PROJECT OPEN DAY 75: Saturday, November 14, 2015

(A) Muscle Mash

(B) Mobility + Front Squats 8x3 ... reach 85% of 1RM by last set if possible

(C) 3x2 @ 90% of 1RM front Squat

(D) 800m Jog

(E) Bench Press Max Out (Find a 1RM for the day)

(F) Circuit Training: 5 circuits of the following

  • x10-20 Abs (Mix and Match: Ab Mat Sit Ups, Toes to Bar, Knees to Elbow, GHD Sit Ups)
  • x10-20 Posterior Chain (Mix and Match: Good Mornings, GHD Back Extension, Bench Hypers)
  • x10-15Snatch Grip Press Behind Neck
  • x16-20 Barbell Lunges (22-85 lbs.)
  • Max Strict Pull (Mix and Match: Bent-Over-Rows, Strict L-Pull-Ups, Strict L-Chin-Ups, Strict Pull-Ups, Strict Chin-Ups, Strict Ring Pull-Ups/L-Pull Ups)

THREE HOUR MAYHEM V: Monday, September 7, 2015

Labor Day! One class. 9-12 p.m.

Weekly schedule will be published Monday evening with Tuesday's post.

(A) 5 Minute Muscle Mash

(B) Mobility Cycle + Strict Press 10x5

  • Do one set of strict press after every exercise in the mobility cycle, adding weight each set, working up to a heavy weight
  • Take 2 more sets of 5 after the mobility cycle

(C) Weightlifting or Powerlifting

Weightlifting

  • Jerks Off Rack
    • 1 x 2 @ 50% of 1RM Jerk, 1 x 2 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 75%, 4 x 2 @ 80%
  • Power Clean + Push Press (2+2)
    • 2 sets @ 50% of 1RM Clean, 1 @ 60%, 3 @ 70%
  • Pause Clean + Clean + Jerk
    • 1 @ 60%, 1 @ 70%, 3 @ 80%

Powerlifting

  • Sumo Deadlift
    • 2x5 @ 50%
    • 1x5 @ 60%
    • 1x5 @ 70%
    • 5x3 @ 75%
  • Kettlebell Deficit Squats, Heavy
    • 4x15-20

(D) Tag Team Action (only one partner working), for time

800m Farmer's Walk (one partner carries KBs at a time, switch as desired)
200 Ab Mat Sit Ups
150 Wall Balls 20/14
125 Russian KB Swings 2.0/1.5
100 Burpees
75Med Ball Lunges 20/14
50 Toes to Bar
25 Goblet Squats 2.0/1.5
800m Med Ball Carry (one partner carries med ball at a time, switch as desired)
 

image.jpg

THREE HOUR MAYHEM IV: Saturday, August 22, 2015

TODAY: Class starts at 9 a.m. and ends at 12 p.m.

One class and one class only. 3 HOURS, BABY! Can't stay for the whole thing. Stay for as long as you can BUT YOU MUST START AT 9 A.M. You may not crash the class if unreasonably late.

Minute-by-Minute Breakdown

0-15 Muscle Mash + Trainer Led Mobility

15-25 Equipment Set Up: Sumo Deadlift and Battle Ropes (inside shed, on shelves)

+ Novice Athletes' Sumo Deadlift Tutorial

25-60 SUMO DEADLIFT

5-5-5-5-5-5 + 6 second count on the negative for each rep (to be counted by partner or trainer when available)
each set followed by
30 Alternating Waves on Battle Ropes (one arm is moving the rope up, the other down)

60-65 800m Jog ...  Novice Athletes' Strict Press Tutorial

65-75 Equipment Set Up: Strict Press and Rowers

75-110 DEAD STOP STRICT PRESS (1-2 second pause at the completion of every repetition)

5-5-5-5-5-5
each set followed by
15 Pulls on Erg for Max Distance

110-115 800m Jog ... Novice Athletes' Back Squat Tutorial

115-120 Equipment Set Up: Back Squat and Barbell Rows

120-160 BACK SQUAT

5-5-5-5-5-5
each set followed by
10 Bent Over Barbell Rows + 6 second count on the negative for each rep (to be counted by partner or trainer when available)

160-168 EMOM AMRAP (8 Minutes)

Minute 1:  Diamond Push Ups
Minute 2: Air Squats
Minute 3: Burpees
Minute 4: Hollow Rocks
Minute 5: Push Ups
Minute 6: AB Mat Sit Ups
Minute 7: Squat Hold
Minute 8: Plank Hold

168-180 Trainer Led Cooldown

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT BREAKDOWN DAY 100: Tuesday, July 7, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Station and Team Set-Up + Independent Barbell Warm-Up

(D) Weightlifting & Powerlifting (Choose one track ... stick with it for a long time)

Weightlifting:

  • Snatch Balance 2x2 @ 50%
  • Snatch 1x2 @ 55%, 1x2 @ 65%, 4x1 @ 75%

 OR

Powerlifting:

  • Bench 5x5 @ 75%

(E) Overhead Squats 3x10 @ 95/65

(F) Back Squats

  • 3x3 @ 80%
  • 1x10 @ 70%
  • All sets followed by Max Palms Out Barbell Rows

(G) Time Permitting or After Class, Circuits: 3-4 x 6-10 of

  • Ring Rows
  • Good Mornings
  • Dips
  • Strict T2B
  • Bench Side Hypers Left & Right
Marina. Lifting crown squat.     Photo: Rafael Vega

Marina. Lifting crown squat.  Photo: Rafael Vega