ROME, DAY 22: Monday, January 25, 2016

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to 1x2 @ 90% of 1RM by last set

(C) Pause Squats 4x6 w/ 3s Pause at bottom @ 65-75% of 1RM (try to go 5-10 pounds heavier than last week)

(D) Powerlifting/Beginners OR Weightlifting/CF Open

PL and Beginners
Strict Press 4x5 @75-85% of 1RM + 20 Russian Swings (Heavy)
Strict Press 4x6 @ 60% + Max Push Press

WL + CF Open
Snatch + Overhead Squat
(2+3) @ 55%, 65%
(1+3) @ 70%, 75%, 80%
3x (1+Max Reps) @ 60%

(E) 45s Max Push Ups + 45s Plank + 45s Max Toes to Bar + 45s Max Burpees + 45s Ab Mat Sit Ups + 100 Jumping Jacks

AFTER CLASS GREATNESS

Snatch Deadlift 4x3 @ 120% of 1RM

5 Min Max Double Unders + 50 Cal Row

Mobility

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT OPEN DAY 37: Tuesday, October 6, 2015

(A) Muscle Mash + Equipment Set Up

(B) Mobility + Back Squat 8x5 (last set at 75% of 1RM)

(C) Back Squat 2-3x3 @ 80%

(D) Weightlifting OR Powerlifting

WL:
Muscle Snatch 3x3 @ 50%
Power Snatch + Snatch Balance 3x(1+1) @ 60%
Snatch from Hips 3x5 @ 65%
Snatch Deadlift + 3s Pause at Knees 5x3 @ 100% of Snatch 1RM

PL:
Strict Press + Russian Swings x15
9x5 @ 75% (Push Press if you reach failure midset then drop weight on next set)

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT BREAKDOWN DAY 103: Friday, July 10, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

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

(D) Weightlifting and Powerlifting

Weightlifting

  • 3x (1 Power Clean+5 FSquats+2 Press) @ 80% of Press
  • 3x (1 Clean+5 FSquats+2 PPress) @ 80% of Push Press
  • 2x (2Clean+2 Jerks) @ 80% of C+J

OR

Powerlifting

  • 3x (6 FSquats+2 Press) @ 80% of Press
  • 3x (6 FSquats+2 PPress) @ 80% of Push Press
  • 2x (2 Front Squats+1 PPress) @ 85% of Push Press

(E) Front Squat 3x3 @ 80% of 1RM

(F) Weightlifting and Powerlifting

WL: Clean DL 2x3 @ 110% of Clean
PL: Deadlift 1x3 @ 60%, 1x3 @ 70%, 1x2 @ 80%

(G) Dynamic Effort Deadlift 2x10 @ 50% of Deadlift

(H) Time Permitting/After Class

Circuit 2-4 x 6-10

  • Palms Out Bent Over Barbell Rows
  • CG Bench Press
  • Bench Reverse Hypers
  • Med Ball Side Tosses/Side
  • Snatch Grip Press (in Squat)
Joel. Pause clean.     Photo: Rafael Vega

Joel. Pause clean.  Photo: Rafael Vega

ON RAMP SUNDAY (Project Breakdown Day 63): May 31, 2015

TWO HOUR CLASS FROM 10:15 a.m. - 12:15 p.m.

Hour 1 (10:15-11:15 a.m.)

  • Mobility
  • Plank -> Push-Up
  • Burpees
  • Russian and American Kettlebell Swings
  • Air Squats -> Wall Balls
  • Med Ball Clean (using the hip reflex to drop under an object/load)

Hour 2 (11:15 a.m.-12:15 p.m.)

  • Muscle clean (getting the bar to your shoulders from the hang and floor)
  • Press -> Push Press
  • Air Squat -> Front Squat -> Thrusters
  • Single Kettlebell Thrusters
  • Trainer's choice 8 min WOD
  • Cool Down

Jackie and Mattsquatch. Murph. Photo: K

On-Ramp-Sunday, April 12, 2015 (PROJECT BREAKDOWN DAY 14)

Review of Project Breakdown Days 8-14

Please try to come to both hours!

Session 1 (10:15-11:15 a.m.)

  • Kettlebell Swings
    • Russian
    • American
  • Bench Press

Session 2 (11:15-12:15 p.m.)

  • Strict Press -> Push Press
  • Air Squat -> Back Squat (High Bar) -> Front Squat
  • Air Squat -> Wall Balls -> Med Ball Cleans

Celina. Bench Side Eye. Photo by Rafael Vega