SkillStrength 1.1 + Weekly Preview: Monday, March 28, 2016

SkillStrength = Skill + Strength OR: Skill before Strength

1.1 = Week 1, Day 1

(A) Muscle Mash

(B) Mobility Cycle with trainer corrections (add push back to Deep Lunge Sequence)

Today we will mobilize as a class rather than individually

(C) Hold Circuit 1 (30s/30s) <---- this means 30s ON/30s OFF

Plank -> Left Hand Plank (Not side plank) -> Right Hand Plank (Not side plank) -> Left Hand Plank (Not side plank) -> Right Hand Plank (Not side plank)

(D) Two and One Arm Russian Kettlebell Swings Review and Practice

  • Two Arm: 2x10
  • One Arm (Alternating): 1x20

(E) Strict Press Review and Practice + Pass/Fail Test

PASS

Strict Press (w/dead pause at shoulders) 5x5 (Medium Heavy) + x10 Alternating One Arm R. Kettlebell Swings (Heavy)

FAIL

5 sets of: x5 Barbell Press, x10 Bottoms-Up Kettlebell Press/Side + x10 Alternating One Arm R. Kettlebell Swings

(F) Athlete's Choice Cooldown

SS Week 1

SS Week 1

ROME, DAY 29: Monday, February 1, 2016

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to a 5 RM Back Squat

(C) PL/Begginers OR WL/CF Open

PL and Beginners
Strict Press 4x5 @75-85% of 1RM + 20 One Arm KB Overhead Squats (10 Side), Heavy
4xMax Reps @ 70% + Max Push Press

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

(D) FOUR PEAT

3 minutes Max Double Unders (CF Open Athletes, start on Double Unders)
3 minutes Max Decline Push Ups
3 minutes Max Row for Calories
3 minutes Max Toes to Bar/V-Ups

(E) After Class Greatness

  • Snatch Deadlift 4x3 @ 130% of 1RM
  • 4x30 Cal Row, each interval followed by 1 min max burpees, rest
  • Mobility
No fitness Barbie? 

No fitness Barbie? 

ROME, DAY 8: Monday, January 11, 2016

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to 1x5 @ 60% of 1RM (1st 4), Eccentric Back Squats 4x8 @ 55-70% of 1RM (Next 4) ... attempt to go 5-10 pounds heavier than last week

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open

PL and Beginners

Strict Press 7x5
... each set followed by 15-20 Russian Swings (Heavy ... Beginners: light)

WL and CrossFit Open athletes

Snatch From Hips + Snatch
(3+1) @ 50%, 55%, 60%
(2+1) 65%, 70%
(1+1) 2x @75%

(D) All

4 Min AMRAP: Max Strict Pull Ups/Chin Ups ... When stall: Max Push Ups ... When stall, back to Max Pull Ups, etc.

1 Min AMRAP +2 Min AMRAP: Max Burpees, then Max Ab Mat Sit Ups

(E) Option After Class Greatness (PL: 1. -> 3.; WL: 2. -> 1. -> 3.)

1. 4 Min Max Double Unders
2. Snatch Deadlift 4x3 @ 95% of 1RM
3. 1-2k Cooldown Row

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT OPEN DAY 66: Wednesday, November 4, 2015

NOTE FOR SATURDAYS: Classes will now start at 9:15 a.m. and 10:45 a.m.

(A) Muscle Mash + Equip Set Up

(B) Mobility + Back Squat 8x3 @ 85% by last set

(C) Back Squat 2-3x2 @ 88-90%

(D) Weightlifting OR Powerlifting

WL:
Muscle Snatch 1x3 @ 55%, 1x3 @ 60%, 2x2 @ 65%
Power Snatch 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch from Hips 1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch Deadlift 5x2 @ 120% of 1RM (no pause)

PL:
Strict Press + Russian Swings x20
7x2 @ 85% (Push Press if you reach failure midset then drop weight on next set)

Preview for Monday. Photo: Rafael Vega

Preview for Monday. Photo: Rafael Vega

PROJECT OPEN DAY 26: Friday, September 25, 2015

(A) 3 Min Muscle Mash + Equipment Set Up for Mobility + Lifting

(B) Strict Press 8 x 5, increasing in weight, after each exercise in the mobility cycle

(C) Weightlifting or Powerlifting

WL:

  • Work up to 70-75% of 1RM Snatch then...
  • Work up to 70-75% of 1RM Clean and Jerk

PL: Front Squat + Push Press ... 10x (3+3)

Illustrator: unknown. Photo: Rafael Vega

Illustrator: unknown. Photo: Rafael Vega