2024.09.23 - GYM Training This Week

GYM Programming for week starting September 23rd, 2024

Author

Nolan Cunningham
September 22, 2024

Hi all,

Happy Autumn! We’re starting a new strength cycle this week - focusing on laying a strong “Foundation.” You’ll see core bracing, stabilization, and Range of Motion building as prominent features over the next six weeks. We already talk about them a lot, but you’ll see them featured even more as we kickoff a new season with this new strength program.

Let’s get into it.

Day 1 

Week 1 of 6 of the first half of the “Foundation” strength cycle!

  • 0-10 - Dynamic Mobility and Intros / QOTD

    • Bottom of Squat Rotations

    • Prayer Stretch on Hands

    • PVC Prayer Stretch on Elbows

  • 11-17 - Warm-up - complete 4 rounds of…

  • 18-20 - Debrief / transition / explain workouts

  • 21-33 - Strength

    • In 12 minutes, 6 rounds of…

      • 8 Barbell Front Squats

    • Intended Stimulus - Build up in weight throughout on the Front Squats. Corkscrew the feet into the ground to activate the glutes on the squats. Push that depth as much as you can while keeping the legs activated! Brace the core by inhaling into the diaphragm and holding that brace throughout the bottom of the squat.

    • Log heaviest weight used for an unbroken set of 8 reps on the Front Squats.

  • 34-35 - transition and set-up for MetCon

  • 36-52 - MetCon

    • EMOM16 (Every Minute on the Minute for 16 Minutes)

    • Intended Stimulus - Challenge the variations here. The Toes-to-Bar Variation should be difficult for you to get 6 in a row and you should pick a variation that requires a break (some folks might have to do strict T2B!) - if you went unbroken, it was too easy for you. Strict Burpees give you the opportunity to get some push-ups in today. Choose weights on the Overhead Static Hold (and variations on the T2B and Burpees) that will keep you in the game and not “behind the clock” - meaning that you should finish each of those three movements within 40 seconds of the minute, allowing you to have 20ish seconds rest before the next minute starts. The exception there is that the last two tracks of the jump rope should be working close to a full minute!

    • Log a checkmark if you completed all 16 minutes. Denote variations and Overhead Static Hold weights in the notes.

  • 53-54 - clean up

  • 55-60 - Recovery

    • Foam Roll Lats - 1.5 min. per side

    • Pec Smash on Orb - 1 min. per side

Day 2

  • 0-10 - Dynamic Mobility and Intros / QOTD

  • 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 17-19 - Debrief / transition / explain workouts

  • 20-38 - Strength:

    • In 18 minutes, complete 6 rounds of

      • 6 Barbell Push Press

    • Off time - :30 Double KB Front Rack Hold

    • Intended Stimulus - Build in weight throughout, working to a point where the last few reps of each set are a MAJOR challenge. Make sure you are fully locking out in the overhead position, biceps next to ears, weight over the crown of your head, legs and core squeezed, showing control. On the DB KB Front Rack Hold, don’t let the weight “pull your shoulders forward” toward the ground. Instead, make sure to stand tall with a straight back.

    • Log the weights used for a complete, unbroken 6 reps. Denote KB weights used in the notes.

  • 39-41 - transition and set-up for MetCon

  • 42-52 - Capacity

    • In remaining time, for quality (shoot for 4 rounds)

    • Intended Stimulus - On the Double KB Suitcase Deadlifts, prioritize lats engaged (shoulders back) and torso upright at the top. If you are able to meet this criteria, then ascend in weights to where it is quite a challenge to hold on the to KBs for the whole 10 reps. GRIP should be lit up today! 4 rounds in ten minutes comes out to :75 per movement.

    • Log total rounds and reps completed, note weights used and movement variations in the notes.

  • 53-54 - clean up

  • 55-60 - Recovery

    • Foam Roll Glutes - 2 min. per side

    • T-spine smash with lax ball - 2 min per side

Day 3

Rest Day

  • Try and fit in two to three walks of 1.0-1.5 miles apiece.

  • Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

  • Mobility and/or restorative yoga are other great options on rest days.

  • Some is better than none.

  • Getting outside in any capacity is encouraged!

Day 4

  • 0-8 - Dynamic Mobility and Intros / QOTD

  • 9-14 - Warm-up - complete 3 rounds of…

  • 15-17 - Debrief / transition / explain workouts

  • 18-33 - Strength

    • In 15 Minutes, complete 5 rounds of:

      • 4 Barbell Backrack Bulgarian Split Squats (4 per leg)

    • Off-time - 4 Ring Rows (2-second ascent, 2-second hold at the top)

    • Intended Stimulus - On the Bulgarian Split Squats, make sure your front foot is FULLY contacting the ground and that you are actively pressing against that foot (toe AND heel) as you drive up out of the bottom of the split squat. Front knee stays out over the front foot’s pinky toe and does not cave inward. It is highly encouraged that you use a spotter or squat rack safety bars, otherwise feel free to swap out the barbell for Double DB Suitcase Bulgarian Split Squats instead.

    • Log heaviest weight used on the Bulgarian Squats for an unbroken set of 4 on each leg. Note any imbalances between one leg and the other in the notes.

  • 34-35 - transition and set-up for Stability

  • 36-48 - MetCon

    • For time, capped at 10 minutes:

    • Intended Stimulus - Go! This one is made to hurt. Just keep chipping. On every hike of the DBs between your legs, hips stay below your shoulders. Tight belly and squeeze glutes at top of each rep. Full lock-out at elbow. One rep every 20 seconds will bring you in under 10 minutes. Last programmed July 1st, 2024.

  • 49-50 - clean up

  • 51-60 - Recovery

    • Pigeon Stretch (unassisted or assisted) - 2.5 min. per side

    • Prayer Stretch on Hands - 2 min.

    • Trap Smash with lax ball - 1.5 min. per side

Day 5

  • 0-8 - Dynamic Mobility and Intros / QOTD

  • 9-14 - Warm-up - 5 minutes, continue to cycle through…

  • 15-16 - Debrief / transition / explain workouts

  • 17-40 - Capacity

    • In 23 minutes, complete 5 rounds of…

    • Intended Stimulus - As you hold on to the DB in the goblet position, pick a weight where you can still fight to keep the torso proud (not allowing your shoulders and torso to cave forward). The Offset Push-ups can be done from a slam ball or other small, spherical implement to make the movement extra challenging. On the Wall Sit, choose a challenging variation and embrace the leg wobbles! Adding weight in the Wall Sit will further enhance the core stabilization aspect we are shooting for this strength cycle. 4.5 minutes per round.

    • Log whether you completed the full 4 rounds or not, marking a “checkmark” if completed. Denote weights used and variations chosen in the notes.

  • 41-42 - transition and set-up for MetCon

  • 43-52 - MetCon

    • 5RFT (Five Rounds For Time) - 9 minute cap

    • Intended Stimulus - Quality first, always! On the Push Press, make sure you are fully locking out in the overhead position, biceps next to ears, weight over the crown of your head, legs and core squeezed, showing control. Push Press should be at a medium weight - meaning where you need to break up the 9 reps into two sets. If you go unbroken for all 5 rounds on the Push Press, you went too light!

    • Log time it took to complete the five rounds, adding weights used and variations in the notes.

  • 53-54 - clean up

  • 55-60 - Recovery

Day 6

  • 0-8 - Dynamic Mobility and Intros / QOTD

  • 9-15 - Warm-up - complete 4 rounds of…

  • 16-17 - Debrief / transition / explain workout

  • 18-22 - load up bars and get practice sets in

  • 23-53 - Long Workout Day!

    • “Holleyman” - 30 Rounds for time, capped at 30 min.

      • 5 Wallball Shots (10# to 9’ / 14# to 9’ / 20# to 10’)

      • 3 Handstand Pushups (:20 inverted hold / 3 Handstand Negatives / 3 HSPU)

      • 1 Power Clean (<95 / 155 / 225)

    • Intended Stimulus - Just hold on. Keep the transitions short and pick a variation that you can hold for 30 minutes. If you come out of the gate doing Power Cleans close to your 1RM, you’re going to regret it later! Same with the Wall Balls and HSPU variations - pick something sustainable for this marathon. On the Power Cleans, catch the bar in a strong front rack position by sending your elbows forward on the catch (creating a platform with your shoulder muscles to get the bar off of your collarbone). On the catch it is also helpful to fill your diaphragm with air in brace the midline.

    • Log the time it took to complete all 30 rounds, adding weights and variations in the notes.

  • 54-55 - clean up

  • 56-60 - Recovery

    • Massage Gun Traps - 1 min. per side

    • Massage Gun Quads - 1 min. per side

Day 7

Rest Day

  • Try and fit in two to three walks of 1.0-1.5 miles apiece.

  • Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

  • Mobility and/or restorative yoga are other great options on rest days.

  • Some is better than none.

  • Getting outside in any capacity is encouraged!

Legal stuff:

Participation in General Physical Preparedness exercises and related activities conducted - either in the spirit or letter of the programming in these posts - involves certain risks and potential dangers. We, our employees, representatives, affiliates, and agents are not to be held responsible for any claims, demands, liabilities, rights, damages, expenses, and causes of action of any nature arising out of or in connection with participation in the programming of these posts

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