TJ’s Gym Workouts for the Week of Sept 14

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The 9/11 Memorial Workout Crew. Thanks for coming, working out, and chatting!

Happy Birthday to Hollis, second-in-line to the TJ’s kingdom. Sweet, passionate, gritty rockstar is 11 now. Where does the time go?  You parents know exactly what we mean!

HOllisbday

Next up:

Data Collection 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.  I’m all signed up.  Who else is in?  Also, don’t forget to get Dunked so you can get all the facts before and after the challenge.

Next Sunday, Sept. 20th we will be having a TJ’s Rodeo Q and A.  THIS IS A REVISION TO THE ORIGINAL DATE, SO PLEASE GET IT IN YOUR CALENDARS! Interested in the Rodeo but unsure how to proceed?  Wonder what you need to do to get ready?  This will be where to get your questions answered and learn the ropes about the Rodeo.

We realize we STILL haven’t announced the Rodeo date yet. PENCIL in November 1st. PENCIL it in. Paperwork pending, and we will confirm as soon as the ink is dry!  What better motivation NOT to eat all of that Halloween candy this year?

Mon Sept 14

All Levels
A. 2 Clean Deadlifts + Hang Squat Clean (below knee) + 2 Front Squat; rest 90sec; 6-8 sets (building)

EMOM x 8
4 Hang Squat Cleans (tough) + 4 Burpees over Bar

EMOM x 12 Mins
Odd – 5 HPC + 10 Air Squats
Even – Row 7-10 Calories

Wrench
A. 2 Hang Clean Pull (below knee) + HSC (below knee) + HSC (Above knee); every 2mins x 5 sets
B. Front Squat Drop Set; 1.2.3; rest 15sec/rest 2-3mins x 3 (tough sets)

EMOM x 10
Odd – 8 Thrusters 105/70
Even – 1-2 Ring Muscle Ups

EMOM – 8/6 Cal Row Sprint @ 100%
x 8 Sets

Allison’s Program:

A1. Front Squat 4, 4, 4, 4,
Rest 20 seconds
A2. 6 Strict pullups (band if needed)

B. 8 sets:

10 pullups (jumping or kipping)
10 DB thrusters
Run 200m
Rest 90 seconds

Out of Town

EMOM x 8
10 Walking Lunge Steps + 4 Burpees

EMOM x 12 Mins
Odd – 5 Pushups + 10 Air Squats
Even – Run for 30 seconds

 

Tues Sept 15

All Levels
A1. RDL (take from rack); 3010; 3-5 reps; 4 sets; rest 90sec
A2. DB Floor Press: 20X1; 6-8 reps; 4 sets; rest 90sec
+
B. For Time
Airdyne 30/24 Calories
25 Hand Release Push Ups
Run 300m
25 Hollow Rocks
Row 30/24 Cals
25 Dips (rings advanced)
Run 300m
25 Abmat Sit Ups
Airdyne 30/24 Calories
+
3 Sets Not For Time
30sec FLR on Rings
30sec Side Star Plank R
30sec Side Star Palnk L

Wrench
A. Power Clean + Push Jerk + Split Jerk; every 75sec x 8 sets
+
For Time
20 Burpees
21 HSPU
21 T2B
50 Double Unders
15 HSPU
15 T2B
50 Double Unders
9 HSPU
9 T2B
20 Burpees
+
5 sets not For Time
6 Incline DB Bench Press
6 SL DB RDL/leg

Allison’s Program:
6 rounds for time:

8 toes to bar

8 barbell power clean and push jerks (65/95)

8/10 Cal Row

400 m run

Finisher:

5 sets of 10 medball situps (rest approx 20 seconds in between sets)

Out of Town

50 Jumping Jacks
25 Hand Release Push Ups
Run 300m
25 Hollow Rocks
50 Jumping Jacks
25m Bear Crawl
Run 300m
25 Sit Ups
50 Jumping Jacks
+
3 Sets Not For Time
30sec Plank
30sec Side Star Plank R
30sec Side Star Palnk L

Wed Sept 16

All Levels
Power Sets – Effort to remain High – adjust rest periods to ensure peak power output on all sets

3 Sets
8 Thrusters (from rack – tough)
Row 150m Hards
rest walk 2-3mins

3 Sets
12-15 DB Push Press (tough weight)
Airdyne 20sec Sprint
rest walk 2-3mins

3 Sets
14-18 Heavy Russian Swings
Burpee Broad Jump 20m AFAP
rest walk 2-3mins

Wrench
A. OHS; 55X1; 1,1,1,1,1; rest 2-3mins
+
10 Rounds for Time
5 OHS 135/95
1 Rope Climb

rest as needed

3 Sets @ 97%
6 HPC (add weight per set)
6-10 C2B Fast
15sec Airdyne Hard
rest walk full recovery

Strength

A. Bench Press 5×3 +5-10lbs over last week
rest 2mins

B. Strict Pull Ups Amrap x3sets
3mins rest

C. 10×10 Back Rack Walking Lunges
60sec rest

Allison’s Program:
A. 6 sprint sets:

10 Heavy Russian Swings
8 burpees
35 second AD sprint
Rest 2.5 minutes

B. Tabata Hollow rocks

Out of Town

3 Sets
8 Jumping Squats
Run 150m Hard
rest walk 2-3mins

3 Sets
12-15 Sprawl to Strict Pushup
20 Jumping Lunges
rest walk 2-3mins

3 Sets
14-18 Box Steps Ups
Burpee Broad Jump 20m AFAP
rest walk 2-3mins

Thurs Sept 17

All Levels
A1. Front Squat; 2,2,2,2; rest 60sec
A2. Back Squat; 30X1; 4-6reps; rest 60sec x 4
A3. ARMAP Ring Row in 40sec; rest 3mins x 4

3 Rounds for Time
15 Thrusters 95
12 Burpees

Wrench
10 Sets
Ski 150m
rest 15sec
Airdyne 15cals
rest 15sec
60sec TGU w/ 44/26bls
rest 30sec

+

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

Allison Make Up Day

Fri Sept 18

All Levels
3 Sets for times (record split times)

Airdyne 35/27 Cals
21 KBS (unbroken)
14 Ring Push Ups

rest 60sec

400m Row
15 Deadflits
21 Anchored Sit Ups

rest 2mins

+

Glute/Ab Finisher – 3-4 Sets Not for Time
6-8 Single Leg Glute Bridge (shoulders on bench)/leg; 2012; (work bodyweight first then add DB to hips if you are solid)
10-12 Leg Lowering (lying on floor – toes up to rig w/ 3-4 seconds down) – dead hang to inverted for advanced

Wrench
A. Muscle Snatch; build to a max
B1. Snatch Grip Deadlift (pause 2sec just above knee each rep); 2,2,2; rest 60sec
B2. CGBP 2.2; rest 20sec/rest 2mins x 3
C1. Strict HSPU; AMRAP in 60sec: rest 60sec x 3
C2. Ring FLR x 60sec; rest 2mins x 3
+
AD 12sec Sprint @ 100%
x 5 – rest as needed for max power output

Allison’s:

A1. Deadlift 3, 3, 3, 3
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. EMOM 27 min (9 rounds)
1st Minute: 9 Burpee box step up
2nd minute: Row or AD 40 seconds
3rd minute: 5 Deadlifts (light to moderate weight) + 30 Double Unders or 50 singles

Out of Town

7 Rounds for Time
50 Double Unders
21 walking lunges
15 pull-ups
9 burpees

Sat Sept 19

All Levels
7 Rounds for Time
Run 300 meters
21 walking lunges
15 pull-ups
9 burpees
Wrench
5 sets; each for time
A) 10 HPC 135/95
B) 15 Burpees over Barbell
C) 10 Front Rack Lunges 135/95
D) Run 400m
E) 15 KBS 53/35
F) 12 GHD Sit 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

Allison’s Program:
9 Sets
Run 300 meters
5 push ups
10 air squats
10 ring rows
10 situps
rest one minute

Sun Sept 20

4 sets:
A1. 1-Arm Russian KBS 10 reps/ arm (alternating arm advanced option)
Rest 30 sec
A2. Ring Dip @ 20X1 6-8 reps
Rest 30 sec
A3. Broad Jump 15m
Rest 30 sec
A4. Renegade Row (one push-up + 1 row/side) 6-8 reps
Rest 30 sec

B. 10 Heavy Wall Ball (11′ shot men / 10′ shot women if heavier ball unavailable)
15 Cal Airdyne
Rest 30 sec x 6 sets

About tjsgym

Owner of TJ's Gym
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