TJ’s Gym Workouts for the Week of July 20th

barbara

This is my client Barbara.  She’s 69 years old and walks into the gym with equal parts fear and determination every single session.  She looks at me with disbelief every time I show her the progression for what she will be doing, and then she kills herself to do it.  She always makes the attempt and never backs down.  My job is to create a fun and personalized program that best suits her goals, as is the job of every fitness professional who works individually with athletes.  Breast cancer survivor, torn achilles survivor, and has raging sciatic nerve issues.  She has overcome all of these by seeking the best coaches and plans she could find and then attacking the problems head on.  The other day she handed me an article from her latest AARP magazine about the correlation between grip strength and heart disease.  She reminded me that the first time we ever met I told her that grip strength was going to be one of the key elements of making her a more functional human being and to help her have quality later in life.  She remembered rolling her eyes (in her own mind, she’s much too refined to do it in front of me) and thinking “what have I gotten myself into.”  I couldn’t be prouder of her attitude and inability to give up.

The article she gave me here is based upon the study I have included here. While the study has to use theory to explain the outcome, it’s obvious that it falls under common sense to explain the results.  Culturally we are obsessed with creating heart health through the number of slightly increased beats per minute over an extended period of sustainable time (also defined as aerobic activity).  While this is important for overall cardiovascular health, there is another side of the coin, or another 50% ability the heart has that is ignored by a majority of the population.   Just as important is the volume of blood your heart can move per beat ie. moving heavy sh#@ around.  Yes, weightlifters need to get their cardio in, but long-slow-duration athletes had better start bending, pulling, pushing and squatting at unsustainable rates or they are in just as much risk and there are far more weak cardio athletes then there are deconditioned strength athletes.  Something to think about the next time your doctor tells you your blood pressure is up.  Increase the amount of time your heart is working AND increase the intensity so there is a 50/50 split.  Barbara’s blood pressure is perfect, by the way.

ANNOUNCEMENTS:

*We are losing another TJ’s OG to an out-of-state move, and he’s as amazing a guy as the one we just lost to Nashville (JJ).  Dave Zeff and his family are heading to Arizona. We wish them well, but TJ’s will never be the same without Dave.  Please join us this Friday, July 24th at 5:30pm at Marin Brewco to send Dave off with a hug and laugh. And then we will cry.

*Order your BRU BROTH and use code TJSGYMROCKS at checkout for discounts.

*Looking for something fun to do with the family this weekend?  Check out a San Rafael Pacifics baseball game at Albert Park and watch JUGGLING FOR JUDE do her soccer juggling thing in between innings and before the game. Spread the word. And of course, donations are welcome, either online or in person at the game.  It’s for the kids at St. Jude Children’s Research Hospital and for all of us, via the cancer-curing research going on there!

GAME TIME:  SATURDAY, JULY 25th 5:05 PM. Purchase tickets here.

*Help us help you: Let us know if there’s a program you’d like to see at the gym but it’s not currently offered, and let us know what kind of TJ’s apparel you’d like to see at the gyms.

Mon July 20th

All Levels
A. Thrusters; 2,2,1,1,1,1; rest 2mins (tough sets from rack)

EMOM x 10mins
Odd – 5 Front Squats (heavy from rack)
Even – 5 Heavy Single Arm DB Row/arm

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

Wrench
A. Back Squat 20X1; 3,3,3,3 @ 85%; rest 3mins between sets

EMOM x 10mins
Odd – 3 Squat Clean Thrusters TnG (moderate – work speed of turnover)
Even – 8-10 C2B

3 Sets @ 97%
5 DL (225/155)
5 Burpee Box Jump
12 Airdyne Hard
rest walk 3mins

Allison’s:

back squat 3, 3, 3, 3
rest 20 sec
strict pullups 5, 5, 5, 5
Rest 90 sec

B. 8 sets

8 pullups
8 burpees
run 200 meters
rest 90 seconds

Out of Town

8 sets

8 pullups
30 Double Unders or 60 Singles
run 200 meters
rest 90 seconds

Tues July 21

All Levels
5 Sets
A1. Sumo Deadlift ;5reps; rest 30sec (tough weight)
A2. Ring Dips; 8-10; rest 30sec (bands on rings OK for today)
A3. 15 Russian KBS Tough Weight; rest 30sec
A4. Row 15/12 Cals Hard; rest 2-3mins

Finisher – 30sec side star plank/side x 3-4 sets

Wrench
A. BTN Split Jerk – @ 85% EMOM x 8mins
B. Push Press – build to tough single from empty bar in 6mins
+
4 Sets @ Consistent Effort
6 Strict HSPU
12 Cal Row
rest 30sec
8 Ring Dips (top of MU)
40 Double Unders
Run 100m
rest 2mins

Allison’s Program:

A. Push Press 5, 5, 5, 5
Rest 90-120 seconds

B. EMOM 30 minutes (10 rounds)
1. Row 40 seconds
2. 10 sprawl-to-box step up and down
3. 12 KB swings + 10 hollow rocks

Out of Town

EMOM 30 minutes (10 rounds)
1. Run 40 seconds
2. 10 sprawl-to-box step up and down
3. 8 PUshups + 10 hollow rocks

Wed July 22

All Levels
A. HPC + HSC – 15mins to work this complex up to something tough

10min AMRAP
5 T2B
5 Box Jump Step Down 24/20
5 HPC
15 Double Unders

Wrench
A. Snatch w/ Pause at knees 2sec – 10mins to build to a tough single
+
For Time @ 97%
21-15-9
Cal Airdyne
KBS 70/53

rest as needed

12min AMRAP
50 Cal Row
50 Wall balls
50 Shoulder to Overhead 115/75
50 Box Jump Step Down

Strength

A. 1rep Max Back Squat in 10mins
-5min Rest
B. Amrap Back Squat @85% 1RM
C. 1rep Max Bench Press in 10mins
-5mins Rest
D. Amrap Bench Press @80% 1RM
E. 1rep Max Chin Up in 8mins
5mins Rest
F. Amrap; Body Weight Pull ups
Allison’s Program:
2 Times through of the following:3 Min Amrap:
8 toes to bar
10 mountain climbers
Run 100m

Rest 1 min

3 min Amrap:
6 ring rows
8 DB Thrusters
Row 150m

Rest 1 min

3 min AMRAP
6 Renegade rows
6 candlestick to standing
Run 100m

Rest 1 min

3 Min Amrap:
10 Single arm DB snatches
8 DB Push Press
Row 150m

Out of Town

3 Min Amrap:
8 toes to bar
10 mountain climbers
Run 100m

Rest 1 min

3 min Amrap:
6 ring rows
8 Squats
Run 150m

Rest 1 min

3 min AMRAP
3 Wall Walks
6 candlestick to standing
Run 100m

Rest 1 min

3 Min Amrap:
10 Walking Lunge Steps
8 8 Situps
Row 150m

Thurs July 23

All Levels
A. Deadflit; 3 reps @ 60% of best; EMOM x 10mins

4 Sets
:45 – KB Snatch Alternating Arms
:15 – rest
:45 – Max Distance Bear Crawl
:15 – rest
:45 – Row Cals
2:15 – REST

Wrench –
Aerobic Breathing Work

8 Sets
Ski 100m
Airdyne 10 Cal
15 Sit Ups
Run 100m
20sec Side Plank/side
rest 60sec

Out of Town

8 Sets
60 sec Plank Hold
60 sec Jump Rope
15 Sit Ups
Run 100m
20sec Side Plank/side
rest 60sec

Fri July 24

All Levels
5 Sets
A1. Ring Row; 2020; 8-12; rest 45sec
A2. Weighted Push Up; 30X1; 8-10reps; rest 45sec
A3. Single Arm DB Overhead Carry 25m; rest 45sec

4 Sets @ 100%
6 Burpee Pull Ups
Airdyne 15sec Sprint
rest 2-3mins

Wrench
A. Deadlit; 2 reps; every 90sec x 8 sets (build)
+
4 Sets @ 95%
12 HPC 115/75
8 Burpee Box Jump Step Down 16/12″
Row 500m
rest walk 5mins

Allison’s program:
A1. Deadlift 2,2,2,2
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 90 seconds

B. 5 sets @ 100% effort:
5 DL moderate weight
7 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:
5 Burpee Box Jump Overs
7 Vertical Jumps as high as possible
35 second SPRINT
Rest 3 minutes between sets

C. 6-8 min. cool-down jog

Sat July 25

All Levels
A. EMOM x 10mins – 1 Push Press + 1 Push Jerk (from Rack – or floor for advanced) – build weight as you go

For Time – In teams of 2
Run 800m Together
50 Hang Clean 115/75
50 Push Press 115/75
Run 400m Together
50 Med Ball Sit Up Passes (both partners perfrom all 50 sit ups passing ball back and forth and touching overhead)
50 SDHP 115/75
Run 800m Together
*25min Time Cap

Rules – break up 50 HC, PP, SDHP however you want between parterns. Runs and Sit ups are perfromed together.
Wrench
A. Back Squat; w/ chains (3 reps @ 50-55%) speed reps fast; ever 45sec x 8 sets

7min AMRAP @ 85%
15 OHS 65/45
15 Box Jump Step Down
15 Pull Ups

3min Rest

7min AMRAP @ 85%
18 KBS 44/26
18 Push Ups
54 Double Unders

3min Rest

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

Allison’s Program:
A. Front Squat 3, 3, 3
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 med ball situps
30 seconds heavy Russian Swing
30 Seconds Double Unders (or fast singles)
60 seconds Row/AD
60 seconds Box step up and down

Rest 1 minute (Tally your totals for each set)

Sun July 26

A1. Thruster – build to tough sets of 4, 3, 2 reps
Rest 30 sec
A2. Kipping Pull-up AMRAP -2 x 3 sets
Rest 2 min
B. 5 min AMRAP
8 Box Jump 24/20
8 OHS 95/65
15/12 Row Cal
Rest 2 min
5 min AMRAP
8 Bupree Box Step-Overs w/ DB 45/25
8 DB Squat Cleans 45/30
15/12 Bike Cal
Rest 2 min
5 min AMRAP
8 Renegade Row 45/25
20m DB OH Carry 45/25
100m Run

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s