PROJECT BREAKDOWN DAY 20: Saturday, April 18, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Deadlift, Sumo Deadlift

(D) Review of Movements for Conditioning

(E) Conditioning for Time

  • 800m Run,
  • 10 Rounds of
    • 5 Push Ups
    • 7 Slam Balls
    • 9 Air Squats
  • 800m Run

(F) Deadlift/Sumo Deadlift 5x5 @ 80% of 1RM + 5-10 pounds more than last week (assuming you did these last week, otherwise stick to 80%)

(G) GymNasty Mobility + Catcows

(H) Soft Tissue Work

Adwoa. Mean Face PR. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 19: Friday, April 17, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Plank Holds

(D) Strict Pull Up/Chin Up Standards Review

(E) Bench Press 5x5 @ 80% of 1RM + 5-10 pounds over last Saturday's workout (assuming you did last week's bench workout, otherwise stick to 80%), each set followed by:

  • Max Strict Pull-Ups/Chin-Ups
  • Rest 2 Minutes between sets

(F) Accessory/Bro Time Work

  • Behind The Neck Snatch Grip Press or BNSGP from the Squat 5x10 @ Barbell - 65# + 5-10 pounds over last week, each set followed by:
    • 20-30 Reverse Hypers on Bench
    • 20-30 Hollow Rocks

(G) Cool Down Jog

Joe Lamont. No. No. No.

PROJECT BREAKDOWN DAY 18: Thursday, April 16, 2015

MAKE UP DAY!!!

(or active recovery)

Make up any workout from this week or any missed benchmark workout (unless of course you are too beat up to do so).

You may also come in and do skill work.

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Trainer works with class to determine who is doing what (options will be on the whiteboard) ... then warm up your movements and do your workout.

Jeremy and Baymax. GW/V16 office. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 17: Wednesday, April 15, 2014

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Power Clean, Front Squat, Squat Clean, Split Jerk

(D) Find a 1RM Clean & Jerk

(E) Front Squats 4x Max Reps @ 70% of +5-10 more pounds than last week

Forrest. Infinite Wall Balls. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 16: Tuesday, April 14, 2014

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) 800m Run

(D) Review: Russian and American Kettlebell Swing

(E) Review: Burpees

(F) Conditioning For Time

200m Run
30 Russian KB Swings 1.5/1.0
5 Burpees
200m Run
25 KB Swings
10 Burpees
200m Run
20 KB Swings
15 Burpees
200m Run
15 Swings
20 Burpees
200m Run
35 PUSH UPS

  • From the parking lot, 200m is to second green light post and back
  • From down the ramp (inside), 200m is towards the second green light post, stopping at the blue and gold signage on the fence

(G) Cool Down Jog

Chris. Bench Press Max (topped out at 230 lbs). Photo by Rafael Vega