June 20-26
Monday
Class Conversation Topic: Goals for the week?
WORKOUT | TWO GROUPS
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
*For those wanting more a aesthetic change in a muscle groups (for instance, a juicier peach), encourage them to contract/flex the muscle (perhaps the glute muscle in this case) as they are doing the movement... the neuromuscular engagement/recruitment helps facilitate better hypertrophy gains
GROUP 1
4-20 Banded Thigh Front Squat
20 Alt SA Lateral Raises | Arm remains at shoulder height
6-12s Turkish sit up | Straight legs, single arm locked out over chest with weight
GROUP 2
4-20s Bulgarian Split Squats or Reverse or Forward Walking Lunge + Power Thru
6-20 Alt SA Overhead Press
Side forearm plank - any variation | Feet on low box with hip dips, Banded upper leg lifted, Weight in upper arm,
Notes:
Movement patterns and muscle groups worked are similar in both groups
Bulgarian Split Squats | We catch some grief about having these so often :) but that is because they are good for you and (cough, cough) balancing strength between the two sides
- While the movement will work quads, hamstrings, and glutes... the distance of the front foot away from the box is going to change whether the emphasis is more in the quads, glutes, or hamstrings - and it's somewhat dependent on individual femur length
- Encourage the foot on the ground to still be screwed in to the ground for better glute engagement
Reverse or Forward Walking Lunge + Power Thru | The power thru add on (bringing the knee to the chest) is making the typical lunge movement more performance based, the lunge movement is super great for building strength, now we are just taking it one step further into how it typically appears in performance (think sprint)
- This can be done with a sandbag on the back/dbs/etc.
SA Ground to High Pull & SA Snatch
SA Ground to high pull is essentially the first phase of the snatch... and should be kept nice and tight to the body (just like zipping up a jacket)... elbow will come up higher than the wrist
- use this move for strength building focus
SA Snatch - with having the SA Ground to High Pull in the mix for the day and focusing on strength on that movement.... use SA snatch to work on explosiveness/power/quickness (very beneficial for our brain health in combo with physical health/performance benefits)
Controlled Medball Tucks + Hold/Plank | Focus on core engagement throughout entire movement (even into the pelvic floor) of tucks and hold/plank
Rowing Technique | Our biggest focus here will be to consolidate the effort of the lower body and the upper body... this should be similar to how you would think about deadlifting - you don't want to lift with your back first or just your legs... it's the whole body acting cohesively together
Strong drive to full extension using back and legs
- push with legs + pull with back, then lean back, then continue pull with arms to chest region
When recovering... order of operations: bar path, chest lifts, then knees bend
WORKOUT | TWO GROUPS
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
*For those wanting more a aesthetic change in a muscle groups (for instance, a juicier peach), encourage them to contract/flex the muscle (perhaps the glute muscle in this case) as they are doing the movement... the neuromuscular engagement/recruitment helps facilitate better hypertrophy gains
GROUP 1
4-20 Banded Thigh Front Squat
20 Alt SA Lateral Raises | Arm remains at shoulder height
6-12s Turkish sit up | Straight legs, single arm locked out over chest with weight
GROUP 2
4-20s Bulgarian Split Squats or Reverse or Forward Walking Lunge + Power Thru
6-20 Alt SA Overhead Press
Side forearm plank - any variation | Feet on low box with hip dips, Banded upper leg lifted, Weight in upper arm,
Notes:
Movement patterns and muscle groups worked are similar in both groups
Bulgarian Split Squats | We catch some grief about having these so often :) but that is because they are good for you and (cough, cough) balancing strength between the two sides
- While the movement will work quads, hamstrings, and glutes... the distance of the front foot away from the box is going to change whether the emphasis is more in the quads, glutes, or hamstrings - and it's somewhat dependent on individual femur length
- Encourage the foot on the ground to still be screwed in to the ground for better glute engagement
Reverse or Forward Walking Lunge + Power Thru | The power thru add on (bringing the knee to the chest) is making the typical lunge movement more performance based, the lunge movement is super great for building strength, now we are just taking it one step further into how it typically appears in performance (think sprint)
- This can be done with a sandbag on the back/dbs/etc.
SA Ground to High Pull & SA Snatch
SA Ground to high pull is essentially the first phase of the snatch... and should be kept nice and tight to the body (just like zipping up a jacket)... elbow will come up higher than the wrist
- use this move for strength building focus
SA Snatch - with having the SA Ground to High Pull in the mix for the day and focusing on strength on that movement.... use SA snatch to work on explosiveness/power/quickness (very beneficial for our brain health in combo with physical health/performance benefits)
Controlled Medball Tucks + Hold/Plank | Focus on core engagement throughout entire movement (even into the pelvic floor) of tucks and hold/plank
Rowing Technique | Our biggest focus here will be to consolidate the effort of the lower body and the upper body... this should be similar to how you would think about deadlifting - you don't want to lift with your back first or just your legs... it's the whole body acting cohesively together
Strong drive to full extension using back and legs
- push with legs + pull with back, then lean back, then continue pull with arms to chest region
When recovering... order of operations: bar path, chest lifts, then knees bend
tuesday | max
- Each team needs a clipboard/sheet
- Each person decides their distance repeats for each machine
Distances:
A Tread: 100 m | Row/Ski:25/100 m | Bike: 6/4 Kcals
B Tread: 200 m | Row/Ski: 250/200 m | Bike: 12/9 Kcals
C Tread: 400 m | Row/Ski: 500/400 m | Bike: 24/18 Kcals
- Each person will choose one distance and stick to it the entire time for that machine
- Each person much choose one machine for each distance (example: tread: A | ski: B | row: C | bike: A/B/or C)
- Objective maintain speed round after round
- Team objective: Points as a team are scored by difference in time each repeat for each person (each second differentiation = 1 point)
*For B Distances = there is a 2 second grace, For C Distances there is a 4 second grace
- Times continue to go off the last round's time
- Lowest score wins/Find team average that way it does not matter how many people are on the team | To determine final score: add all points and then divide by number of people on the team (average)
- One team per machine type, if there are multiple machines available (only one ski available for Assemble), have multiple people from the team going at once | with them writing down times, it won't be rushed max in terms of transition, but you will still want to encourage them to keep it moving along
Coaching: for any of the longer distances, their baseline testing should serve as a reference of what they can and cannot pace/sustain for repeats - this is still max effort, this should be hard, but they still have to get back on and do it again
10:00/Machine/Team
- Each person decides their distance repeats for each machine
Distances:
A Tread: 100 m | Row/Ski:25/100 m | Bike: 6/4 Kcals
B Tread: 200 m | Row/Ski: 250/200 m | Bike: 12/9 Kcals
C Tread: 400 m | Row/Ski: 500/400 m | Bike: 24/18 Kcals
- Each person will choose one distance and stick to it the entire time for that machine
- Each person much choose one machine for each distance (example: tread: A | ski: B | row: C | bike: A/B/or C)
- Objective maintain speed round after round
- Team objective: Points as a team are scored by difference in time each repeat for each person (each second differentiation = 1 point)
*For B Distances = there is a 2 second grace, For C Distances there is a 4 second grace
- Times continue to go off the last round's time
- Lowest score wins/Find team average that way it does not matter how many people are on the team | To determine final score: add all points and then divide by number of people on the team (average)
- One team per machine type, if there are multiple machines available (only one ski available for Assemble), have multiple people from the team going at once | with them writing down times, it won't be rushed max in terms of transition, but you will still want to encourage them to keep it moving along
Coaching: for any of the longer distances, their baseline testing should serve as a reference of what they can and cannot pace/sustain for repeats - this is still max effort, this should be hard, but they still have to get back on and do it again
10:00/Machine/Team
Wednesday | Strength
4-8 Chin ups + 2-4 Pull Ups
+ 30 sec L Hang (Straight legs or knees bent)
- can do from low bar if they need to keep one foot on the ground
20 Long Banded Knee Tucks
8-20 Skull Crushers
6-12e Bicep Curls | Top Half + Bottom Half + Full Ext (which would mean if they choose 7 reps, they’re doing 7 at the top half, 7 bottom half, 7 full flexion/extension)
30 sec Chatturanga Hold, Crow, or Lolasana
4-20s Lateral movement choice: Lateral box step up, Cossack squat, or Curtsy Lunge
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
+ 30 sec L Hang (Straight legs or knees bent)
- can do from low bar if they need to keep one foot on the ground
20 Long Banded Knee Tucks
8-20 Skull Crushers
6-12e Bicep Curls | Top Half + Bottom Half + Full Ext (which would mean if they choose 7 reps, they’re doing 7 at the top half, 7 bottom half, 7 full flexion/extension)
30 sec Chatturanga Hold, Crow, or Lolasana
4-20s Lateral movement choice: Lateral box step up, Cossack squat, or Curtsy Lunge
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
thursday | hybrid
4-20s Sandbag Single Leg Good Morning + Power Thru
4-12s SA Snatch or PVC/Barbell Mobility Snatch
Optional: 4-12 Box Jumps
Choice on Machine(s) | Short Sprints
- Can structure in as many machines as they’d like throughout the class (so it can be more max dominant OR more strength dominant) however they do need to do at least ONE machine of their choice per round
————-
Warm up:
Guide everyone through group technique work with the pvc/dowels before having them get started on the rest of their warm up.
Snatch technique progression (go through about 5 reps on each phase)
1. Finding grip width (straight arms on the bar so that the bar lines up anywhere between the hip and belly button)
2. Start in conventional deadlift position with wide snatch grip
3. Come up through deadlift + shrug
4. Come up through deadlift + shrug + high pull
5. Start in high pull position + rotate arms overhead and fully extend arms into snatch position as you drop the body under the PVC + then stand up all the way with bar overhead
6. Combine 4 + 5 for full movement
7. Have them complete the same exact movement with just one arm holding onto the dowel (this is the single arm movement)
8. Once you have them go through about 5 reps on each arm THEN show them the movement with a kettlebell (while they can always choose to do this with a dumbbell, let's at least show them what it looks like with a kettlebell)
- Cues: Zip up the jacket close to the body as you bring the weight up
- Get the elbow up
- Fully extend the arm overhead (no bend in the elbow)
With the kettlebell allow yourself to lighten the grip when you extend that arm overhead, BUT make sure to press up toward the ceiling so it doesn't crash into the hand - if they choose to do this with a kettlebell during class (make sure they turn their watch face around OR take their watch off)
—--
Additional Warm Up:
- Long PT (physical therapy) bands attached to rack for external shoulder rotation work - should be the same style of band like the yellow PT Bands
- If anyone is choosing sprints they will need to individually go through sprint mechanics FIRST
- Unweighted SL Good morning + Power thru
- SB Wide leg good mornings
- Squats
- PVC overhead squats
4-12s SA Snatch or PVC/Barbell Mobility Snatch
Optional: 4-12 Box Jumps
Choice on Machine(s) | Short Sprints
- Can structure in as many machines as they’d like throughout the class (so it can be more max dominant OR more strength dominant) however they do need to do at least ONE machine of their choice per round
————-
Warm up:
Guide everyone through group technique work with the pvc/dowels before having them get started on the rest of their warm up.
Snatch technique progression (go through about 5 reps on each phase)
1. Finding grip width (straight arms on the bar so that the bar lines up anywhere between the hip and belly button)
2. Start in conventional deadlift position with wide snatch grip
3. Come up through deadlift + shrug
4. Come up through deadlift + shrug + high pull
5. Start in high pull position + rotate arms overhead and fully extend arms into snatch position as you drop the body under the PVC + then stand up all the way with bar overhead
6. Combine 4 + 5 for full movement
7. Have them complete the same exact movement with just one arm holding onto the dowel (this is the single arm movement)
8. Once you have them go through about 5 reps on each arm THEN show them the movement with a kettlebell (while they can always choose to do this with a dumbbell, let's at least show them what it looks like with a kettlebell)
- Cues: Zip up the jacket close to the body as you bring the weight up
- Get the elbow up
- Fully extend the arm overhead (no bend in the elbow)
With the kettlebell allow yourself to lighten the grip when you extend that arm overhead, BUT make sure to press up toward the ceiling so it doesn't crash into the hand - if they choose to do this with a kettlebell during class (make sure they turn their watch face around OR take their watch off)
—--
Additional Warm Up:
- Long PT (physical therapy) bands attached to rack for external shoulder rotation work - should be the same style of band like the yellow PT Bands
- If anyone is choosing sprints they will need to individually go through sprint mechanics FIRST
- Unweighted SL Good morning + Power thru
- SB Wide leg good mornings
- Squats
- PVC overhead squats
Friday | Endurance + Mobility
Partner negative split