Sign up for this Saturday’s gymnastics seminar HERE. This is part II of our Summer Seminar Series.

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Monday 6/19

A) Every 90 seconds, for 9 minutes (6 sets):

– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)

+

For time:

21-15-9 reps of

– Front squat (135/95, 95/65, 75/45)

– T2B

+

Mobility work

– work on what you need (hips, ankles, shoulders, t-spine)

 

Tuesday 6/20

A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)

 

Wednesday 6/21

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each

 

Thursday 6/22

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

 

Friday 6/23

A) Bench Press 1RM test

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

– Rest 2-3 minutes between sets

B) Build to a 1RM weighted pull-up in 5 sets (10 min)

OR (for those who don’t have pull-ups yet

3-4 sets not for time:

– 10-15 bent over DB rows

R30S

– Accumulate 30 sec hanging with chin above bar (active scapulas)

R60S

+

Every 5 minutes, for 15 minutes (3 sets):

– 15 Pull-Ups

– 30 Push-Ups

– 45 Air Squats

 

Extra Credit

A) Muscle up skill work:

You have a MU:

EMOM x 6-10

– 1-3 MUs

You can pop out one MU every now and then or you don’t have it yet:

EMOM x 12 min

min 1: 10 ring kips – work on making body horizontal and bringing hips to rings with good lat activation

min 2: 8 feet elevated hip pulls (use box to make body horizontal)

min 3: 6 low ring sit-up + turn overs (should be at a height where your butt is off the ground at the bottom of the ring dip position)

B) Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

– Work on perfect mechanics at all phases in the lift.

C) Four sets of:

– Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set – be careful)

– Rest 45 seconds

– Strict Weighted Pull-Ups x 6-8 reps

– Rest 45 seconds

With yesterday being the official start of summer we are officially into vacation season. Whether you have a trip planned to the mountains, the beach, or just out of the city limits to spend a few days in a cabin, you’re going to disrupt your gym schedule in some way. After recently getting back from a week long honeymoon myself, I thought it important to talk about what you can do to not sabotage those gains that you have worked so hard for!

First off let me say that if you have been consistently working hard in the gym, a down week or “deload week” might be just what you need. A planned rest week can have several benefits. For one, testosterone will peak as it will lower during times of intense training. Your central nervous system will also have a chance to recover. A break can actually let your system get back to 100% and have you feeling better than before.

So what can you be doing on vacation to help keep your body in check? Well I’ve got a few tips:

1. Stay hydrated. Try to stay on the whole 6 glasses of water a day rule. If you are out in the sun or consuming more than your regular share of alcohol, increase your water intake and have some way of replenishing electrolytes such as coconut water or pedialyte. Also, if you are on a longer flight, make sure to try and consume water the whole time. It will lessen the degree of jet lag you might normally experience.
2. Sleep. Even if you’re staying out later than normal, take advantage of not having to go into work the next day and sleep in. You should try and get between 8-10 hours a night. Naps are perfect for vacations, too!
3. Stay active. If you venture to a place like Colorado, it’s not too hard to find a great hiking trail but that might not be so easy on the beaches of Mexico. Take advantage of your hotel gym or go for a short jog and explore the town. Try to at least sweat a little everyday. Some resorts have classes you can join into like yoga, pilates, or spin. It only takes about 30 minutes in the morning. Need a hotel gym workout? Just ask one of the coaches for assistance.
4. Stay limber. Many vacations involve a long flight and/or drive to get to your destination. Sitting for prolonged periods of time can tighten up those hips and shoulders. Make sure you do your best to reverse any damage by mobilizing or going through the warm-up routines and complexes that we normally do in class. If you can’t make it to the gym one day try and at least stretch and move around.
5. Check out the local box. There are CrossFit gyms everywhere now. Google the one closest to where you’re staying and shoot them an email stating the day and class that you would like to attend. Just make sure to let them know before you come! Some might charge a small drop-in fee or make you buy a shirt. It is always fun to see how other gyms operate. It’s helpful to keep in mind that you are off your regular diet and sleep schedule though and going 100% might not be the best idea.

Now I’m not saying you should be a saint on your vacation. By all means, have fun and don’t worry about your missed gym time. Eat good food and drink good drank. Enjoy yourself.

 

Ryan Savard – MS, CF-L1