Extra Work Week of 6/1/15
Here are a few ways to go about utilizing this extra work:
1. The box is always open 30min prior to each class – come in then and get to it
2. We stay after most classes (unless the coach has to be somewhere) for 15-20min, you may use that time to complete what you are able
3. We have “Open Gym” hours on M/W/F from 6-7pm. Use it!
4. Do it at home
Caveat – this is NOT meant to replace any of your regularly scheduled programming/workouts. Hence the title “Extra Work.” It is meant to supplement your already dedicated training in order to more personally attack your weaknesses. If I get the sense that people are doing this, I will stop writing the extra work.
General Note – You will notice that some of the categories below (endurance and gymnastics for instance) have multiple days. That is by design. The ‘workouts’ themselves shouldn’t take too long, so do them all to maximize your results.
Endurance Focus – Week 6 of 12
Day 1 –
6 x 400m w/ 90s rest
Day 2 –
2 x 200m w/ 90s rest, 2 x 400m w/ 2min rest, 2 x 1000m w/ 3min rest
Day 3 –
7 miles @ 95% of your 10k time trial pace
Strength Focus – right now, we are in week 6 of a 20-rep back squat cycle. For our weekly in-gym programming, I program just one day of squats. However, the program is designed to be done two days per week. If you choose to go this route, make sure you don’t do these days back to back.
Day 1, Week 6: (This is what’s programmed for the gym at-large. This week it’ll fall on Monday.)
Back Squat – 1 x 20 @ 5-10lb heavier than last time
Day 2, Week 6:
Back Squat – 1 x 20 @ 5-10lb heavier than last session (for instance, if you did 100lb for your previous session, then do between 105-110 this time around)
Gymnastics: Do the (a) and (b) in circuit fashion
Day 1: EMOM f/ 20min
a) On the odd minutes – 4 HSPU (strict or kipping, your choice)
b) On the even minutes – 4 Pistols (total)
a) 3 x ME Strict + ME C2B + ME Kipping (without coming off the bar), rest as needed
b) Glute-Ham Raises – 3 x 10, rest as needed
a) String Ring Dips – 3 x 10, rest 90s
b) Strict Chin-Ups – 3 x 10, rest 90s
Trunk Strengthening: This is a HUGE necessity for nearly everyone. Ever feel like your falling forward or caving in when you front squat heavy or catch a heavy clean? Yea, thought so. Then do this…
GHD Back Extensions w/ 5s Hold at Top – 5 x 12 reps, rest 90s (go heavier than last week)
Pendlay Rows: 5 x 8 reps, rest 60s (heavier than last week)
Watch the demo video and notice that there is NO momentum generated from the torso. Back position is locked in and static (https://vimeo.com/49707412)
Plank Holds – Front – 3 x 60s, Sides – 3 x 30s ea side