PROJECT BREAKDOWN DAY 152: Friday, August 28, 2015

(A) Muscle Mash + GymNASTY Mobility (12 Minutes)

(B) Independent Barbell Warm Up for Weightlifting or Powerlifting. Novice Athletes: Drill movements with guidance from trainer

(C) Weightlifting or Powerlifting

WL: Snatch Max Out
Time Permitting: Front Squat Max Out

PL: CG Bench Press 3-3-2-2-1-1-1
Time Permitting:

  • 5 Sets of 1x Heavy Sled Push Up Ramp
  • 10 Sumo Deadlifts @ 50-60% of 1RM
  • 5 Diamond Push Ups

(D) Time Permitting, Superset:

  • 4x10 Snatch Grip Press
  • 4x10 Negative Ring Rows
The Dark Orchestra  by Jon North.  An amazing read.

The Dark Orchestra  by Jon North.  An amazing read.

PROJECT BREAKDOWN DAY 151: Thursday, August 27, 2015

(A) Muscle Mash + GymNASTY Mobility (12 Minutes)

(B) Make Up: Monday, Tuesday, Wednesday, Friday OR OPEN GYM (Work on a skill of your choice ... in rare cases, we will let you do your own workout unless you are doing something ridiculously stupid or your form looks like shit ... in such cases, you will correct your form or go workout where we cannot see you, ideally in your basement.)

Tom. The bad day.  Photo: Rafael Vega

Tom. The bad day.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 150: Wednesday, August 26, 2015

(A) Muscle Mash + Trainer's Choice Mobility

(B) Independent Barbell Warm Up for Weightlifting or Powerlifting. Novice Athletes: Drill movements with guidance from trainer

(C) Weightlifting or Powerlifting

WL: Clean and Jerk Max Out

  • Time Permitting: Front Squat Max Out

PL: Front Squat Max Out

  • Time Permitting: Push Press Max Out

(D) If done early: do 3x15-20 Deficit Squats, alternating with 3x15-20 Russian KB Swings
... if you went f&^% heavy, don't do this. Save your legs for Friday.

Pretty much the only way I can go to sleep some nights.   Photo: Rafael Vega

Pretty much the only way I can go to sleep some nights.   Photo: Rafael Vega

PROJECT BREAKDOWN DAY 149: Tuesday, August 25, 2015

Special Message: Did you attend Monday's 30 person 5:15 p.m. class? We have classes throughout the day and highly encourage some of you to come to our morning classes (6, 7, or 8 a.m.), lunch hour classes (11:30 a.m. and 12:30 p.m.) or other evening classes (6:15 p.m., 7:15 p.m.)

If numbers stay this crazy we will cap the class at 20 and see what we can do about accommodating everyone. Please comment below if you have any suggestions.

(A) Muscle Mash + GymNASTY Mobility (12 Minutes)

(B) 800m Jog

(C) 6 x100m Sprints (Jog back)

(D) For Time

800 Run
40 Double Unders (No Space/Too Crowded ... Do your swings here and Double Unders after your next run)
400m Run
40 Russian Swings
200m Run
40 Ab Mat Sit Ups

(E) 800m Jog ... if finish in under 15 minutes

(F) 6x250m Row Sprints

 Photo: Rafael Vega 

 Photo: Rafael Vega 

PROJECT BREAKDOWN DAY 148 +Weekly Preview: Monday, August 24, 2015

(A) Muscle Mash + GymNASTY Mobility (12 Minutes)

(B) Holds, 45s On, 15s Off

  • Plank
  • Hollow Body
  • Superman
  • Handstand Hold
  • Hollow Body (again)

(C) Review of Movements in (D)

(D) 8 minute AMRAP EMOM

Odd Minutes: Box Jumps
Even Minutes: Alternating One Arm Russian KB Swings 2.0/1.25 Pood

(E) 800m Jog

(F) Review of Movements in (G)

(H) 10 minute AMRAP EMOM

Odd Minutes: Wall Balls
Even Minutes: Alternating KB Cleans 2.0/1.25 Pood