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11/1/2021 - 11/7/2021

Updated: Nov 1, 2021

Weekly Announcements

1) New Programming Cycle 11/1/2021 to 12/18/2021

This next cycle of programming will push some volume throughout the week rather than individual days like last cycle did. It will have alot of hypertrophy work throughout the week that you will have to focus up and push the weight and keep control of your own rest to get the full benefit out of the program. Approach the program with a lackluster attitude and get lackluster results. Thurs (day 4) would be the lowest priority in my opinion but will be a tough one to sit out since it involves the highest intensity interval work.


Eating well should always be a priority but striving to hit a protein goal each day during this kinda program will build lean, beautiful, glistening muscle. So tighten it up as we move into December. Don't throw away 2 months of workout and nutrition bc these months have 3 holiday days in it.


This cycle will lead us up to Christmas. From middle of December to middle of January we will be just hanging out and doing fun fitness type stuff to let ppl recollect themselves heading into the new year. Then in mid to late Jan we will start a new macro cycle for the year as well as crank up the first round of The Lifestyle Plan Nutrition Program.


2) UPCOMING Social Event: Thanksgiving Potluck and Gym Day Party

When: Saturday November 13th

Time: 2pm-6pm

What: Bring your favorite dish to the gym to share and hang around. We will provide drinks and games.

We will hang around Vickery for the afternoon and I am sure a group of trouble makers will head out afterwards.


3) Sunday Specialty Class

Nov 7th- Movement Therapy: Low Back w/ Jess


Upcoming Sundays

Nov 14th- Arm Pump Day w/ Zach

Nov 21st- Kipping Skill Work w/ Zach

Nov 28th- Cancelled for Thanksgiving Holiday

 

MONDAY

A) 18min to Perform

Bench Press @3010

5 Sets of 10 Reps (all heavy)

+

15min to Complete 5 Sets

B1) 10-12 Hammer Grip DB Barrel Press @31X1

B2)10-12 Bodyweight Tricep Extensions

+

C)18min AMRAP

Row or AB with Partner for Distance

50 Seconds Work

10 Second Transitions/Rest

 

TUESDAY

A) 15min to Perform

5x8-10/Side Bulg Split Squat*

*3 Hard Working Sets

+

B)12min Amrap

30 Abmat Sit Ups

24 Drop KB/DB Goblet Hold Lunges (45# plate/35#plate)

+

15min to Perform...

4 Sets

C1) 25 Star Jumps

Immedaitely into...

C2) 60sec of Unbroken Hip Bridges on Bench

Rest as needed


 

WEDNESDAY

4 Sets

A1) 8 Bent Over Dumbell Rows @3111

A2) 30's Front Raises w/ Plates

+

B) 16min Amrap

8 Strict Pullups > 6-8 Negatives > 12 Barbell C2B

18 Hammer Curls

+

C) 15min Amrap

DB/KB Farmers Carry in 200m Increments for Total Distance

*Every 200m Perfrom 10 Yoga Pushups

 

THURSDAY

A) 6 Sets

10 UB Hang Power Snatch (115/85)

15 Box Jumps

25/20 Cal Row

Rest 2-ish minutes

 

FRIDAY

A) EMOM x 10min:

Chin Ups > 35s of Neg Chin Ups > 35s Barbell Chin Ups


*Goal is to find a consistent number that you can perform

all 10min. Better to shoot for a easier scale than fail on min 6

+

5 Sets

B1) 12 RDL w/ KB or Db @3010

Immediately into...

B2) 30 (15/side alt) Jump Lunges

R90s

+

C) 100 DB walking Lunges (~50/35)

10min cap

 

Saturday

A) Strict Press

5 working sets of 5 Reps

+

B) 4 Rounds for Time

20 No Push Up Burpees

400m Run

25 KBS > RKBS


26min Cap

 

SUNDAY SPECIALITY CLASS


Nov 7th- Movement Therapy: Low Back w/ Jess


Upcoming Sundays

Nov 14th- Arm Pump Day w/ Zach

Nov 21st- Kipping Skill Work w/ Zach

Nov 28th- Cancelled for Thanksgiving Holiday

 

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