Weekly Training | 7/6/15 – 7/12/15

Upcoming Events:
1. Wednesday, July 15, 5-7pm Lululemon Trunk Show.  Portsmouth Lululemon Athletica Show Room will be bring a bunch of their apparel for you to purchase from the comfort of your own gym. Whether you are a Lulu newbie or veteran, there will be some amazing gear for you. Mens and Womens apparel will be available. Facebook Event here https://www.facebook.com/events/961011803943714/
2. Wednesday, July 22 & 29, 7pm. Core Stability & Strength Series with Beth Swanson, physical therapist from Chester Therapy Associates. This will be an awesome series for any level of athlete. Each Session costs $20. You must attend the first to attend the second session. Sign up at the front desk.

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New Phase, Week 2 |  Please grab a new training sheet on the front desk to record your results this week!

4th of July 6-Pack!

4th of July 6-Pack!

Monday 7/6/157
Warm Up
400m Run or 500m Row
3 Sets:
3 Strict Pull Up
6 Push Up
9 Wall Squats (arms straight, hands off wall)
 
A. Back Squat
Build to a 5RM
15 Min
*Heavy and No Fails
B. 3 Sets Each For Time
400m Run
25 KBS (53/35)
15 Pull Ups/Ring Rows
Rest 2 Min Between
Cool Down
Stretch + Roll Hips
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Tuesday 7/7/15
Warm Up
5 Sets
100m Run
5-10 GHD Sit Ups
10 Back Extensions
*Go easy if new to GHDSU
 
A. EMOM 10
TTB 5
DU 20
Rest 5 Min
B. AMRAP 5 
5 Burpees
10 Box Jumps (24/20)
Rest 3 Min
AMRAP 5
5 Burpees
20 Walking Lunges
Cool Down
2 min 1st Rib
2 min Lat Stretch
*Each Side
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Wednesday 7/8/15
Warm Up
500m Row or 400m RUn
Inchworm with Push Up down
10 Wall Squats
Spiderman Back
 
A. Strict Press
Build to a 5RM
10 min cap
B. Accumulate 3 Minutes With Either: 
HS Hold
FLR Hold (Floor or Rings)
*Does not have to be Unbroken
C. Pull Up
Build to a 5RM
10 min Cap
D. Run/Row Intervals
1 Minute ON
1 Minute OFF
4 sets
*Go Hard!
*If you have a stopwatch, wear it. Or, use a distance that you know will get you around 1 minute of fast-paced running. 100m, 200m, or 400m depending on the person.
Cool Down
Shoulder Mobility
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Thursday 7/9/15
Make Up and Recovery
These 5 didn't let a little rain stop them during their running last week!

These 5 didn’t let a little rain stop them during their running last week!

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Friday 7/10/15
Warm Up
Run/Row 3 Min
Barbell Warm Up
DL, PC, FS, S2OH Coaches Lead
 
A. EMOM 10
3 Clean & Jerk
*Use a Load that you can move quickly but is a challenge
B. 4 Rounds For Time
400m Run
15 Front Squats (115/75)
Cool Down
Roll + Stretch Quads + Hips
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Saturday 7/11/15
Warm Up
2 Sets
200m Run
5 Strict Pull Ups
10 Push Ups
10 Air Squats
Review movements in A, B, C.
A. Push Press
Build to a Heavy 3
10 min Cap
B. Pull Up
Build to a Heavy 3
10 min Cap
C. For Time
10 to 1
Push Press (115/75)
CTB
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Sunday 7/12/15
Make Up and Recovery
Becca and Audrey competing at the Carnival of Fitness Competition.

Becca and Audrey competing at the Carnival of Fitness Competition.

June Accomplishments
Full!

Full!

This month may have been  a PR for the PR board! It was packed full of gainzzzz. Everyone has been putting in the work and it shows. Our new programming structure allows you to consistently make progress in an organized and beneficial way. Thank you for working hard and committing to being better each day. It doesn’t matter where you start, as long as you start! Let’s keep this list rolling into July.

DP – Close-grip bench press 140, Front Squat 145, Helen 12:15 53#KB

Brian Douglas – Kipping pullups, 1RM front squat 225, 1RM bench press 175, Deadlift 365, Backsquat 285

Kevin – Front squat 275, 75 double unders, Bobcat Bolt 5k, Power clean 215

Jess – Deadlift 93

Big Matt – Deadlift 457 x 3

Matt J – Bench Press 255, Deadlift 415 x 3, Deadlift 435

Carol – Power clean 93, Deadlift 155, Bench press 100, front squat 105,

Shan – 1 strict pullup

Cyn – Front squat 4×2 95# (with tempo)

Deanna – Front squat 145, Deadlift 245

Aud – Deadlift 245, front squat 140

FJ – Strict muscle up x2

Melis – Front squat 145, Back squat 175, strict press 85, Daniel 20:27, Helen 9:55

Richie – Power clean 265, Front squat 300.5

Ky – Push jerk 245, Power clean 285, Deadlift 435 x 3, 465 x 1, Front Sqt 315 x 1, Daniel 17:22

Gina – Deadlift 185

Wendy – Power clean 100, deadlift 175, front squat 100, bench press 105, strict press 80

Erik – Front squat 245, Bench press 275, deadlift 385, back squat 285

Chris – Front squat 235

Doris – Front squat 130, Bench press 105, Deadlift 175, Back squat 145, Strict press 70, Clean and Jerk 90

Gata – Front squat 170, back squat 200

Lea – front squat 95

Joe B – Front squat 245, Deadlift 343

Nels – Front squat 300, Deadlift 405, back squat 345

Derek – Front squat 250

Mark – Bench press 166

Josh – Back sq 285, Bench press 325, Strict press 205, front squat 245, Deadlift 345

Liz – Bench press 130, 30 unbroken push ups

Char – 105 bench press, 6 unbroken chin ups

Steph – Deadlift 165

EX – Rope climbs, Front sq 160, Bench 100

Jude – Deadlift 175

Ash – Bobcat Bolt 5k

It's the truth. Create habits and stick to them.

It’s the truth. Create habits and stick to them.

 

Weekly Training | 6/29/15 – 7/5/15

4th of July Weekend Schedule
Friday: Normal AM/1pm
Friday Evening: 5PM ONLY
Saturday and Sunday 9AM Class Only, No Open Gym.

Liz. Sled Push.

Liz. Sled Push.

Next Training Phase Notes
Dates: June 29 to Aug 29
We will Test Week 1 and Re-Test Week 7. Please ensure that Week 1 and 7 ARE EXACTLY THE SAME. Weeks 2 through 6 will be training; please do your best to be consistent regardless of your membership. Please track and journal all your training throughout the weeks so we have that data easily available to us.

Week 1 New Training Phase

Monday Day 1:
Warm Up
5 min Bike/Row/Run
10 Wall Squats
Spiderman Down
10 Ring Rows/Pull Ups
Inchworm Back

A. Back Squat 1 RM
Take 15 minutes to build to a 1RM.
Use 5 to 7 reps total.
Make sure form is solid and depth is good.

B. Helen
3 RFT

400m Run
21 KBS (53/35)
12 Pull Ups
*KBS vertical overhead

Scaled
Ms. Helen
3 RFT
400m Run
21 KBS (53/35)
12 Ring Row
*KBS to eye level
*Ring Row no “kipping”
*Repeat the same Version Week 7

Cool Down
Stretch and Roll Hips and Lats

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Tuesday

Warm Up
3 Sets
5 Strict TTB
10 Good AM(95/65)

A. EMOM 10
5 Wallballs
5 TTB

Rest 5 Minutes

B. For Time
50 Burpee Box Jump Step Down
24/20
*If you are landing in a squat on the box, jump higher or use a lower box
*Please note bodyweight this day
*Repeat the same movements Week 7

Cool Down
Stretch your Chest

Bros, sled pushin'

Bros, sled pushin’

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Wednesday Day 2:
Warm Up
5 Min Bike/Row/Run
Inchworm Down
Spiderman Back
10 Push Ups

A. Strict Press 1 RM
Take 15 minutes to build to a 1RM.
Use 5 to 7 reps total.

B. Interval Test
500m Row
Rest 90 sec
500m Row

OR

400m Run
Rest 90 sec
400m Run
*Please record your bodyweight!
*Go hard with which ever test you choose, however do not gas yourself on the 1st interval.
*Repeat the same Test Week 7

Cool Down
1st Rib 2 min/side

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Thursday
Make up and Recovery
Use this day for Z1, focused mobility or light skill work.

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Friday Day 3:
Warm Up
3 min Bike/Row/Run
Mobility as needed
Review CJ + Grace

A. Ground to Shoulder to Overhead
15 Minutes to Build to a 1RM
This can be a Power Clean or Clean to a Push Press, Push Jerk or Split Jerk
*Repeat the same movements Week 7

B. Grace
For Time

30 Ground to Shoulder To Overhead (135/95)
7 Min Cap
*Use the same load on Week 7

Cool Down
Foam Roll Upper Back and Lats

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Saturday

Warm Up
800m Indian Run
3 Sets Not For Time
5 Pull Ups
10 Push Ups
15 PERFECT Air Squats

Big WOD for ‘Merica! Happy 4th of July!
“Rankel”

AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 KBS (70/53)
200m Run

Cool Down
Stretch and Roll Hamstrings

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Sunday
Make Up and Recovery
Use this day for Z1, focused mobility or light skill work.

Thanks to everyone who donated and volunteered at our first ever blood drive. It was an amazing success with 42 pints donated!

Thanks to everyone who donated and volunteered at our first ever blood drive. It was an amazing success with 42 pints donated!