TJ’s Gym Workouts for the Week of April 4

 

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These two cuties ran the San Francisco Half Marathon on Sunday.  Congratulations to Eric and Brad.  Seems to be a trend: increase your strength and conditioning (don’t confuse long slow durations with conditioning); lower your volume of long, slow duration to reduce injury; and then you get to perform well in whatever sport or activity you’d like.  Sounds good to me.

*I’m going to be in the Mill Valley Gym on Friday for you.  That’s right.  For whatever you want from 12-1:00 pm.  Your tricky shoulder, which program is right for you, your diet, your cholesterol, you name it.  Whatever you want, I’m bringing my 25 years of experience with me, and I’m hoping you come visit! 

*Dunk Tank body comp measuring returns Sunday, May 8th to TJ’s San Rafael. Email allison@tjsgym.com to grab a spot. They go like hotcakes, so email now!

*Got an idea for a seminar at the gym? Let us know! We’re all ears and have the resources to provide additional training/education/coaching in an area of interest.

*TJ’s Gym is sending a team to the CrossFit Regionals, and some of them are your very own coaches!  The California Regional will take place May 13-15 at the Del Mar Fairgrounds. They’d love for you to go cheer them on, as would Marcus, who is going as an individual competitor. GO TJ’s GYM! GO BLUE!!!!

Monday:

All Levels
A1. Hang Squat Clean + Front Squat 33X1 + 3 Thrusters; rest 90-120sec x 4-5 sets
A2. Strict Pull Up; AMRAP Unbroken (-2); rest 90-120sec x 4-5 sets

Every 3mins perform the following x 5 sets
Run 200m
20 Anchored Abmat Sit Ups
20 Air Squats

Wrench
A. Back squat – 1RM – film final set
Rest exactly 10 minutes btwn A and B
B. Back squat @30X0 – Amrap @85% – film
+
For time
10 Burpee Bar muscle-ups
100 Double unders
10 Wall walks
100 Double unders
10 Wall walks
100 Double unders
10 Burpee Bar muscle-ups”

Allison’s:
A1. Hang Squat Clean + 2 Front Squats 4 sets

A2. Strict pullups 6, 6, 6, 6 (assist with bands as needed)

Rest 1 minute

B. 8 sets:

8 pullups

8 Hang Clusters

20 second plank hold

Run 200 m

Tuesday

All Levels
5 Sets for Times

Row 300m
15m Burpee Broad Jumps
15 Ring Rows
Airdyne 16/12 Calories
15 Box Jump Step Down
50 Double Unders

rest walk 3-4mins between sets
*rotate order of movements every set

Wrench
A. Push press – 1RM
+
12min AMRAP
75 PS 75/55
75 Wall Balls 20/14lbs to 10/9′
75 Cal Row

Allison’s:
6 Sets for Times

Row 300m
15 sprawls
Airdyne 20/16 Calories
15 Box Jump Step Down
10 medball situps

rest walk 2 mins between sets
Wednesday

All Levels
3 Sets @ 95%
8 Hang Power Cleans (increase weight each set)
Row 30sec
rest walk 2-3mins

3 Sets @ 95%
10 Push Jerks (from rack)
Airdyne 25sec
Rest walk 2-3mins

3 Sets @ 95%
5 Deadflits (increase weight each set)
20 Jump Lunges for Height!
Rest walk 2-3mins

Wrench
For time
Row 250m
15 Kettlebell swings – 70/53#
25 Burpees
15 Kettlebell swings – 70/53#
Row 250m
+
Rest exactly 12 minutes
+
For time
Row 250m
15 Kettlebell swings – 70/53#
25 Burpees
15 Kettlebell swings – 70/53#
Row 250m
+
Rest exactly 12 minutes
+
For time
Row 250m
15 Kettlebell swings – 70/53#
25 Burpees
15 Kettlebell swings – 70/53#
Row 250m

Allison’s:

A1. Back Squat 3, 3, 3, 3
A2. Hollow rocks 10-15 each set

B. EMOM 30 min
1. 8 KB swings + 8 situps
2. 6 medball cleans + 20 DU’s
3. Row 40 seconds
Thursday

All Levels
A1. Back Rack Reverse Lunge; 10-12 reps alternating legs; rest 90sec x 4
A2. Isometric Chin Up Hold (chin over bar) 30-60sec hold; rest 90sec x 4

4 Sets for Reps
:45sec – Bodyweight Russian Step Ups
:15sec – REST
:45sec – Renegade Rows 35/20
:15sec – REST
:45sec – Candle Stick to Stand to Sprawl = 1
1:15 – REST
rest reps per round

Wrench
REST or MAKE UP DAY

Allison’s:
Rest or makeup day.
Friday

All Levels
A. Power Clean; 2,2,2,2,2; rest 2mins

B. Close Grip Bench Press; 2,2,2,2,2; rest 2mins

3 Sets for Times
Run 200m
10 Burpee Box Jumps Over
10 HPC 115/75
10 No Push Up Burpees
10 KBS 70/53
rest walk 2-3mins between sets

Wrench
A. Power snatch – 1RM – film final set
+
5 rounds for time – film
7 Power snatches – 155/105# (or 70% of max – whatever is lighter)
7 HSPU
14 Alternating pistol squats – 7/leg

Allison’s:
A. Power Clean; 3,3,3,3,3 rest 2mins

B. 6 sprint sets
5 power cleans
8 burpees AFAP
AD 35 seconds 95%

Rest 2:30-3 min
Saturday

All Levels
A1. Single Arm DB Press; 2112; 6-8reps; rest 60sec x 4
A2. Two Arm Bent Over Row; 30X1; 6-8 reps; rest 60sec x 4
A3. Hollow Body Rock x 30-45sec rest 90sec x 4

15mins AMRAP – Sustainable pacing
2 Wall Walks
10 Pull Ups
15 Cal Row
45 Double Unders

Wrench
Row 60 minutes for max distance

Notes
-Record AM body weight and report with score of distance in meters; bodyweight is in pounds

Allison’s:
A. OHS 3, 3, 3, 3 or work on OHS technique

B. Every 4 minutes, perform the following x 6 sets

Run 200m
10 Toes to Bar
8 HPC + Jerk (light weight)
6 candlestick to standing
Sunday

About tjsgym

Owner of TJ's Gym
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