Wednesday Workout;

Snatch High Pull 90*3*2
1/2 Mile @2%&5.5mph *3
w
Deadlift 115*5*3
Stretch
Floor Hug
Cert Over Shoulders

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Wednesday Workout;

Chins on Scaffolding 12 9 6 3
CHECK THE TIME STAMP

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Tuesday Workout;

Power Snatch 40*3*3
Jerk f Split 40*2*3
Power Clean 90*2*3
Front Squats 117*3*3
w
HSPU *2*3
LONG Stretch
Foam Roll
Feet over Shoulders
Floor Hug *7min

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Monday Workout;

1/4 Mile @2%& 5.5mph/ 6.2/ 6.5
w
Chins *6*3
w
Dips *6*3
w
DB Shrugs 70Lbs *6*3 slow and easy + head pulled back
Stretch
Floor Hug
Feet Over Head

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Saturday Workout;

Jerk f Split 40*2*2!
Jerk 90*1*3
Snatch 90*1*2 (1 miss also)
Clean 80*1 100*1 110*1
Front Squats 100*3 110*3 120*3
Stretch

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Friday Workout;

Power Snatch 50*3*3
Snatch High Pulls 70*3 90*3 100*3
Power Clean 70*3*3
Frog Stand *3*3
Stretch
Floor Hug
Feet Over Shoulders
Hot Tub *8 min
Shower
Eat

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Wednesday Workout;

Metcon:

Tmr Workout (for time):
1/2 mile
60kg floor to overhead x14
Farmers Walk BW x 100m
Burpee Pull Up x14
Farmers Walk BW x 100m
Toe to Bar x14
1/2 mile

23:51

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Tuesday Workout;

Clean and Jerk 105*1+1*3
Snatch 70*1 80*1 90*0 90*1
Front Squat 125*3 135*3 100*5
Stretch
Eat
Acupuncture

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Monday Workout;

Power Snatch 50*3*5
Jerk f Split 40*2*5
(Think I might want to start this movement w knees straight to force me down more-must check w Artie)
Stretch

Up since 3:15

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Monday Workout;

HSPU *3*3(hard)
Ring Dips *10/ *5+2+1+1+1
Tri Push Up *10(hard)
*short rest and hard to adequately use fingers in balancing.
22min total.

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Sunday;

Foam Roll and Stretch.

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Saturday Front Squat;

F Sq 60*5 90*5 110*3 120*2 120*3*2 120*2*2
(25 total reps?)
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Saturday Workout;

Power Cleans + Jerk or F Sq 90*1+J 90*1+F Sq
Clean and Jerk 110*1+1*3
Clean Pull 130*3
Split Jerk Escape 40*2*3
Stretch
Floor Hug
Trunk Twist
Knees Over Head



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Friday Workout;

Power Snatch 50*3*3
Snatch 85*1*3 'll a bit forward)
Snatch High Pull 95*3*3
OH Squat 50*3*3
w
Chins  *6*3
Stretch
Calves and feet sore f running)

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Thursday Workout;

15 DBL Unders
Rigert Clean and OHP 40*5*2
1/4 Mile @2%&6.0mph *3
(Toe strike and heel kick - easier on knee and back)
w
Slow DB Shrug 55Lbs *6*3
Stretch
Floor Hug *5 min
Supine Leg Rotation *10
Supine Feet Over Shoulders

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Wednesday Rest Day;

Morning 25min nap

Evening
Floor Hug *7min
Supine Leg Twist w Feet Down
Feet Over Head + Twist

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Tuesday Workout;

Power Snatch 50 *3*5
Power Clean 90*2*2
Front Squat 112*3*3
HSPU *2*5
Inclined One ARM PU 45'*5*3
STRETCH
Eat
Eat
Acupuncture

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Monday Workout;

Chins 5/ 3/ 1/ *8*3
4-Way Neck on Incline *12*2
Floor Hug.

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Saturday Workout Addendum;

Grippers 60Lbs *5*3

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Saturday Workout;

Front Squat 60*5*3 80*3 100*3 110*3 120*2*5
Snatch 80*1*3 (+1 in and out)
Clean and Jerk 100*1+1 110*1+1 120*1+1
Stretch
Standing Twists on 3 Planes.3min
Eat.

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Friday Stretch;

Handstand *3*3
Frog stand *3*3
Floor Hug *5min
Back Bridge Over Red *2min
Eat.
Weight 213,4Lbs

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Thursday Workout;

Snatch High Pull 50*3 70*3 80*3
Clean Pull 100*3 120*3
Wall One ARM Push Up *5*3
Dips *5*3
Stretch

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Wednesday Workout;

1/2 Mile 2%@ 5.0/ 5.2/ 5.5mph
w
4-Way Neck Inclined *12*2(each)
Stretch
Eat

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Wednesday Workout;

Floor Hug *5 min
Chins 5/ 3/ 1/ *7*3
w
Trunk Rotation or RT w 10kg Plate a la Joe Yu
BB BOR 40*10*3
Snatch Shrug 40*10*3
Shrug 40*10

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Tuesday Workout;

Clean and Jerk 100*1+1*3
Front Sq 102*3*3

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Monday Workout;

Snatch 70*1*3
Snatch DL 80*3*3
Stretch
Floor Hug *5min

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Monday Workout;

Dynamic Run Warm Up
Handstand *2*3
Box Jump *5*3
w
Ring Dip *5*3
Pulley All Four Scramble 80Lbs *5*3
w
DB BP 55Lbs *5*3
Frog Stand *2*3

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Saturday Workout;

Snatch 50*3*3 60*2*3
Clean and Jerk 80*1+1*3
RDL 110*3*3
Front Squat 125*3*3
Chins *6*3
w
Trunk Twists (multi-plenary standing)
1/4 Mile @2%&5.5mph *3
w
4 Way Neck Work *12(once each way)
Stretch
Grippers 60Lbs *5*3
Floor Hug 8min
Back Bend Over Ball 3min


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Thursday Workout;

Grippers 80Lbs *5*2

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Mobilizing spine and ribs w Steve Pang

Stand w head retracted slightly, twist at waist and move arms across body along various facial lines. Knees bent.
 
1.  Moving arms moves the ribs
2.  Rotation helps right rotated vertebrae.
3.  Big breathes.

Takes time.

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Thursday Workout;

Power Snatch + OH Squat (Ride Down) 40*3*3
Clean and Jerk 60*2+2*3
Chins (from spine) *5*3
Dips *5*3
Stretch
Eat
Acupuncture

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Wide and varied goals w BW preferred...

1.  Adding muscular bodyweight is a function of working into the glycholitic energy system not the modality one uses to get there.  So overload is important and exercising for 20-60 seconds will make muscle cells grow. Push ups, squats, bike on a hill, or sawing wood will elicit a hypertrophic response if the "load is challenging to move for the alotted time." The challenge w bodyweight movements is that it can be difficult to perform enough reps to create hypertrophy. A bodyweight squat is too easy for most people to burn out in 12 reps and doing chin ups for 12 reps is quite challenging for most people, so what does one do? One can add load and/ or go to one legged squats to create the appropriate intensity in the squat. And one can use a heavy elastic band to help one do full pull ups until such time as its no longer necessary. Anyway, both those and all the other bodyweight exercises are infinitely scalable if one is creative.

*Interesting Aside: Gymnastics Coaches consider 3 reps * 3 sets adequate for strength and 5 reps * 3 sets adequate for hypertrophy. They achieve their weekly volume by training more times a week and by rachetting up complexity (scaling up) as soon as the required reps can be achieved.

2.  Good technical movement is the way to keep from injury " in training" but training for size and power require training at an intensity and velocity that at times requires "risk." If a solid technical foundation is laid down, then acceptable levels of risk can be taken.

3.  With power and resilience against injury a goal, modulation of intensity, frequency and duration of training are as important (possibly more) than what movements are grouped together.

Generally one should pull more than push (2 to 1).  Legs can be trained more often than and recover faster than the upper extremities. Power training requires far more time between workouts than any other type of training. Training for more than an 1.5 hours can lessen training effect. Additionally, grouping similar exercises together (pushes, pull, lower, upper etc) will elicit muscle growth (goal 1) but will negatively effect technique (goal 2) and potentially lessen power benefits (goal 3).  The interactions of exercises is, then, very tricky and further complicated by heredity, chronological age, training age and injury,

4.  Your definition of endurance training is quite interesting to me. It requires heart health and cardiovascular capacity and strength! This means we will need some sort of equipment/ objects to carry. I think borrowing from the lexicon of World's Strongest Man would be the way to go (farmers walk, fireman's carry, stone carries, etc.)

*Interesting Aside: there is every bodyweight oriented competitive television program called American Ninja Warrior. In it, the participants race across obstacles by running, jumping and climbing. Training for the show, they will carry heavy objects in various ways as a way to simulate the obstacle course fatigue before practicing for a particular stage.

5.  Power Training is my specialty. It's what dominates my time training and I believe since it elicit useful levels of hypertrophy of both muscle and connectivity tissue,I see it as sort of the nexus of physical fitness. That said, I emphasize article bar movement on a competitive level which eats up a tremendous amount of time and energy as it relates to technique and skill acquisition. If one is concerned w power on multiple planes and in rotation, one will have to resign themselves to a moderately skill heavy list of exercises. That said, I'm still of the opinion that most people need to practice skills (language, music, bar snatches, box jumps or martial arts throws) at least  twice a week to elicit adaptations. For some people one "practice" a week may be enough to cause adaptations and or maintain them.

6.  Cardiovascular benefit is only possible if the frequency of exercise is high enough. The general rule of thumb is to not go more than 5 days without repeating similar cardiovascular training.

It should be noted that long steady state cardiovascular eroded strength and power. But the converse is not the case!

So, for the client who wants it all and further would need/ prefer to train a fair amount w bodyweight exercises, these are some of my thoughts on that...

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Tuesday Workout;

Clean 40*3*2 50*3*3
Front Squat 112*3*3
Lat Pull Down 90Lbs *10*2
Stretch

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Great new client.

This stretches my brain...sounds fun enough. Possibly dream client.

Care to weigh in on any of these topics?


My goals are a lot more ambiguous than I thought they'd be.

My chief goals are to be able to hit, push, and pull hard at multiple angles; go long; get big. Part of the reason I haven't clarified beyond that is because i don't know what it takes to train those things. I imagine a good place to start would be:

1. Get a thorough understanding of the body's capacity for adding muscle using bodyweight exercise alone vs weights. What are the mechanism that stimulate growth differently in one than  the other, how do the different tissues respond, and how do you that.
2. Good body mechanics in all training: this is jey to preventing injuries
3. Clarify how to balance different areas of the body for power, and for injury prevention (ex: training pull ups and push ups on the same day, or doing shoulder exercises without weights and push ups same day)
4. Endurance training: carrying something heavy, trained in multiple positions (arms bent, arms overhead, arms down, etc)
5. Power training: short burst of explosive strength to move very heavy object (pushing, pulling, lifting
Cardiovascular training

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Monday Workout;

Bar Work,
Power Snatch + OH Squat *3*3
Jerk *5*3
Push Press *5*3
Dips *5*3
Cable Pushdowns (up to) 90*10
Ground Hug.

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