TJ’s Gym Workouts for the Week of May 4th

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Ken came to us by way of the Leppones/Goldsteins.  He owns his own software company and is an outdoor guy.  Super nice guy, and we’re glad to have him aboard!

*Sorry for the LATE Monday post (gasp) this week. Lots going on in the TJ’s inner circle over the weekend.

*Dave Z’s daughter, Ella, has put together a kick-ass basketball tourney for kids to raise money for an organization working towards peace in the Middle East.  We are a proud sponsor and are happy to spread the word. If you have a kid who plays hoops, check this out Hoops for Peace: Flyer_Tempate!

*In other community-outreach-Marin-pre-teens-doing-good-in-the-world news, we are still collecting used costumes, dance clothes, and dance shoes at all 3 gyms, so please keep ’em coming, and thanks for your support of Lyle’s A Star is Born project.

Mon May 4 All Levels Every

4mins Complete Row 25/20 Cals 10 Box Jump Step Down 20 Hollow Rocks x 4 Sets 4 Min Break Every 4mins Complete Run 200m 15 KBS 10 Pull Ups Run 100m x4 Sets *Work sets should take between 2-3mins. Scale back reps if sets take longer than 3mins Wrench A. Back Squat; 20X1; 1.1 @ 92.5%; rest 2-3mins x 5 sets B. GH Raise; 40X1; 4-6reps; rest 2mins x 3 EMOM x 10mins Pause Power Clean (hold 2sec at knees) + Hang Power Clean (2″ from floor) – moderate AD Sprint 20sec @ 100% rest 3:10 x 3-5sets Allison’s Program: A. 2 position power clean (high hang, floor). Do 2 reps of this 2x per set (total of 4 lifts) for 5 sets. Build in weight as you go. B. EMOM 27 minutes (9 rounds) 1. 10-12 toes to bar 2. 10 heavy Russian Swings plus 20 DU’s or 40 singles 3. 35 second airdyne sprint Out of Town EMOM 27 minutes (9 rounds) 1. 10-12 toes to bar 2.  20 DU’s or 40 singles 3. 35 second  sprint

Tues May 5 All Levels

A. Pause Front Squat; (15X1); 2,2,2,2; rest 2mins

+ 5 Sets

4 TGU

10 Ring Rows

10 DB Thrusters

200m Run

10 T2B r

est 90sec

Wrench

A. 2 BTN PP + Split Jerk; 5 sets building sets; rest 2mins (use blocks ideally – drop bar after each rep)

B1. 30sec AMRAP Wtd Pull Up; rest 60sec x 3

B2. C2B Pull Up; 8-15reps unbroken; rest 2-3mins x 3

+ 3 Sets

Airdyne 20/16 Cals

15 DB Push Press 45/30

5 Renegade Rows 45/30

2 Rope Climbs

rest 2-3mins

Allison’s Program:

A1. Front Squat: 3,3,3,2,2

rest 20 seconds

A2. AMRAP Ring Rows (create a body position/level of challenge so that you are getting in the range of 10-12 each time. Make sure you’re getting full range of motion and stop when you can’t any more)

Rest 90 seconds

B. 8 sets:

run 200

8 barbell thrusters (65/95)

8 pullups (jumping or unassisted but no bands)

rest 90 seconds

Out of Town 8 sets: run 200 12Jumping Squats 8 pullups (jumping or unassisted but no bands) rest 90 seconds

Wed May 6 All Levels

3 Sets @ 100%

5 Deadlifts Tough

5 Burpees

Row 100m

rest walk 2-3mins

3 Sets @ 100%

AMRAP Push Up Unbroken

30sec Sec Airdyne Sprint

rest walk 3mins

3 Sets @ 100% 10 DB PC and Jerk

Run 200m

rest walk 3mins

Wrench A. 3 Squat Clean TnG + 3 Front Squat; Every 90sec (start moderate and build for 5 sets) *keep it fast and with good mechanics, nothing heavy

+ For Time @ 97% 30 Cal Row, 20 Burpee box Jump 24/20, 10 Thrusters 135/95

rest 5mins

For Time Run 800m, 25 GHD Sit Ups, 25 Wall Balls, 25 T2B Run, 800m

Allison’s Program: Warm up deadlifts.

Then: A. EMOM 10 minutes deadlift 3 reps plus 6 strict pushups (modify pushups on raised bar instead of toes)

B. 5 rounds for time:

10 burpees

10 Box step up and down

12/15 calorie row

C. 5 sets of 10 hollow rocks unbroken.

Rest as needed.

Strength 20min EMOM

1st: Fat Grip Deadlift 4-6reps Mod.Tough

2nd: Pull Ups 30sec Amrap 3-5reps

3rd: alt. DB Step Ups Heavy 10-16reps

4th: Rest Minute

3 sets

B1. DB Bicep Curls 8-12 15-30sec rest

B2. Db Skull Crushers.

8-12 60-90sec rest

Out of Town 5 rounds for time: 10 burpees 10 Box step up and down 20 Mt. Climbers

Thurs May 7 All Levels A1. Renegade Rows; 6-10reps; rest 45sec x 4 A2. Seated BTN Press; 31X1; 6-8reps; rest 45sec x 4 A3. Wtd Sit Ups; 20 reps (anchored feet); rest 45sec x 4 + 10 Rounds For Time 10 Jumping Pull Ups (3-4″ of wrist above bar) 10 Walk Lunges 10 Army Crawlers

Wrench – Easy Aerobic w/ Core Work – Not For Time Row 3000m Easy Every 500m Perform 15sec L-Sit Airdyne 5 Miles Every .5miles Perform 45sec Ring FLR Jog 2000m Every 200m 20 Double Unders (unbroken)

Allison’s Program: Rest or makeup day

Out of Town 10 Rounds For Time 10 Jumping Pull Ups (3-4″ of wrist above bar) 10 Walk Lunges 10 Army Crawlers

Fri May 8 All Levels A. PC + PP + Jerk x 2 – 10mins to work up to a technically sound complex EMOM x 12mins Odd – 2 PC + 2 HPC + 2 PP Even – Row 10/8 Cals Hard EMOM x 12mins Odd – 14 KBS Even – 3 Burpees + 12sec Airdyne Sprint

Wrench A. Kang Squat; 2,2,2,2,2; rest 2mins (3131 tempo) B. Single ARM DB Row; 3-5rep x 5 sets (rest 1min between arms) EMOM x 8mins Snatch + Hang Snatch + OHS (moderate) Row 140m @ 100% rest walk full recovery x 4-5sets

Allison’s Program:

Push Press 5 reps heavy then do:

AMRAP 3 minutes: 10 wall balls 10 wall ball situps

30 Double unders/ 50 Singles

Rest 2 minutes:

Push Press 5 reps heavy then do: AMRAP 3 minutes:

10 DB single arm alternating snatches 10 BB hang power cleans (65/95) Run 100

Rest 2 minutes

Push Press 5 reps heavy then do: AMRAP 3 minutes:

10 wall balls 10 wall ball situps 30 Double unders/ 50 Singles

Push Press 5 reps heavy then do: AMRAP 3 minutes:

10 DB single arm alternating snatches 10 BB hang power cleans (65/95) Run 100

Out of Town EMOM x 12mins Odd – 4 Pushups + 4 Sprawls + 4 Burpees Even – Sprint 100m EMOM x 12mins Odd – 14 Box Jumps Even – 5 Situps + 5 Hollow Rocks+ 5 Candlesticks to Standing

Sat May 9 All Levels 5min AMRAP 10 Row Pulls 10 Air Squats 5 Pull Ups rest 2mins 5min AMRAP 10 Box Jump Step Down 10 Push Ups rest 2mins 5min AMRAP Airdyne .2 Miles 10 KB SDHP rest 5 mins x2 Sets

Wrench A. Incline Bench Press (shouler width grip); 2,2,2,2 @ 85% of tough single For Time 21-15-9 PC 115/75 Ring Dips rest as needed 15-12-9 Slam ball 50/40 HSPU C2B rest as needed Flight Simulator (to 40) 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

Allison’s Program: 5 sets at high intensity:

45 seconds hang power snatch (45/65)

rest 15 seconds

45 seconds reverse burpees/candlestick to standing position (assist with hands if needed) rest 15 seconds

45 seconds row for calories

rest 15 seconds

45 seconds jumping pullups

rest 15 seconds

45 seconds sprawls

Rest 2 minutes in between sets.

Finisher: Run or row 10 minutes at easy pace

Sun May 10 A1.1 1/4 Back Squat, 5 reps per leg; rest 30 sec x 4 sets; build to 8RM A2. DB See-saw Shoulder Press @ 21X1 6 reps/side; rest 60 sec x 4 sets; build B. EMOM x 10: 2 BB Clusters; start medium and build to heavier than last week C. 4 sets for time: 6 Renegade Rows 12 Single Arm KB/DB Snatch, alt 18/15 cal Bike

Allison’s Program: Rest or makeup day

About tjsgym

Owner of TJ's Gym
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