TJ’s Gym Workouts for the Week of Sept. 7

 

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San Rafael BBQ and Town Hall Meeting this Friday, Sept 11th.  Everyone is invited.  5pm 9/11 Heroes Workout and 6pm BBQ.

Data Collected Seminar and BBQ on Friday, Sept 25th in Mill Valley.  All the pertinent data from the last testing week, how it is applied to the programming and how you can use the information in your daily workouts.

Whole Life Challenge is coming Sept. 19th.  TJ is all signed up.  Who else is in?  Don’t forget to get Dunked so you can get all the facts before and after the challenge.

Text announcements and the Newsletter went out last week.  Make sure to jessica@tjsgym.com know if you didn’t get them.

Mon Sept 7

All Levels
A. Back Squat; 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 95%, AMRAP @ 75%; rest 2-3mins between sets
* Between sets of Squats perfrom a set of Strict Pull Ups (weight, bodyweight, assisted – make them hard – build some volume)

2min AMRAP – Thrsuters 115/75
90sec AMRAP – Burpee
1min AMRAP – Cals (row/AD)
90sec AMRAP – Burpee
2in AMRAP – Wall Ball

Wrench
A. Clean Pull + HSC (below knee) + Clean (TnG); every 2mins x 5 sets
B. Front Squat; 1.1.1; rest 15sec/rest 2-3mins x 3 (tough sets)

EMOM x 10
Odd – 6 Thrusters 155/105
Even – 3 Pull ups + 2 C2B + 1 BMU

100m Row Sprint @ 100%
rest walk full recovery x 4

Tues Sept 8

All Levels
3 Sets for times (record split times)

Airdyne 30/24 Cals
14 DB Step Ups
8 Renegade Rows

rest 60sec

Run 300m
20 Russian KBS
35 Double Unders

rest 2mins

+

Glut/Ab Finisher – 3-4 Sets Not for Time
20 Band Walks/direction
30sec Side Plank/side

Wrench
A. Power Clean + Pause Split Jerk; every 60sec x 10 sets
+
For Time
100m Farmers Carry 70/53
15 Strict HSPU
4 Rope Climb
30 GHD Sit Ups
12 Strict HSPU
3 Rope Climbs
20 GHD Sit Ups
9 Strict HSPU
2 Rope CLimbs
10 GHD Sit Ups
100m Farmers Carry 70/53
+
5 sets not For Time
8 DB Bench Press
8 Good Mornings light with good ROM

Allison’s Program:

A. EMOM 9 minutes

OHS 3 reps at approx 65% of 1RM (rack or floor)

B. EMOM 27 minutes

1. 6 toes to bar + 30 DU
2. 10 box step ups w light DBs
3. Airdyne or row 40 seconds

Wed Sept 9

All Levels
Partner Workout

Row 150 Calories (alternate every 15 Cals)

then

10 Rounds (alternate movements)
6 HPC (moderate)
6 Dips
6 Box Jump Step Down

then

Airdyne 150/120 Calories (alternate every 15/12 Cals)
Wrench
A. OHS; 44X1; 2,2,2,2; rest 2-3mins
+
3 Rounds For Time
100 DU
10 OHS 135/95

rest as needed

3 Sets @ 97%
5 PS TnG
6-10 T2B Unbroken
15sec Airdyne Hard
rest walk full recovery

Strength

A. Bench Press 5×4 *add 5-20lbs to last weeks #

2-mins rest

B. Alt. DB/KB Chest Supported Row 4×16-20reps 3010

60-90sec rest

C. Front Squat 10×10 @55-65% 1RM

60sec rest

Thurs Sept 10

All Levels
A. Hang Squat Clean + Thrusters + Hang Squat Clean Thruster; rest 60sec x 10

EMOM x 8
3 Hang Squat Cleans + 4 Burpees Over Bar

EMOM x 12 Mins
Odd – 20m DB Walking Lunges
Even – 20sec Row Sprint

Wrench
10 Sets
Ski 100m
5 Ring Push Ups
12/10 Cals Airdyne
2 TGU R
2 TGU L
rest 60sec

+

20min Zone 1 Round the World
1min Stations (row, bike, run, jump rop, ski, versaclimber)

Allison

Fri Sept 11

All Levels
A1. Single Leg DB RDL; 2010; 4-6 reps/leg; 4 sets; rest 90sec
A2. Push Up: 8-10 reps; 4 sets; rest 90sec (make them tough – rings, weighted, feet elevated, toes, etc)
+
B. For Time
75 Double Unders (250 Singel Unders)
20 Burpees
100m Farmers Carry (70/53)
15 Toes to Bar
Run 300m
15 Dips
Row 300m
20 Burpees
+
30sec KB Side Plank/side x 4 sets

Wrench
A. Power Snatch (from low blocks – just below knee) 1.1.1; rest 10sec/rest 2mins x 4
B1. Snatch Grip Deadlift (pause 2sec just above knee each rep); 3,3,3; rest 60sec
B2. CGBP 1.1.1.1; rest 15sec/rest 2mins x 3
C1. HSPU; AMRAP in 45sec: rest 45sec x 3
C2. Wtd Front Bridge (elbow plank); rest 2mins x 3
D. Airdyne 8mins @ Z1 Pace – SPRINT Last 10sec of every min @ 100%

Allison

Sat Sept 12

All Levels
3 Sets
8 Push Jerks (from Rack)
Airdyne 25sec Hard
rest walk 2-3mins

3 Sets
8 Deadflits
Run 200m
rest walk 2-3mins

3 Sets
12 Slam Ball or 8 MB Over Shoulder (heavier balls)
18/14 Cal Row
rest walk 2-3mins
Wrench
5 sets; each for time
A) 15 Wall Balls 20/14
B) 15 KB SDHP 70/53
C) 10 Burpee Box Jump 20/16″
D) Row 300m
E) 10 Alt DB Snatch 60/45lbs
F) 15 Pull Ups
Rest exactly 5 minutes between sets

Notes
-Vary exercise sequencing each set to reflect the following orders:
Set 1 – ABCDEF
Set 2 – FEDCBA
Set 3 – BFEADC
Set 4 – DAFECB
Set 5 – CDBFAE

Sun Sept 13

4 sets:
A1. KB / DB Snatch 10 reps/ arm
Rest 30 sec
A2. Weighted Push-up @ 22X1 6-8 reps
Rest 30 sec
A3. Death March 10m
Rest 30 sec
A4. Renegade Row (one push-up + 1 row/side) 6-8 reps
Rest 30 sec

B. For time:
50 Burpee Pull-ups
Every 60 sec perform 1 TGU / side 53/35

 

About tjsgym

Owner of TJ's Gym
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