AMRAP
Run 400m
10 Burpee Pull Ups

rest 3mins

10min AMRAP
Row 500m
15 OHS (65/45)

rest 3mins

10min AMRAP
Airdyne 35/25 Cals
OH Walking Lunge 14 Steps (45/25 plate)

Wrench
“A. Incline Bench Press – Build to a tough single (note load for coming weeks)

For Time
10-8-6-4-2
HSPU
DB Snatch 70/50

rest as needed

5-4-3-2-1
Burpee Bar Muscle Ups
DB Thrusters 60/45

rest as needed

Mini Flight Simulator
Unbroken Sets of Double Unders for Time
5-10-15-20-25-30-35-30-25-20-15-20-5”

Allison’s Program:

8-minute AMRAP

10 Wall balls

12 med ball situps (same ball you’re using for wall balls)

12/14 cal AD

Rest 4 minutes

8-minute AMRAP

8 ring rows

12 single arm alternating DB snatches
Run 200

Rest 3 minutes

8-minute AMRAP

6 sprawls

12 DB Push Press

Row 300m

Sun FEb 15

A1.Bulgarian Split Squat @ 3011; 8 reps per leg; rest 30 sec x 4 sets
A2. DB Shoulder Press @ 21X1 8 reps; rest 60 sec x 4 sets

B. 7 min AMRAP:
3 Wall-balls
3 Burpees
6 Wall-balls
6 Burpees
9 / 9
etc. until time
Rest 2 min
7 min AMRAP:
3 Pull-ups
3 Hang Power Clean 135/95
6 Pull-ups
6 Hang Power Clean 135/95
9 / 9
etc. until time
Allison’s program:
Rest or make-up day

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About tjsgym

Owner of TJ's Gym
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