2014 goals for Health and Fitness Blog (not exactly new years, but close)
– Change program on a 2-4 week basis (not really a new task at all)
– Provide video blog with brief description of upcoming phase of training upon each change of program – 2-4 weeks
– Change warm-up with each program change
– Incorporate new phases of training not done previously (brief hypertrophy phases and muscular endurance phases)
– Incorporate a program with properly indicated rest days – this is not for everyone, but if you train 5 days a week and have an open schedule – this will be the program to follow.
– Pull SPORT program athletes into the H&F workout one or twice every 6 weeks to continue to train together.
MON January 13/13
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. Complete;
– 4-6 tire flips
– 8-12 DB press
– 50 DU’s or 75 singles as fast as possible
Every 4 minutes x 7 rounds
Record – atendance
WOD Guidance
a. Choose a heavy tire, that you can flip repeatedly without stopping too long between reps, shoot for 6 reps, but based on tire sizes maybe 4 will be sufficient. DB presses are meant to be heavy and they will have a large drop off in performance across all 7 rounds, so your reps will change round to round. For the skip rope or DU’s – do as many DU’s as you can and then continue with normal skip rope for remainder.
-SEMINAR – @ 7:00pm tonight is the Bench press seminar. Come learn the specialty movement of Coach Connor and get tips from a world record holder in his best lift
TUES January 14/13
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. Group aerobic strongman intervals – 6 minutes at each station rotation through groups of 4-5 men or women completing gym width of;
– Yoke carry (moderate load – suggestion 40-60/100# on yoke)
– Farmers walk with handles – suggested loads of 50/90#)
– Sled backward pulls
– Sprints (sprint start position each run)
Rotate through the stations (total 24minutes long)
Record – attendance
WOD Guidance
a. In groups of 4-5 people you will remain at one station for 6 minutes and rotate through the work to be done. This is a strength endurance style workout – choose loads on all that are not super heavy, but moderate to heavy – no stopping on all implements for gym widths. DO NOT turn around the yoke or farmers handles – simply drop and pick-up again. The sprints are to be done as fast as possible, but be sure to set-up in a sprint start each rep and then drive out hard each time, you may rest momentarily between lengths, but just to set-up start position. I have suggested loads written, but move up or down based on needs. There will be more than one implement set-up at each station. This workout is a super workout as I gave it to the Saskatoon police crowd control team twice now and they loved it.
WED January 15/14
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
REST DAY
A. Rowing “Helen”
– 500m row
– 21 16/24kg KBS
– 12 pull-ups
3 Rounds for time
Record – time to complete
WOD Guidance
a. Will cover rowing mechanics for the start of the class – coaches can get everyone to row a 300-500 test row for a tweaking of mechanics. The workout is 3 rounds and transitions matter – we may need to set this up as a two heat workout based on class size.
-SEMINAR – @ 7:00pm tonight is the Deadlift seminar. Come learn proper technique in the sumo and traditional deadlift and get an opportunity to lift a bit of load at the same time.
THURS January 16/14
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A1. Back squats – work to max effort triple in 25 minutes
A2. Pull-ups 2-4 strict (loaded or banded) + 6-8 kipping
B. Sled over the shoulder sprints with light/moderate loads – 2 gym lengths as fast as possible x ___ rounds until the class is over (max 10) – Rest at least 2-3 minutes between.
Record – squat loads
WOD Guidance
a1+2 – alternate each of these as you build up your squat numbers on sets of 3. When building to a set of 3 begin with a set of 10 and drop by 2’s each set until you are at 3’s and then continue to build loads to max (no dumping loads – use spotters). Build the load for the strict pull-up as well and then simply drop the load for the kipping which will be done at bodyweight.
b. Sled load needs to be moderate. A good starting spot would be 30-50pounds under body weight. You need to be abel to run with the load and have only a marginal slow down in speed, but also not be abel to whip the sled around too easily. Max effort runs on each round – no prescribed rest, but get as many rounds in before class is over (max 10).
-SEMINAR – @ 7:00pm tonight w are covering the world famous MUSCLE-UP, we will discuss ring and bar variations and all of the Synergy progressions, come and learn what the proper starting steps are to developing one of the most technical of Synergy Gymnastics Ring movements.
FRI January 17/14
WARM-UP -4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. In groups of 4-5 complete – 6 minutes at each station rotating through partners completing the desired reps;
– 2-3 Axle press
– 1 gym width loaded sled rows (suggested 90/135#)
– Heavy Russian KBS (suggested 24-32kg)
– 4-8 V-bar dips
– 4-6 (2-3/leg) OH (snatch grip) or back rack BB lunges
Record – press loads
WOD Guidance
a. Another strength endurance style workout with a strongman focus. Strongman training included tonnes of overhead pressing, so you will have a bit of it int eh program for the next two weeks. build loads up to a 5RM and complete it for triples (a heavy three) on station 1. Sled rows need to be done with a proper back position (like a ring row) throughout. The KBD is only up to the eyes, so you will be abel to move a large amount of load. V-bar is the same as the parallel bar, but more accurately named a V-bar. Fo the lunges choose either a bodyweight, rear rack loaded, or OH variation. Anyone with tight overhead position should not be overhead even in snatch grip.
-SEMINAR – 6:30pm tonight we will be covering the SNATCH. We will discuss the subtleties of the movement and demonstrating proper technique along with allowing all participants a chance to lift and have extended time for coaches to assist in technique development and skill progressions.
SAT January 18/14
BRING A FRIEND DAY
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
REST DAY
A. Axle Bench press – work to a max set of 3 in 25 minutes
B. 20sec burpees
-Every 90sec x 3 rounds
Rest 2-3 minutes
C. 20sec gym length sprints – Every 90secx 3 rounds
Record – bench loads.
WOD Guidance
a. work to a max effort axle bench (normal grip)
b+c. max effort throughout – fly and die speed on both, you will get a 2-3 minute rest between b+c based on class time.
SUN January 19/14
BRING A FRIEND DAY
WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom.
WOD –
A. 30 on 30 off of the following;
– Sandbag zercher carry gym width
– Box jumps (high box)
– DB incline bench press
– DB deadlift (heavy loads)
– Ring rows
– KB farmers walks gym width
– Sit-ups of hanging knees raises
3 rounds for total reps
Record – attendance
WOD Guidance
a. Aerobic interval strongman influenced wod. Start at any station with you partner and we can have multiple of every station set-up – rotate through for 3 total rounds. The DB work will be set-up near the rack so you can self select loads and the KB’s will be moved to a station as well, which will again allow self selection of loads.
