TJ’s Gym Workouts for the Week of July 6th

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What a great weekend for soccer and our country!

Congrats to USWNT! Talk about having a goal and smashing it!

Announcements:

*Bring-a-Friend Workout Mill Valley Sunday, July 12th 10am. RSVP to Jessica@tjsgym.com.

*Help cure childhood cancer or give a child with cancer a chemo graduation party. Support St. Jude via Juggling for Jude.  Every dollar makes a difference. No kidding. Hollis is working hard for your money, juggling like mad. Thank you for considering a donation to St. Jude Children’s Hospital on behalf of Juggling for Jude. Just click here. Her latest TV news story is here, in case you missed it. Up next: Comcast Sports Net! The more PR she gets, the more money she hopes she can raise!

*Order your BRU bone broth and get yourself nourished! Just use that link to order. You’ll get your 10% discount off subscription orders. Order by 5pm Tuesdays and pickup by 5pm Thursdays in Corte Madera and San Rafael.

*Virtual suggestion box: Email allison@tjsgym.com if you have suggestions as to how we might make your gym life better. We’re all ears!

 

Mon July 6

All Levels
A. 1-1/4 Front Squat; 2-3reps x 5 sets; rest 2-3mins

EMOM x 10mins
Odd – 5 Thrusters (heavy from rack)
Even – 5 Strict Pull ups (wtd for advanced)

Row 15/12 Calories @ 100%
rest as needed x 4 sets

Wrench
A. Back Squat 20X1; 2.2.2.2 x 3; rest 15sec/rest 3mins between sets (last set TOUGH)

EMOM x 12mins
Odd – 4 Squat Clean Thruster TnG
Even – 8-10 C2B Unbroken

3 Sets @ 97%
5 PC
5 Slam Balls
12 Airdyne Hard
rest walk 3mins

Allison’s Program:

A1. Overhead Squat 2, 2, 2, 2
rest 30 seconds
A2. Strict pullups 6, 6, 6, 6
Rest 90 seconds

B. DO 5 ROUNDS OF THE FOLLOWING (will take 28 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
6 burpees
6 pullups
20 Double Unders or 30 singles
Rest 2 minutes

Out of Town

DO 5 ROUNDS OF THE FOLLOWING (will take 28 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
6 burpees
6 pullups
20 Double Unders or 30 singles
Rest 2 minutes

Tues July 7

All Levels
5 Sets
A1. Power Clean; 5reps; rest 30sec
A2. Ring Push Up; 30sec AMRAP; rest 30sec
A3. 10 Tall Box Jump Step Down; rest 30sec
A4. Airdyne 20/15 Cals or Run 200m Hard; rest 2-3mins

Finisher – Powell Raise – 3 sets of 8 reps/arm

Wrench
A. BTN Split Jerk; 1 rep Every 60sec x 10 sets; (perfect mechanics today)
+
4 Sets @ Consistent Effort
8 Renegade Rows (50/35)
100m Cals Ski Erg
rest 1min
8 Strict Pull Ups
10 HSPU
Row 150m
rest 2mins

Allison’s Program:

A. Strict Press 3, 3, 3, 3
Rest 90-120 seconds

B. EMOM 30 minutes (10 rounds)
1. Row 40 seconds
2. 10 DB box step ups
3. 8 DB thrusters + 10 hollow rocks

Out of Town

EMOM 30 minutes (10 rounds)
1. Run 40 seconds
2. 15 box step ups
3. 8 Jumping Squats + 10 hollow rocks

Wed July 8

All Levels
A. 2 Power Clean + 2 Squat Clean – 15mins to work this complex up to something tough

10min AMRAP
5 HPC 95/65
5 Push Press 95/65
10 Box Jump Step Down

Wrench
A. Snatch from blocks above knees; every 90sec x 8 (build)
+
For Time @ 97%
20 Burpee Over Erg
Row 500m

rest as needed

For Time
200m Farmers Carry
30 Shoulder to Overhead 135/95
30 Alt KB Sntach 62/44
Run 400m
5 Rope Climbs

Allison’s Program:
2 Times through of the following:

3 Min Amrap:
8 toes to bar
8 sprawls
Run 100m

Rest 1 min

3 min Amrap:
8 ring rows
10 mountain climbers
Row 150m

Rest 1 min

3 min AMRAP
6 Renegade Rows
6 DB hang power cleans
Run 100m

Rest 1 min

3 Min Amrap:
10 Single arm DB snatches
6 candlestick to standing
Row 150m

Strength

A. 8rep Max Back Squat -15min
B. 8rep Max Bench Press -15min
C. 8rep Max Chin Up -15min

Out of Town

2 Times through of the following:

3 Min Amrap:
8 toes to bar
8 sprawls
Run 100m

Rest 1 min

3 min Amrap:
8 Pullups
10 mountain climbers
Run 150m

Rest 1 min

3 min AMRAP
6 Pushups
16 Double Unders
Run 100m

Rest 1 min

3 Min Amrap:
10 Walking Lunge Steps
6 candlestick to standing
Run 150m

 

Thurs July 9

All Levels
A. Deadflit; 2,2,2,2,2; rest as needed (build to a tough set of 2 on last set)

4 Sets
:45 – 2 Arm DB Hang Snatch
:15 – rest
:45 – Burpees
:15 – rest
:45 – Row Cals
2:15 – REST

Wrench –
Aerobic Breathing Work

8 Sets
Row 30sec @ 70%
Rest 30sec
Airdyne 30sec @ 70%
rest 30sec
Ski 30sec @ 70%
rest 30sec
30sec FLR on Rings
rest 30sec

Allison’s: rest or makeup day

Out of Town

4 Sets
:45 – Situps
:15 – rest
:45 – Burpees
:15 – rest
:45 – Run
2:15 – REST

Fri July 10

All Levels
5 Sets
A1. DB Prone Row; 30X1; 8-10reps; rest 60sec
A2. Bar Dips; 30X1; 8-10reps; rest 60sec
A3. 2-arm DB Overhead Carry 50m; rest 60sec

4 Sets @ 100%
10 Kipping Pull Ups (10 Jumping Chest to Bar)
Airdyne 20sec Sprint
rest 2-3mins

Wrench
A. Banded Deadlit; 2 reps every 45sec x 10set – same weight across
B. Wtd Hip Extensions x 30reps not for time
+
4 Sets @ 95%
10 Alt DB Snatch (70/50)
7 Burpee Box Jump Step Down 24/20
Airdyne 35/25 Cals
rest walk 4mins

Allison’s program:
A. 1 DL + 2 PC
Build in weight in this complex in 15 minutes

B. 5 sets @ 100% effort:
3 PC moderate weight
5 burpees AFAP
35 second AD sprint
Rest 3 minutes between sets

C. 6-8 min. cool-down jog or row

Out of Town

5 sets @ 100% effort:
20m Bear Crawl
5 burpees AFAP
30 sec Mt Climber Sprint
Rest 3 minutes between sets

Sat July 11

All Levels
A. EMOM x 10mins – 3 Push Jerk (from Rack – or floor for advanced)

For Time – In teams of 2
Row 100/80 Cals
100 Front Squats 135/95
100 DB Push Press 40/25
Airdyne 10/80 Clas
100 Anchored Sit Ups
100 KB SDHP 70/53
*25min Time Cap

Rules – share work however you would like – must complete all reps of movement before moving on, one athlete works at a time
Wrench
A. HC + FS + Jerk; every 90sec x 8 sets – moderate to start and build

7min AMRAP @ 85%
12 OHS 75/55
12 Box Jump Step Down
12 Pull Ups

3min Rest

7min AMRAP @ 85%
15 KBS 44/26
15 Push Ups
45 Double Unders

3min Rest

7min AMRAP @ 85%
16 Wall Balls
12 T2B
16 Cal AD

Allison’s Program:
A. Front Squat 5, 5, 5, 5
Rest 90 seconds to 2 min between sets

B. 4 SETS with running clock. Rotate stations at the top of each minute but don’t take any rest time in between movements:
60 seconds wallballs
60 seconds HSC with barbell
60 seconds Row/AD
Rest 1 minute (Tally your totals for each set)

Sun July 12

A. Bench Press @ 20X1 – build to a 1 RM / heavy single – use spotters if necessary

B1. Pendlay Row – build to tough sets of 10, 8, 6 reps
Rest 30 sec
B2. Weighted Foot-Anchored Sit-up 20 reps AFAP (15 on GHD) x 3 sets

B. 3 min AMRAP
5 Wall-Ball
5 Burpee
5 Box Jump 24/20″
Rest 1 min x 3 sets
Allison’s: rest or makeup day

About tjsgym

Owner of TJ's Gym
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