Tonnes of seminars happening throughout the month of January – more info will be outlined in bold red print on the day that it is occurring. All seminars are FREE and are meant to improve your knowledge, practice, and capacity within the specific movements and their application.
MON January 06/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, 2-4 warm-up rounds based on time.
WOD –
A. AMRAP in 5 minutes of;
– 10 gym width sprints
– 15 KBS @ 16/24kg
– 8 pull-ups
Res 5 minutes x 3 Rounds
Record – total reps
WOD Guidance;
a. Aerobic intervals. Choose a KB load that allows for unbroken reps at all times, the only thing that might break you up is the pull-ups, but try to rest enough between stations to allow unbroken at each.
TUES January 07/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, build back squats loads for a.
WOD –
A. Back squats 1×15, 1×10, 1×8, 1×6, 1×4, 4×2
B. Complete;
– 3-4 back squats with 20% less than A’s best
– 6 high box jumps
Every 4 minutes x 3 rounds
Record – back squat loads
WOD Guidance
a. Build to a heavy set of 2 for sets across at all 4×2’s and then in the b section drop loads by 20% and then complete an unbroken quick set of squats followed by high box jumps (not unbroken, but should take no longer than 20 sec to complete). Watch your first jump as your legs may feel a bit juicy.
SEMINAR – Tonight at 7:00pm we will be hosting a Handstand push-up seminar @ Synergy Strength. We will be covering the proper application and technique of the HSPU and all of its regressions as well so that anyone of any skill level can understand what they need to do and what their focuses should be in order to better their HSPU technique. We will cover basic progressions all the way to how to string multiple kipping HSPU’s together.
WED January 08/14
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, snatch technique
WOD –
A. Snatch complex;
– 1 deadlift, 2 hang power snatch, 1 hang snatch – work to heavy load in 20 minutes
B. AMRAP in 7 minutes of;
– 20 Skip rope singles or DU’s
– 10 Sit-ups
Record – snatch loads, reps in b.
WOD Guidance
a. Work to a heavy set of snatch after a thorough warm-up and technical session. Then the 7 min amrap is a fast one, nothing to slow you down, but fatigue.
SEMINAR – @ 6:30 tonight we will be hosting a Clean and Jerk seminar. We will have a demonstration of the movement and a discussion on its proper technique, then we will have a hands on practical session to better understand the movement and its application. Everyone will be given an opportunity to lift and to put what they learned into practice.
THURS January 09/14
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, a1+2 technique and position
WOD –
A1. BB bent over rows 6 x 6-8 – Every 3 minutes
A2. Parallel bar dips 6 x 6-8 – 20-40 sec after a1.
B. Tire flips 4-5 x AMRAP in 30sec – Every 4 minutes
Record – loads in a1+2.
WOD Guidance
a1+2 – these are to build to a heavy set as these are fairly new movements for most and you will need to find your numbers. Both of these movements are new to Synergy Strength programming (kind of), meaning that they will be placed in the program much more often as I feel the need is there to develop the strength and position in each to develop a much stronger upper body pulling and pushing complex.
b. tire flips – choose a tire that allows you to get between 3-7 flips in 30sec.
FRI January 10/14
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, build press load to starting weight
WOD –
A. Press – 85-90% of 1RM for doubles every 90sec x 10 rounds
B. Complete;
– Press @ 30% less than double load x max reps
– 30 lateral box shuffles on low box
Every 4 minutes x 3 rounds
Record – press loads
WOD Guidance
a. build to a heavy set of two or build to 90% of your best one. Then complete doubles every 90sec after that for 10 rounds. This is a great method of improving the press – add volume to the movement.
b. Drop loads significantly – these will be light high rep back off sets. Complete as many reps each round (there will be a significant drop off in reps completed) as possible and then couple with lateral box jump shuffles. Box jump shuffles are; start with right foot on box and then jump across the box so that the left foot is on the box moving in a shuffle fashion. Go back and forth for 30 total jumps – the box should be no higher than 15″ – so keep it low and fast.
SEMINAR – Tonight @ 7:00pm Coach Connor will be hosting a Back squat technique seminar. We back squat all the time, but do not always have the time to take 1-2 hours to focus solely on the one movement to better understand its application. Even thought we do back squats regularly, you will still find multiple nuggets of information that you will hang on to that will improve your understanding, performance, and ability int eh gym. This will be well worth your time to attend – see you all there.
SAT January 11/14
BRING A FRIEND DAY
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, movement technique and then an opportunity to do a few reps at each station
WOD –
A. Conga Line in teams of 4-6
– 60sec box jumps
– 60sec sit-ups
– 60sec DB push press
– 60sec lunges
– 60sec KBS
Rest 3 minutes x 3 rounds
For reps
Record – total team reps
WOD Guidance
a. Teams will be set-up in a break out of 4-6 (based on size of class) and will start behind the first station in a conga line fashion. They will move through the stations on a timed basis not a rep count. Loads need to be selected by the group all loads are moderate. Once through the 5 stations partner 1 will rest for 3 60sec stations and then repeat the movements again. 3 total rounds will be completed.
SEMINAR – You know I love strongman training and I use it in our programming all the time. Here is an opportunity to learn and take part in a couple movement s that are not programmed into the regular H&F classes on a regular basis. Two Western Canadian and Canadian Strongman Competitors are going to be leading this seminar on STONE LOADING and LOG CLEAN & PRESS. Join us at 1:30-3:30 to takepart in a hands on session to learn more about Strongman training. Bring your friends too as it is still Bring a Friend Day.
SUN January 12/14
BRING A FRIEND DAY
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, sumo deadlift tech with a lightly loaded BB.
WOD –
A. Sumo deadlifts 1×8, 1×6, 1×4, 6×2 – building
B. Complete;
– 5 burpees
– 4 gym length sprints
Every 120sec x __ rounds until the end of class
Record – sumo deadlift loads.
WOD Guidance
a. Sumo deadlift – build throughout all lifts to a maximal 2 (moderate for all friends as technique is more important than load at this point).
b. Complete a quick set of burpees (very quick – feel free to drop numbers if slow at burpees) then take off for 4 full length gym width sprints as fast as possible – speed means everything here.
SEMINAR – Ever wanted to learn more about High Intensity Interval Training (HIIT) and why Synergy Strength does so much of it. Scotty Butcher and Chad will be hosting a lecture on HIIT training and its application @ 1:00pm today. We will discuss the what, why, how, etc. of HIIT training and be providing the research to back what we are doing and why we do it. This is a great time to ask questions and get to knwo more about what you do everyday in the gym. Bring your friends too as it is still Bring a Friend Day.
