PROJECT OPEN DAY 117: Saturday, December 26, 2015

THREE HOUR CLASS THIS SATURDAY: 9:15 a.m. - 12::15 p.m.

(A) Muscle Mash (10 min)

(B) Mobility + Band Pull Aparts (1st 4), x5 Ring Rows (next 4) (20 min)

(C) Running (10 min)

  • 400m jog + 400m run
  • 4x 100m sprints @ 75-85% of top speed

(D) AMRAP (20 min)

Review movements and set up for

As many rounds and reps in 15 minutes of

  • 10 Push Ups
  • 10 Ab Mat Sit Ups
  • Run 250m 

(E) 1 mile jog + rest (10 min)

(F) Press ... work up to 1x3-5 at 85% of 1RM (10-15 min)

(G) Press 4x 13 @ 50-55% of 1 RM (10 min)

Each set followed by strict pull-ups/chin-ups and 2 min of rest

Push press as needed/if needed

(H) Front Squat ... work up to 1x3-5 at 85% of 1RM (10-15 min)

(I) Front Squat 4x13 @ 55-65% of 1 RM (20 min)

Each set followed by 150m row sprint and 2-3 minutes of rest

(J) 800m jog

(K) Circuit Work x5 sets of

x10-20 Bench hypers
x10-20 Russian twists
x10-20 Weighted side lunges (x5-10 each side)
x10-20 Bottoms-up single kettle bell press
x10-20 Bent-over barbell rows

THREE HOUR MAYHEM VI: September 19, 2015

HOUR 1 (Part 1)

(A) 5 Min Muscle Mash + Equipment Set Up for Mobility + Lifting

(B) Back Squat 8 x 5, increasing in weight, after every exercise in the mobility cycle

(C) Continue back squats from (B) with: 3x3 Back Squat, Heavy

HOUR 1 (Part 2) + HOUR 2

(D) Weightlifting or Powerlifting

Weightlifting
Snatch from Hips 1x5 @ 50%, 1x4 @ 60%, 3x2 @ 70%
Pause Snatch + Snatch (1+1) ... 2 @ 55%, 1 @ 65%, 1 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%
Snatch 1 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Powerlifting
Prowler Circuit
10 SETS
3 Prowler Pushes
5 Snatch Grip Press
3-8 Strict Pull Ups (Sub Barbell Rows)
21 Heavy KB Swings

HOUR 3

(E) 800m Jog

(F) Back Squat 4x10 @ 65% of 1RM

(G) 5x10 Reverse Hypers (Medium Light)

You guys have it easy! 

You guys have it easy! 

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

THREE HOUR MAYHEM III: Saturday, July 25, 2015

Class runs from 9-12 a.m. You must start class at 9 a.m. but you may leave after hour 1, 2, or 3.

Below is the minute by minute breakdown:

0-10 Soft Tissue

10-25 Mobility

25-30 800m Jog/Easy 1K Row

30-40 Movement Review and Practice: Burpees, Russian KB Swings, One-Arm Russian KB Swings

40-45 Split class into teams of three and set up work stations

45-55 Team AMRAP in 10 minutes

Each teammate starts at a different station:

Station 1: 14 Alternating One-Arm Russian KB Swings 1.5/1 pood -> Station 2: 7 Burpees -> Station 3: Rest

No teammate can move to the next station until all teammates have completed their work.

Complete as many rounds as possible. A round is completed every time teammates move to next station.

55-65 Walk 200m + Jog 600m (1 lap) 

65-75 Movement Review: Strict and Kipping Toes-to-Bar, One-Arm KB Press and Push Press

75-90 Team AMRAP in 12 Minutes

Each teammate starts at a different station:

Station 1: 5 Strict Toes-to-Bar (Sub Kipping) -> Station 2: 5 KB Push Press Right + 5 KB Push Press Left 1.25/0.75 (Please scale if you will work slow at these weights) -> Station 3: 15 Slam Balls 20/15 lbs.

No teammate can move to the next station until all teammates have completed their work.

Complete as many rounds as possible. A round is completed every time teammates move to next stations.

... 3 minute rest following 12 minute AMRAP

90-100 1 mile jog/2K Easy Row

100-130 3-4 Circuits of the following movements for x10-14 reps:

  • Ring Rows
  • Good Mornings
  • Dips
  • Bumper Plate Russian Sit Up
  • Bench Side Hypers/Side

130-160 3-4 Circuits of the following movements for x10-14 reps:

  • Palms Out Bent Over Barbell Rows
  • Diamond Push Ups
  • Bench Reverse Hypers
  • Med Ball Side Tosses/Side
  • Snatch Grip Press (in Squat)

160-170 Sprints

2x200m Sprints @80-90% max speed (do not go all out)
3x100m Sprints  @80-90% max speed (do not go all out)

170-180 1 Mile Jog

3 HOUR MAYHEM.  Punch in yo face.   A photo of a photo and some words.

3 HOUR MAYHEM. Punch in yo face. A photo of a photo and some words.