Sunday 10.22.17

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PERFORMANCE/FITNESS 
A. Gymnastics  -
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
B. Midline Work
Mountain Climber w/ pause at top x 30 seconds
Spider Plank on Elbows x 30 seconds **Keep hips low here**
Plank on Elbows x 30 seconds
Rest 60 seconds
C. Teams of 2 Perform in You go/ I go Fashion, complete
Three Rounds for time:
15 Dumbell Hang Power Clean 50/35#
15 Dumbbell Shoulder to Overhead 50/35#
15 Burpees
15 Dumbbell Thrusters
15/12 Cal Row
**Reps Should be Unbroken Here** 
Partner 1 will do 15 Hang Power Clean, then partner 2 does Hang Power Clean, P1 does 15 Shoulder to Overhead, then P2 does 15 Shoulder to Overhead, etc…

Saturday 10.21.17

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PERFORMANCE/FITNESS 
A. Three Sets:
Pushup @3030 x 4- 8 reps
Step up Holding Plate in Bear Hug w/ 3s lower in each rep x 5-8/leg
Ring Row @50X1 x 3-8 reps
**Pushup Scaling Options 
Scale up
  1. Feet Elevated 
  2. Ring 
Scale Down 
  1. Off Box 
  2. Off Knees 
B.  For Time
800m Run
6 Rounds of “The Chief”
400m Run
4 Rounds of “The Chief”
200m Run
2 Rounds of “The Chief”
The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats 
  1. Rx = 135/95#
  2. Dumbells or BB Are Fine 

Friday 10.20.17

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PERFORMANCE
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Snatch + Overhead Squat @22X1 (1+1) x 2 reps Every 90 seconds x 7 sets (10:30)
C. For Time:
50/35 Cal Row
50 Toes to bar
**Ensure Height in first rep of T2B or scaling option is as high as 50th rep, Don’t be afraid to push a pace on Row** 
D. Decompression x 1-2 sets/ side
FITNESS
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Four Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 6 reps
rest 20 seconds
Single Arm Plank on Hands x 15-30s/ arm
rest 90 seconds **During Break perform mobility in problem area of choice** 
C. For Time:
50/35 Cal Row
50 Toes to bar
**Ensure Height in first rep of T2B or scaling option is as high as 50th rep** 
D. Decompression x 1-2 sets/ side

Thursday 10.19.17

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PERFORMANCE/FITNESS 
A. Three Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6 reps
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 6 reps **Ensure using middle & Lower Trap NOT Upper Trap** 
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 8-10 reps
B. Four Sets:
400m Run
21 Kettlebell Swing 55/35#
15 Burpee Box Jump over 24/20"
rest 4 minutes btw sets
**Rounds should not take any longer than 4 minutes, Scale reps if necessary** 
C. Decompression x 1-2 sets/ side

Marriage Material: Making a Conscious Change

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I remembered thinking to myself once that the only true benefit I found from going to the gym was in those moments when, “3…2…1… go!” was screamed and the music was at full volume.  I saw these time domains which ranged anywhere from 2 to 40 minutes as the optimum moments by which to improve my fitness.  Ironically, my Fran and Isabelle time got in the way of me improving my Fran and Isabelle time; I was obsessed with outcomes, but I never wanted to learn how to achieve them.  It is only when I altered my perspective that I began to see change. While I pray that you realize that you will go nowhere without stretching and movement prep, I would like to address the strength portion of our workouts.  Part B is not the ugly step sister to the sexy part C; rather, she is the smarter, more well-rounded of the siblings; she is the one you marry not the one you take out for one night only.  The strength portion of the workout is meant to increase your skill set through practice as well as provide you with an opportunity for wide range muscle recruitment.  This function is essential to burning fat and developing skeletal muscle.  The idea here is that we intend on losing fat not weight.  If you are looking to be skinny and devoid of muscle, take up Meth and avoid weights all together; however, I think our collective goals are much grander than merely losing weight. Your approach to weight lifting should be a two-part process; wherein, you are learning and exerting each day.  In the learning process you want to ask your coach (not each other) questions about your form and appropriate loading.  Do not always wait until you are cued to make corrections.  Commit your errors to memory and make solid attempts at improving upon them; if you fix your feet positioning in your squat one week, do not go back to your bad form the next.  Also, you should make a conscious effort to build a knowledge base and vocabulary.  If you have been at OCF for two years and the terms RM, Power, and Hang are still foreign to you, then it is time to focus a little more.  Finally, you need to record data.  Each time you go into a lift, you should not have to figure out what weight is good for you; rather, you should have a sense of an ideal starting weight and finishing weight. The exerting element of your lifting is where you place demands on yourself to achieve work.  Work is when you move something heavy a distance.  Your body is built to accomplish a great deal and demands consistent variation of expectations in order to continue to evolve.  To put it simply you need to life some heavy stuff at least once a week.  “Heavy” is a relative term, so you need to find weights that are going to require exertion while maintaining quality form.  Here is a good test:  If you are not sweating and taxed from part B, you are not doing it right!  You should need some recovery before you get to part C. So, in review, start taking your lifting seriously, stop being a silly, and all your Isabelle, Fran, Angelica, and Rebecca times will improve.

Wednesday 10.18.17

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PERFORMANCE/FITNESS
A.  Clean Grip Deadlift Prep
Hook Grip Introduction/ Explanation
Single Leg Romanian Deadlift x 3 / leg
Clean Grip Romanian Deadlift @30X1 x 5 reps
Clean Grip Deadlift  @10s down 10s up Tempo x 2 reps
Clean Grip Deadlift @30X1 x 3-5 reps
B. Four Sets:
Clean Grip Deadlift @30X1 x 3 reps
rest 20 seconds
Gymnastics Upper Body Vertical Pushing of Choice
rest 2 minutes
Upper Body Pushing Options
  1. Strict Handstand Pushup (Any Variation) x 2-6 reps **Choose Toughest Scaling Option** 
  2. Strict Ring or Box Dip x 2-6 reps 
  3. Pushup @2222 x 2-5 reps **Choose Toughest Scaling Option** 
  4. Handstand Walk (w/ spotter if necessary x 10-20 ft
C. Three Sets:
Complete as many rounds and reps as possible in 4 minutes of:
10 Deadlift 155/105#
15 Jumping squats
20 Sit ups
25 Double Unders or 75 Singles
rest 2 minutes btw sets
**Pick up where you left off** 
D. Decompression x 1-2 sets/ side

Tuesday 10.17.17

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PERFORMANCE
A.  Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B. Power Clean + Power Jerk (1+1) x 2 reps Every 90 seconds x 7 sets (10:30)
C.  Complete as many rounds and reps as possible in 14 minutes:
15/12 Cal Assault Bike or Row
10 Double Russian Kettlebell Swing 35/25# per hand
5 Double Kettlebell Shoulder to Overhead 35/25# per hand
 
**Scale up to 55/35# if S2O unbroken**
D. Decompression x 1-2 sets/ side
FITNESS
A.Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B.  Three Sets
Clean Hi Pull x 5 reps
rest 20 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 8-10/arm
rest 20 seconds
Side Plank x 20-30 seconds/side
rest 60 seconds
C.  Complete as many rounds and reps as possible in 14 minutes:
15/12 Cal Assault Bike or Row
10 Double Russian Kettlebell Swing
5 Double Kettlebell Shoulder to Overhead
D. Decompression x 1-2 sets/ side

Monday 10.16.17

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PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @30X1 x 3-5 reps
B. Four Sets:
Front Squat @30X1 x 3 reps
rest 20 seconds
Gymnastics Upper Body Vertical Pulling of Choice
rest 2 minutes
Upper Body Pulling Options
  1. Legless Rope Climb x 1
  2. Rope Climb w/ legs x 1 **1-2 Attempts if practicing**
  3. Strict Pullup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  4. Kipping Pulllup x 3-8 Reps **More about Technique here than breathing or speed**
C.  Five Rounds for time:
Alternating Back Rack Reverse Lunge 135/ 95# x 10 reps  **Barbell from floor**
Wall Ball 20/14# x 20 reps
**Scale up to 155/105# if can do lunges Unbroken**
D. Decompression x 1-2 sets/ side

Sunday 10.15.17

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PERFORMANCE/FITNESS 
A. Gymnastics  -
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
B. Midline Work
Three Sets:
V up x 20 seconds
rest x 10 seconds
Arch up x 20 seconds
rest x 10 seconds
Hollow Hold x 20 seconds
rest 40 seconds
C. Six Sets
90 second Amrap
300/250m Row
Amrap Burpee over Erg in Remaining time
rest 90 seconds btw sets

Saturday 10.14.17

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PERFORMANCE/FITNESS 
A.  Three Sets:
Dumbbell Front Raise x 10 reps +
Dumbell Lateral Raise x 10 reps
Wall Facing Squat @10s down 10s up x 2 reps
Bird Dog x 5/side 2s pause in extension of each rep
B.  Teams of Two, alternate full rounds until you complete 10 rounds (5 Each)
15 Wall Ball 20/14#
10 Toes to Bar
 5 Burpee Box Jump overs 24/20”