Tuesday, January 28, 2014

January 30, 2014 & Week of February 3-7

Welcome to semester 2 and the opportunity for a fresh start to pursue health and fitness.  This semester we will be trying a few new things and looking at making a number of program changes.  I believe the changes will be positive in nature and will go a long way to helping people become more proficient movers and lifters.

- The first week of every month will be dedicated to any and all individuals looking to learn the basic fundamentals of lifting. Squat/Deadlift/Bench Press/Press will be the focus of these sessions.  Trainees will need to commit to all sessions for the week in order to learn all material.  Matrial is interrelated and missing a day means missing important information that will have to wait until the following month to catch up at the next introductory session.  Sessions will begin promptly at 315.  Please be warmed up and ready to move by this time.
- The second week of the month will focus more on advanced techniques and lifting.  Cleans/Overhead Squat/Snatch/Jerks.  New trainees must complete 1 month of moving with the basics before they will move to advanced movements.  You must master the basics before we build on those skills.  Sessions will begin promptly at 315.  Please be warmed up and ready to move by this time.
- The remainder of the month will be spent working with groups or individuals in the fitness center.  We are privileged to have 2 students from the Lethbridge College Exercise Science program available to help us with mastery and questions that may arise.  Individuals who have already gone through learning the basics will be requested to help those who require some assistance and to follow the programming set out for them.
- Programming will see a change from past daily programming.  Lifting and WODs will follow a 3 week rotation.  Workouts will be repeated for 3 weeks and then new programming will come available at the end of that 3 week training cycle.

January 30, 2014
AMRAP Man Makers in 10 Minutes

February 3-7, 2014 (week 1 of 3)
Lifts will follow the wave ladder protocol with adjustments made from the trial programming we did prior to Christmas.  Programming is written as day 1 - 4, but I advise against doing 4 days in a row.  Wherever possible try to split as a 2 on 1 off 2 on 2 off style programming.
Using your 1 rm follow the protocol listed below. Move as far down the ladder as possible. If you fail on a round that is where you stop and move to the rest of the workout programming for that day.  Rest time will 2-3 min between sets and 4 min between waves
Wave 1
1x3@ 82% (rest 2-3 min between sets)
1x2@ 85%
1x1@ 88%
Wave 2 (rest 4 min.)
1x3@ 85+ 10lbs (rest 2-3 min between sets)
1x2@ 88+ 10 lbs
1x1@ 90+ 10 lbs
Wave 3 (rest 4 min.)
1x3@ 85+ 15 lbs (rest 2-3 min between sets)
1x2@ 88+ 15 lbs
1x1@ 90+ 20 lbs

Day 1
A. Squat (Wave Ladder format above)
B1. Wide Stance Good Morning 4 x 8-10
B2. BB Step Up (24"/20") 4 x 6/leg
15 - 10 - 5
Front Squat (Heavy)
Box Jump w/ Step Down (24/20)

Day 2
A. Bench Press (Wave Ladder format above)
B1. Zottman Curls 5 x 8-12
B2. Dips 5 x Failure
AMRAP 8 minutes
5 Plyopush Ups
7 GHD Sit Ups
9 KBS (Heavy)

Day 3
A. Deadlift (Wave Ladder format above)
B1. Throat Rows 4 x 10-12 (Use high pulley)
B2.  BB Glute Bridge 4 x 10
4 x 500 m row (1:1 activity to rest intervals)

Day 4
A. Overhead Press (Wave Ladder format above)
B1. Towel Chin Ups 4 x 10-12
B2. Paul Dicks Press 4 x 6-8
7 Rounds for Time
5 Dips
6 DB Facing Burpees
7 WBS (11'/10')
8 DB Overhead Lunge (4 on one leg, switch, 4 on the other leg)