My Training

Pure Mobility and Flexilibity Training

Completing a Fast, just drinking boats loads of water, taking a multi-vitamin, turmeric, and cinnamon.

Client's Training

Sasha - learns the hang power clean and takes on a mean met-con

Trevor - takes on elevated split squats and scapular activation drills

Pramod - pushes his limits in the push jerk and rowing met-con

Client's Training

Martin - continues to make HUGE improvements within his shoulder and thoracic spine, moving onto the hip region next week

Sean - introduced to the different variations of the squat (high bar, low bar, front squat)

Susan - works on sumo deadlift and body weight density training

My Training

A. Sumo Deadlift - 5/135, 5/225, 5/275, 5/315, 5/375

B. Tabata Deadlift - each set was bt 10-13 reps at 135lbs

My Training

A. Bench (chains) - 31X! - 3/225, 2/235, 1/245, 3/235, 2/255

B1. Incline DB - 30x0 - 8/70, 8/75, 8/80 - 60 secs
B2. Hammer Pulls - 3012 - 8/130, 8/150, 8/160 - 60 secs

C1. Decline Fat Gripz Skulls - 12/60, 10/60, 10/60 - 30 secs
C2. Reverse Fat Gripz Curls - 8/40, 8/40, 8/40 - 30 secs

My Training

No Mustard in this pickle today

GPP - old school style!!!

15 Facepulls
10 Flat Neutral Grip DB Press
5 Chins
10 Triceps Push-downs (I know!)
10 Lateral Flyes (I know already!)

A. Fat Gripz Bench - 31X1 - 4 x 2/225 (15 sec rest b/t doubles), 4 x 2/225, 3 x 2/225 - 4 mins between each set

B. Strict Sup Bent-Over Rows - 3011 - 8/115, 8/115, 8/115, 8/115 - 1 min rest

C. DB Isometric Hold on the Incline Bench - 6 sets at 30 sec a hold - 30 secs

D. Bench Press Tech

Client's Training

Mark - pushed through a tough workout of zercher squats and turkish get-ups

Karina - tackled basic bench press mechanics and the sumo-deadlift high pull

Melissa - focused on hamstring activation and hip/thoracic mobility

Client's Training

Martin - progressivley increasing the range of motion within the scapulothoracic joint

Sherri - worked on her high bar back squat and smashed through 21, 15, 9 for the high bar back squat and chins

Susan - made the bench press look easy and hip thrusters even easier!

Golf Conditioning Class - last night, had tons of fun, see you guys out on the links!

My Training

1st Training Session

A1. Bulgarian Split Squat - 3111 - 12/20, 12/20, 12/20 - no rest
A2. Walking Lunges with Torso Twist - 8, 8, 8 - no rest
A3. Foam Rolling Distal portion of IT band - no rest

Lots of Mobility and Flexilbilty Training for the Lower Half

B. Back Extension - 30X0 - 10, 10, 10, 10, 10 - 10 secs b/t sets

Clients Training

Mark - took on a "Double" (en francais) with the bench press

Karina - took on reverse lunges from deficit with banded chin-ups

Trevor - made it through his BOR and deadlifts

Melissa - whipped through some thrusters

Sasha - is back! Worked on her Sumo Deadlift and Strict Press

Ed - mowed down the lumberjack squats and seated row

Pramod - smoked the bench press and a tough met-con

My Training

1st Workout

Spin Class for 30 minutes

2nd Workout

A1. Chins - 3012 - 5, 5, 4 - no rest
A2. Press (with chains) - 3111 - 5/135, 5/135, 4/135 - no rest
A3. Pronated Lat-pull - 3012 - 6/100, 6/100, 6/100 - rest 2 mins

B1. DB Floor Press with Bands - 31X1 - 8/70, 8/60. 8/60
B2. Bent-Over DB Rows - 3012 - 8/50, 8/50, 8/50
B3. DB Floor Press with Bands - 31X1 - 7/70. 8/60. 8/60

Deloading - Upper Body

A1. Chin-ups - 3011 - 6, 6, 6, 5 - 90 secs
A2. Hand-Stand Push-ups (Elevated) - 3010 - 6, 5, 6, 5

B1. Push-up - 2110 - 15, 15, 15
B2. Inverted Row (Wide-Grip Pronated) - 2011 - 10, 10, 10

Client's Training

Karina - gets familiar with the zercher squat and strict press.

Trevor - introduced to the bench press and lumberjack squat

Sherri - takes on some heavy RDL, bulgarian split squats, and some partial turkish get-ups

Susan - continues to improve on her overhead reverse lunge

Pramod - is also introduced to the bench press and tabata rows

Deloading Intensity Phase (Lower Body) - Back again

40 Walking Lunges - tempo - 2110
50 Dynamic Glute Bridges - 2011
40 Walking Lunges - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011

No rest - felt good

Client's Training

Martin - continues to work on his thoracic mobility and scapular stability

Jay and Jeff - work on their tech in the power clean and take on a dirty met-con that included a barbell complex and farmer's walks!

Laleem - focused on basic mechanics of the bench press

Sherri - finished off her last muscle building phase for the upper body, 5 chin-ups!

Susan - took on a kettle bell complex and inverted rows!

Golf Conditioning class - focused on movements within the transverse plane

Auxiliary Work - Upper Body

A1. One Arm Row - 3011 - 15/60, 13/60, 15/55. 13/55 - 15 secs
A2. Low Trap Raise on the Floor - 12/5, 12/5, 12/5, 12/5 - 15 secs
A3. DB External Rotation - 30X0 - 10/25, 10/25, 9/25, 9/25 - 2 minutes

Notes: I am pooped!!!! Looking forward to the rest day tomorrow!

Dynamic Effort - Upper Body

GPP

5 tempo Chins
200m Row
15 Push-ups
20 Mc Gill-ups

A1. Medium Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs
A2. Close Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs

B1. Close Grip Bench with Chains (30 lbs) - 31X0 - 8/185, 7/185, 7/185, 6/185 - 90 secs
B2. Close Grip Chin-ups - 30X1 - 5, 5, 5, 4 - 90 secs

C1. JM DB Press on Bench - 5/50, 5/45, 5/45 - no rest
C2. Seated Sup DB Curls - 8/30, 8/25, 8/25 - 60 secs

Client's Training

Mark - takes on the bench with the CHAINS!

Trevor - tests his skills with partial turkish get-up paired with burpees! ouch!

Ed - works on his goblet squat and chin-ups!

Michelle - focuses on upper body training while her knee continues to improve!

Tech and Met-Con - Second Workout - May. 3/10

Tech Work for Clean Shrugs, Clean Pulls, Squat Clean

200m Row
10 KBS 2 poods
3 Turkish Get-ups each side 16kg

5 rounds - time: ????

Sub-Max Effort - Lower Body May. 3/10

GPP

5 Tempo Chin-up
10 Jump Squats
200m Row
10 Split Jump Squats
10 Back Extension

2 Rounds

A. Low Bar Wide Stance Box Squat (+ 30 lbs of chains) - 31X0 - 5/135 (+ ch), 5/225 (+ ch), 3/275 (+ ch), 3/275 (+ ch)

B.

5 Front Squat at 135
50 m Farmers walk with 75lbs
5 Power Clean at 135
50 m Farmers walk with 75lbs

As Many Rounds as possible in 10 minutes

3 rounds and 5 FS, 50m FW, 5 Power Cleans

Notes: Back is quite sore from an intense mobility/flexibilty training session yesterday

Max Effort Upper Body

GPP

6 tempo chin-ups
200m row
15 push-ups
20 Mc Gill Sit-ups

2 Rounds


A. Medium Grip Bench with 30lbs chains - 30X0 - 8/45(+ chains), 8/95(+ ch), 5/135 (+ ch), 5/185(+ ch), 5/225(+ ch), 2/245 (+ ch), 1/270 (+ ch)

B. Medium Grip Bench with 30 lbs chains - 3110 - 10/155 (+ ch), 9/155 (+ ch), 8/155 (+ ch) - rest 3 minutes between sets

C. High Facepull - 2012 - 12/25, 12/25, 12/20. 12/20, 12/20 - rest 30 secs bt sets