TJ’s Gym Workouts for the Week of July 13th

bill

Big shout out to our man Bill.  It’s cool that he’s a great guy who has lost over 30lbs but what’s cooler is that he’s a cancer survivor and lost some portion of his spine/vertebrae system which was replaced by a couple of steel rods.  He wasn’t able to do a walking lunge or sit and stand up from a padded bench when he started.  He’s now jumping rope, running, power cleaning and squatting bodyweight.  Couldn’t be prouder of this guy and the work he’s put in to get where he is now, and no doubt there’s far more to come!

*Free Seminar on LOW BACK ISSUES coming July 18th to TJ’s Gym San Rafael!

Lowdownonlowback

*JUGGLING FOR JUDE IS GOING STRONG! You’ll find her juggling at all sorts of sporting events throughout the Bay Area, raising money for St. Jude Children’s Research Hospital, one juggle at a time. Tonight she was the half-time show at the Women’s Premier Soccer League’s North Bay Wave game and brought in $200 for the kids fighting cancer (great to see Fraser from TJ’s out there with a nice donation)! She’s working hard to reach her goal of $40,000 this summer. Maybe you can help! St. Jude has increased the childhood cancer rate from 20% to 80% in the 50 years since it began. Let’s hope for a cure in the next 25 years! Please donate with the click of your mouse!

Mon July 13

All Levels
A. Deadflit; 5,3,2,1,1,1 rest as needed (build to tough)

4 Sets
:45 – Russian KBS
:15 – rest
:45 – Burpee Box Step Over (bodyweight only)
:15 – rest
:45 – Airdyne Cals
2:15 – REST

Wrench
A. Back Squat Drop Set 20X1; 1.2.3 x 4; rest 15sec/rest 3mins between sets (strip weight after 1 and 2)

EMOM x 12mins
Odd – 5 HSC (moderate – work speed of turnover)
Even – 8-10 T2B

3 Sets @ 97%
6 HPC TnG
6 Burpee Over Barbell
12 Airdyne Hard
rest walk 3mins

Allison’s Program:

Allison’s Program:

A1. Overhead Squat 5, 5, 5
rest 30 seconds
A2. Strict pullups 5, 5, 5
Rest 90 seconds

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

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
8 Kettlebell swings
8 situps
25 Double Unders or 40 singles
Rest 2 minutes

Tues July 14

All Levels
A1. Supinated Strict Pull Up; 31X0; 6-8reps; rest 45sec x 5
A2. DB Floor Press; 30X1; 8-10resp; rest 45sec x 5
A3. 25m Single Arm Farmers Carry; rest 45sec x 5

Airdyne 15-20sec Sprint
rest 2:20 x 5-6

Wrench
A. BTN Push Press; build to a tough single
B. Take 85% of part A and perform 1 rep every 45sec x 8 sets
+
4 Sets @ Consistent Effort
12 HSPU
Airdyne 15 Cals
rest 1min
1 Rope Climb
15 HR Push Ups
Row 15 Cals
1 Rope Climb
rest 2mins

Allison’s Program:

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

B. EMOM 30 minutes (10 rounds)
1. Row 40 seconds
2. 9 burpee box step up and down
3. 9 DB thrusters + 10 hollow rocks

Out of Town

EMOM 30 minutes (10 rounds)
1. Run 40 seconds
2. 9 burpee box step up and down
3. 10 Squats + 10 hollow rocks

Wed July 15

All Levels
A. EMOM x 10mins – 1 Push Press – build to a tough single by the end – add weight every set

25min AMRAP – Teams of 2
15 Wall Balls
15 SDHP
15 Box Jump
15 Push Press
15 Cal Row
Switch Roles for Second Round and onward!

Wrench
A. Hang Snatch below knees (pause 2sec below) 10mins to build to a tough single
+
For Time @ 97%
Row 300m
12 Clean and Jerks 135/95
12 Burpee to 10″ Targett

rest as needed

For Time
25 walking lunges
20 pull-ups
25 box jumps Step Down 20/16
20 double-unders
25 kettlebell swings, 53/35
30 wallballs 20/14
20 GHD Sit Ups

Strength

A. 5rep Max Front Squat ~15min

B. 5rep Max DeadLift *not touch and go and perfect form….. ~15min

C. 1rep max/side TGU ~15min

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:
6 pullups
10 mountain climbers (2 is 1)
Row 150m

Rest 1 min

3 min AMRAP
6 Ring 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

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:
6 pullups
10 mountain climbers (2 is 1)
Run 150m

Rest 1 min

3 min AMRAP
6 Pushups
12 Jumping lunges
Run 100m

Rest 1 min

3 Min Amrap:
10 Box Step Ups
6 candlestick to standing
Run 150m

Thurs July 16

All Levels
A. Front Squat; 2,2,2,2,2; rest 2-3mins

EMOM x 10mins
Odd – 6-8 DB Clusters
Even – 8-12 Pull Ups (kipping or Jumping C2B)

Row 125m @ 100%
rest as needed x 4 sets

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

3 SETS with running clock. Rotate stations at the top of each minute but don’t take any rest time in between movements:
60 seconds Squats
60 seconds Situp
60 seconds Run
60 seconds Jumping pullups or Double Unders
60 seconds plank hold
Rest 1 minute  (Tally your totals for each set)

Fri July 17

All Levels
5 Sets
A1. Hang Power Clean; 6reps; rest 30sec (tough)
A2. Push Up; AMRAP Unbroken; rest 30sec
A3. 8 Broad Jumps Distance; rest 30sec
A4. Run 200m or Airdyne 40sec; rest 2-3mins

Finisher – perfrom 5 TGU/arm – alternate as needed – work up to heavy

Wrench
A. Banded Deadlit; 3 reps TnG EMOM x 10 – use 60% of best (light band – speed focus)
+
4 Sets @ 95%
10 Power Snatch 95/65
10 Burpees
Run 400m
rest walk 4mins
Allison’s program:
A1.  Deadlift 5, 5, 3, 3
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 90 seconds

B.  5 sets @ 100% effort:
5 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:
15 Walking Lunge Steps
5 burpees AFAP
3 Wall Walks
Rest 3 minutes between sets

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

Sat July 18

All Levels
A. Hang Squat Clean + FS + Jerk – 15mins to work this complex up to something tough

12min AMRAP
40 Bar Facing Burpee
30 Front Squats 115/75
20 Shoulder to Overhead 115/75
10 OHS 115/75
Wrench
A. SC + 2 FS + Jerk; every 2mins x 6-8 sets – moderate to start and build

3mins AMRAP @ 90%
10 DB Walking Lunges (on shoulder)
5 Slam Balls

rest 2mins

Row 1k @ 90%

rest 2mins

3min AMRAP @ 90%
5 Burpee Box Jumps 24/20″
5 Ring Dips

rest 2mins

75/60 Cal AD @ 90%

rest 2mins

3min AMRAP @ 90%
7 KBS 53/35
21 Double Unders

rest 2mins

Run 1k @ 90%

Allison’s Program:
A. Front Squat 3, 3, 3, 3
Rest 90 seconds to 2 min between sets

B. 3 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 HPC with barbell
60 seconds Row/AD
60 seconds Jumping pullups
60 seconds weighted plank hold (put plate on your back)
Rest 1 minute  (Tally your totals for each set)

Sun July 19

A1. Thruster – build to tough sets of 5, 4, 3 reps
Rest 30 sec
A2. Kipping T2B/ K2E AMRAP x 3 sets

B. 5 min AMRAP
8 KBSDHP 70/53
8 Push Press 95/65
15/12 Row Cal
Rest 2 min
5 min AMRAP
8 HPC 95/65
8 DB Push Press 45/30
15/12 Bike Cal
Rest 2 min
5 min AMRAP
8 KBS 70/53
20m DB Farmer’s Carry 45/30
20 DU
Allison’s: rest or makeup day

About tjsgym

Owner of TJ's Gym
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