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.