TJ’s Gym Workouts for the Week of Sept 28


*Rodeo! Rodeo! Rodeo!  We’ve got to get our T Shirt order in next week, so it’s time to step off the sidelines and get into the game!  Nobody has ever said, “I wish I didn’t do the Rodeo,” but every year there are a whole bunch of fence-sitters who wish they’d done it. It’s truly an event not to be missed. Don’t take our word for it; just ask anyone who’s done it before. It will be a day you’ll remember for years. No kidding. Not up for competing solo?  If you want to partner up for the partner division, but don’t have someone in mind, we can help you find a good match.

REGISTER NOW! Deadline for t-shirts is October 5th.

*We need two more women to fill out the Women’s Group with Dr. Allison Belger. Here are the details:
6-week series; one 75-minute meeting per week, plus ongoing email/phone guidance throughout the 6-week program, which will address issues related to body image, nutrition, motivation, and various roles of being women in our lives.  
Thursdays 7:00-8:15pm:
October 1, 8, 15, 22, 29 and November 5
TJ’s Gym Corte Madera. 118 Corte Madera Avenue.
Register now to reserve your spot by emailing!  Non-TJ’s Gym members are welcome, so tell your non-TJ’s friends, too!

*ASK THE DOC Seminar with Dr. Drew is coming up!

Sunday, October 4th
10:45am TJ’s Gym San Rafael

ART (Active Release Technique) specialist and TJ’s member, Dr. Drew Ruebbelke (partner of the infamous and amazing Dr. Doug), will talk all about your aches and pains, mobility issues, body mechanics, and more.

FREE and open to all TJ’s Gym members! Don’t miss out on this unique and fabulous opportunity!

Get answers to the following questions, and more:

Why can’t I do a full front rack?
Why does it hurt my shoulders when I lift overhead or do pull-ups?
Why does my elbow/forearm hurt when I do certain exercises?
Why does my hip pinch when I squat?
Why does my Achilles’ tendon hurt?
Why does my lower back hurt when I reach a certain weight on deadlifts or squats?
Why does it take so long to get loosened up every time I work out?
I’ve been stretching and foam rolling, but I’m still tight and still have pain. Why is that?
Why does something hurt before I exercise, feel better when I’m exercising, then hurt again after?
Why do I have aching, burning, tingling, numbness?
Why do my feet or heels hurt?
Why are my hamstrings always tight?
Why do I have pain in my chest during ring dips?
I’ve seen other chiropractors and/or PT’s but why do I still have pain and limited mobility?

Mon Sept 28

All Levels
A. 2 Clean Deadlift (3121) + 2 Hang Squat Clean + 2 Front Squat; rest 2mins; 6 sets (building)

EMOM x 8
4 DB Burpees + 6 DB Thrusters

EMOM x 12 Mins
Odd – 10 Squat Jumps + 10 Sit Ups
Even – Airdyne 30sec Hard
A. Clean Pull + Hang Squat Clean Thruster + Hang Clean (below knee); 10mins to build to a tough complex
B. 1-1/4 FS; 2,2,1,1; rest 2-3mins (tough sets)

Every 2mins x 5
1-2 Muscle Ups
8 T2B
8 Thrusters 115/75


Row 12/9 Cals For Time
rest walk 90sec x 5

Allison’s Program:

6 SETS for time:

8 pullups (jumping or unassisted)

10 sprawls holding light DB’s

10 DB push press

300 m run

Rest 1 minute between sets


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

Out of Town

6 SETS for time:

8 pullups (jumping or unassisted)

10 sprawls

10 Pushups

300 m run

Rest 1 minute between sets


5 sets of 15 situps(rest approx 20 seconds in between sets)

Tues Sept 29

All Levels
A1. Wide Stance Good Morning; 3020; 3-5 reps; 4 sets; rest 90sec
A2. DB Bench Press: 30X1; 6-8 reps; 4 sets; rest 90sec
For Time
Run 300m
20 Ring Push Ups
20 KBS
Airdyne 30/24 Cals
20 Dips
Row 300/250m
20 Push Press 95/65
20 HPC 95/65
3 Sets
30sec Hollow HOld
30sec Side Plank R
30sec Side Plank L

A. PC + PJ + PC + SJ; (drop bar between cleans); every 90sec x 8 sets
For Time
3 Rope Climbs
6 Strict HSPU
9 C2B
15 Renegade Rows 40/25
9 C2B
6 Strict HSPU
3 Rope CLimbs
5 sets not For Time
6 DB Curl to Press Standing (alt arms)
6 GHD Hip Extensions 3022 (wtd)

Allison’s Program:

A. Hang Squat clean 3, 3, 2, 2

B. 6 sprint sets:

5 hang squat cleans
35 second AD sprint
Rest 2.5 minutes

C. 5 rounds for time:
10 situps
30 DU’s or 50 fast singles

Out of Town

6  sets:

15 Squats
35 Double Unders
Rest 2.5 minutes

5 rounds for time:
10 situps
15 Jumping Lunges


Wed Sept 30

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

3 Sets
5 Man Makers (choose a tough DB weight)
Row 16/13 Calories
rest walk 2-3mins

3 Sets
8 Push Press (from Rack – add weight with each set)
Airdyne 25sec HARD
rest walk 2-3mins

3 Sets
8 Deadflits (moderate to tough)
Burpee Broad Jump 20m AFAP
rest walk 2-3mins
A. OHS (10sec pause at bottom); build to a max
10mins AMRAP
1 Hang Snatch (tough weight)
4 Box Jump Step Down 30/24
8 GHD Sit Ups

rest as needed

3 Sets @ 97%
10 KBS Overhead Tough
15sec Airdyne Hard
rest walk full recovery

Allison’s Program:

A1. 10 Heavy Russian Swings
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. EMOM 27 min (7 rounds)
1st Minute: 12 wallballs
2nd minute: Row 40 seconds
3rd minute: 9 Burpee Box Step-ups


A. Bench Press 5×1 5-10lbs over last week
rest as needed *full recovery

B. 5min Amrap of:
3 chin ups
3 mixed grip pull ups
3 pull ups
3 alt. mixed grip pull ups
*must drop down every 3

C. 10×10 Thrusters

Out of Town

A1. 10 Sprawls
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. EMOM 27 min (7 rounds)
1st Minute: 12 Squats
2nd minute: Run 40 seconds
3rd minute: 9 Burpee Box Step-ups


Thurs Oct 1

All Levels
A1. 1-1/4 Front Squat; 2,2,2,2; rest 60sec
A2. Pause Back Squat; 11X1; 3-5reps; rest 60sec x 4
A3. Strict Pull Up; AMRAP in 30sec; rest 3mins x 4

For Time
Row 500m
15 Squat Clean Thrusters 115/75
15 Burpees Over Barbell

Row 200m
20 Double Unders
5 Burpees
rest 60sec x 8

Ski 100m
20m Farmers Carry 70/53
30sec FLR on Rings
rest 60sec x 8

10min Zone 1 Run

Allison Rest DAy

Out of Town

Row , Run or Bike 200m
20 Double Unders
5 Burpees
rest 60sec x 8

Ski , Run Row or Bike 100m
3 Wall Walks
30sec FLR on Rings
rest 60sec x 8

Fri Oct 2

All Levels
3 Sets for times (record split times)

35 Anchored Sit Ups
25 KBS (53/35)
15 Dips

rest 60sec

400m Row
15 Sumo Deadflits (135/95)
30sec FLR on Rings

rest 2mins


Glut/Ab Finisher – 3 Sets Not for Time
6-8 Single Leg Glut Bridge (shoulders on bench)/leg; 2012; (wtd)
8-10 Leg Lowering (4sec negatives)

A. Muscle Snatch; Build to a TnG 8RM
B. Snatch Grip Deadlift; 3111; 3,3,3; rest 2mins
C1. Incline CGBP; 2,2,2; rest 60sec
C2. Strict HSPU; 3-5reps (deficit if needed to increase difficulty): rest 60sec x 3
C3. Double KB Overhead Carry 40m; rest 2mins x 3
8 Slam Ball
12sec Airdyne @ 100%
rest full recovery x 3-4

A.4 sets
Power Clean 1.1 (rest 10 seconds between reps)
B. Strict Pullups 5, 5, 5, 5

B. Helen
Run 400m
21 KB swings
12 pullups

C. Accumulate 3 min of plank (on rings if you can)

Out of Town

Run 400m
21 Burpees
12 pullups

Rest 2 min x3

Sat Oct 3

All Levels
7 rounds for time of:
10 Back Squats (bar taken off floor)
10 Push Press (same weight as Back Squat)
100m Run

5 sets; each for time
A) 15 HPC 95/65
B) 10 Burpee C2B Pull Ups
C) 50 Double Unders
D) Airdyne 30/24 Cals
E) 15 Wall Balls
F) 15 Pull Ups
Rest exactly 5 minutes between sets

-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:
4 sets:

Move from one station to the next with no rest in between

1 minute sprawl-box-step-over
1 minute DB thrusters
1 minute alternating Single arm DB snatches
1 minute DB walking lunges
1 minute Row
Rest 1 minute

Sun Oct 4

4 sets:
A1. DB/KB SLRDL @ 3111 8 reps / side
Rest 30 sec
A2. DB Bench Press @ 20X1 6-8 reps
Rest 30 sec
A3. Russian Step-up 6-8 reps / side
Rest 30 sec
A4. Deficit Push-up (weighted for advanced) 8-12 reps
Rest 30 sec

B. 5 Deadlifts – start medium-light and build per set
8 Burpees to 6″ target
20/15 cal Bike
Rest 60 sec x 6 sets


About tjsgym

Owner of TJ's Gym
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