TJ’s Gym Workouts for the Week of April 25

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There are some cute babies out there in TJ’s land, but Vy and Matt Hyman’s baby, Tyler, looks like an artist’s rendering of what a cute baby should look like.

*TJ’s Shoulder Clinic last week was a HUGE hit.  This week, TJ will hold TWO “Ask TJ” sessions: Friday, April 29th from 4-5pm in Mill Valley and Saturday, April 30th from 8:30-9:30am in San Rafael.  Show up and ask TJ any questions you have about anything related to health, fitness, nutrition, TJ’s Gym, workouts, programming, injuries, etc. No question is a bad question.

*Dunk Tank Body Comp Measurement Sunday, May 8th in San Rafael. Email jessica@tjsgym.com to secure a spot!

*The Whole Life Challenge is coming back!  Email jessica@tjsgym.com to find out more and get the registration link.  Get your act together with the support of your TJ’s cronies!

*It is with a bunch of sadness that we announce the departure of Coach Jaime from the TJ’s staff.  Jaime has been a great addition to our team, and we will especially miss her attention to body mechanics in gymnastics movements and mobility exercises.  Jaime’s Tuesday classes in San Rafael will be taken over by the Anthony, who will also be slated for the Thursday 8:30 in Corte Madera.  The 8:30 Friday in Corte Madera will be in the hands of Evan, so you should all feel really good about the exceptional coaching you’ll continue to receive.  Jaime’s last week will be this week, so be sure to say a farewell for now, and look for Jaime to be subbing classes as needed in the future.  Thanks for everything, Jaime! We love you!

*The final Abs/Glutes/Mobility class will be held this Wednesday at 9:30 in San Rafael. Come get your mobility on with Jaime one last time!

*Here’s an oldie but goodie from TJ about shoulder rehab/prehab:  https://www.youtube.com/watch?v=fM0nrWPZCCQ

*Dr. Allison is back (sort 0f) with a self-help PSA on using correct grammar when posting on social media. We offer it all around here at TJ’s Gyms!

Monday

All Levels
A. Front Rack Reverse Lunge build to a tough set of 3 on each leg

3 Sets for Reps
:45sec – Thrusters 95/65
:15sec – REST
:45sec – Kipping Pull Ups
:15sec – REST
:45sec – Airdyne
2:15 – REST
*record Reps + Calories for each Round

C. FLR – 1 Set Max Seconds (hand on floor)

Wrench
A. Back Squat; 50X1; 4-6reps; rest 3mins x 4 sets
B1. Deficit Deadlift; 5,5,5; rest 45sec
B2. Wtd Bar Dip; 20X1; 4-6reps; rest 45sec x 3
B3. Farmers Carry HEAVY 50m; rest 2mins x 3
+
Row Sprint 15sec @ 97%
rest full recovery x 4

Allison’s:

A. 6 sets–HIGH EFFORT

6 Strict Pullups (use bands that allow for hard but doable reps)
30 second plank hold on elbows
10 DB curls
200m Row
15 Cal AD Sprint
Rest 2:30 b/w sets

B. Tabata Hollow rocks
Tuesday

All Levels
4 Sets @ 95%
6 Barbell push Press
8 KBS
Row 25sec Sprint
rest walk 3mins

4 Sets @ 95%
6 Hang Power Cleans
8 Burpees over Bar
20sec Airdyne Sprint
Rest walk 3mins

*record weights, time, and calories per set

Finisher – Tabata Sit ups

Wrench
A. 2 Pause Push Press + 1 Push Jerk; rest 2mins x 4
B. Wtd Pronted Pull Up; 1,1,1,1,1,1,1; rest 60sec
+
3 Sets
15 Cal Aridyne
12 T2B
12 HSPU
9 Box Jump Overs
9 C2B
rest walk 2-3mins between sets

Allison’s:
A1. Single Leg RDL with DB’s. 6 per leg not alternating.
A2. 10-12 pushups — use bar to raise torso as modification if needed

B. 8 sets

8 Toes to Bar
8 Wallballs
Row 200m or run 200m
Rest 90 seconds
Wednesday

All Levels
A1. Half Kneeling Barbell Press; 2111; 6-8reps; rest 60sec x 4 (Switch legs each set)
A2. Pendlay Row; 2110; 6-8reps; rest 60sec x 4
A3. Wall Walk; 3-4reps controlled; rest 90sec x 4

10mins AMRAP – 90% Aerobic Effort
100m Run
10 Hang Power Snatch (75/45)
Wrench
A. Hang Snatch Pull + Hang Power Snatch + Hang Squat Snatch + OHS; rest 90sec x 6 Sets
+
EMOM x 10mins
Odd – 10-12 OHS (75/55)
Even – Run 200m

EMOM x 10mins
Odd – 12 GHD Sit Ups
Even – 20m Single Arm DB OH Walking LUnge (switch arms at 10m)

Allison’s:

A1. Back Squat 3, 3, 3, 3

B. EMOM 30 min
1. 9 burpee box step up and down
2. 7 kipping or jumping pullups + 25 DU’s
3. Run 40 seconds (out and back 20 seconds fast)
Thursday

All Levels
A. Front Squat; 20X1; 1.1; rest 15sec/rest 2-3mins

B. 3mins AMRAP – Renegade Rows

5 Sets
Run 300m
12 Toes to Rings
20 Air Squts
Rest walk 60sec

Wrench
REST or MAKE UP DAY

Allison Rest of Makeup day
Friday

All Levels
A. Deadlift; 2,2,2,2,2 rest 2-3mins

B. Bar Dips; AMRAP Unbroken; rest 2mins x 3

For Time
15-12-9
Burpee
Airdyne Cals

rest 3mins

For Time
15-12-9
HPC
Burpee OVer Bar

Wrench
A. Front Squat w/ Chains; 2 reps @ 55% 1RM + Chains; every 40sec x 12 sets
B. CGBP Drop Set; 2.3.4; rest 2-3mins x 3
+
For Time
Airdyne .6/.5 MIles
50 Pull Ups
40 Wall Balls
30 Burpee Box Jump Overs 24/20″

Allison’s:

A. DL build to a tough set over 15 minutes

B. 6 sets
8 Heavy Russian Swings
8 burpees
35 sed AD Sprint

C. 8 minute jog or row cool down
Saturday

All Levels
5 Sets for Times

15 Wall Balls
Row 300m
15 Ring Rows
60 Double Unders
15 KBS Light
15 BJSD

rest walk 3-4mins between sets
*rotate order of movements every set
Wrench
A. Power Clean; EMOM x 10mins – 3 rep TnG (build a little – keep reps sharp)

3min AMRAP @ 90%
10 Ring Push Ups
10 Cal Airdyne

rest 2mins

3min Ski @ 90%

rest 2mins

3min AMRAP @ 90%
5 T2B
20 Double Unders

rest 2mins

3min Run @ 90% (100m shuttles)

rest 2mins

3min AMRAP @ 90%
6 PS 75/55
3 HSPU

Allison’s:

A. 4 rounds for time:
8 Ring Rows
12 DB Hang Clean and Jerks
Run 400m

B. Airdyne sprints:
10 sets
20 seconds sprint 40 seconds rest

C. Tabata medball situps
Sunday

A1. Barbell Glute Bridge 21X2 6-8 Reps x4 Sets 45 Sec Rest
A2. DB Bench Press 30X1 5-7 Reps x4 Sets 45 Sec Rest
A3. Wall Bugs 20 Reps x 4 sets 2:00 Min Rest
 B. 5 Min AMRAP @85% Aerobic
 10/8 Cal AD
 6 Deadlifts TnG
 6 HSPU (Mod HR Push Ups)
 x3 2:00 Min Rest
 (Stay consistent with rounds and reps)

About tjsgym

Owner of TJ's Gym
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