February Training Notes
Let’s talk February, Strongside fam! We are continuing on with our Skills & Conditioning focus that kicked off 2020. In January we leaned into a lot of foundational gymnastics and really dove deep into drills and skills that would have carry-over benefit. We intentionally prioritized movements like the kipping pull-up, toes to bars, and the kipping handstand push-ups. These are often at the top of athletes lists to accomplish, practice, or master. We will want to remember those skills and lessons as we transition into February…after all it’s nearly impossible to master things like the muscle-up or big unbroken sets of HSPU without first understanding the foundational building blocks. January also brought a few classic benchmarks to the front — 1RM C&J, 1RM Snatch, Strongside Baseline I & II, Fran, and Diane. We will see the 1RMs in the May/June time frame; however for all of our other January tests…these will repeat twice more throughout the year. January was all about rebooting for 2020, reintroducing skills, and renewing our commitment to training.
February’s focus will evolve our Skill & Conditioning focus from January. In February we will take the simple kipping movements move on toward focusing more on our Muscle-Up skills and advanced HSPU. We will work on transition skills first for the Muscle-Up and evolve toward connecting multiple reps. For the HSPU, we will solidify the kip for smaller sets then move into bigger sets and more advanced set-ups for the fittest. The skills won’t just be gymnasty…we will get more skill focused on the barbell. We will lean more into barbell cycling and light to moderate OLY LIFTING. This will be a nice little teaser before we get into the focus for March & April — both barbell and odd object cycling. February will also have a few benchmarks: Death Row (3rd time we have done this), Isabel, and the 3RM C&J / 3RM Snatch. Before the end of the month we will also introduce a new STRONGSIDE Classic workout (the record board is coming back with super cool new test!) and hit a special Valentine’s Day workout (Feb 14). Expect this new classic to combine our barbell and gymnastic skill focuses. We are looking forward to a great month of programming and fitness!
**SEE THE NEW STRONGSIDE 45 PROGRAM THAT
LAUNCHED LAST WEEK! CLICK HERE**
Monday
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
WORKOUT
“CHRISTINE”
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20″)
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
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Tuesday
STRENGTH
5 SETS*
2 Push Press + 1 Push Jerk + 1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
WORKOUT
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders Intermediate – 40 Double Unders Advanced – 40 Unbroken Double Unders
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Wednesday
WORKOUT
AMRAP x 7 MINUTES
1-2-3-4…and so on Bar Muscle-Ups
2-4-6-8..and so on Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
FINISHER
3 SETS
30 MB Russian Twists
20 Weighted Glute Bridge-Ups (MB)
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Thursday
WORKOUT AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice*
*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches Sit-Thrus
COOL DOWN
FOR RECOVERY
5:00 Flow Stretching
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Friday
>> VALENTINES DAY – – – We WILL ONLY have afternoon classes 4:30pm and 5:30pm
>> Enjoy your night!
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps
VALENTINES WORKOUT*
“LOVE LOSS”
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest Remainder of the Time-
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Saturday
WORKOUT AMRAP x 18 MINUTES
15 KB Sumo DL High Pull (70/53)|(53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)|(14/10)
FINISHER
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups
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Sunday
EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of “Bear Complex”
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
100 Reps of “Bear Complex” (135/95)|(95/65)*
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.