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 

WORKOUT

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups 

50 Up-Downs

30 Hand Release Push-ups 

40 DBL KB FR Lunges

50 Box Jump + Step-Down 

400m Run

*Weight Vest Optional

 

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching – Full Body

 

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Tuesday 

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

THE STRONGSIDE SLOSHER – Intramural Competition 

*Date = March 14th 

Event 3 

For Time: 12min Cap 

80/70cal Row 

60 Burpees Over Bar

 

Notes: 

*One athlete rows. One athlete holds a barbell in deadlift position @ 225/155. You must be holding and “locked out” for the other athlete to row. Athletes may swap at any time but at every swap/transition, the athlete who was holding the bar must perform 3 deadlifts before the transition is allowed. 

*Rowers will be at one end, barbells in the middle and a line at the other end of the room. When you advance to the burpees to the burpees one athlete will remain behind the line while the other athlete does burpees. You may swap at any time but the athlete who was performing burpees must perform 3 Deadlift before the transition 

*80cal for 2 men, 70cal for 2 women

Scale

*Row = No change 

*Deadlift = 155/105

*Burpees = No change

 

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Wednesday 

STRENGTH

5 SETS* – OT2min x5

1 Push Press +

2 Push Jerk +

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

 

WORKOUT 

AMRAP x 10 MINUTES 

6 Push Jerk (155/105)|(115/75) 

15/12 Cal Row

 

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Thursday 

WORKOUT 

EMOM x 18 MINUTES 

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)* 

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is… 

1 SA Russian Swing (L) 

1 SA KB Hang Clean (L) 

1 SA Russian Swing (R) 

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is… 

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

 

FINISHER

3 SETS

1:00 Max Cals on Bike 

1:00 KB Plank Taps 

1:00 Alt. V-Ups

 

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Friday 

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

BENCHMARK WORKOUT

 

“ISABEL” 

FOR TIME

30 Power Snatch (135/95)|(95/65)

*Last seen in 2018

 

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Saturday 

THE STRONGSIDE SLOSHER – Intramural Competition 

*Date = March 14th

Event 2

12min AMRAP

5 Power Clean @ 155/105

10 Box Jump Over @ 24/20 

15 Pull-Ups
10 Power Clean
15 Box Jump Over
20 Pull-Ups
15 Power Clean
20 Box Jump Over
25 Pull-Ups
20 Power Clean
25 Box Jump Over
30 Pull-Ups
25 Power Clean
30 Box Jump Over
35 Pull-Ups
Etc….Keep following the rep scheme

 

Notes: 

*Split Work any way. Only 1 athlete works at a time

Scale: 

*Power Clean = 115/75

*Box Jump = Box Step Over but both feet must touch up top 

*Pull-ups = Hand Release push-ups (only hand and toes can be on the ground at the top of the rep)

 

PARTNER FINISHER

IN TEAM OF 2… 

3 SETS FOR MAX REPS* 

:45 Russian Twist 

:15 Transition / Rest 

:45 Plank Hold 

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once

:45 expires then transition and switch roles.

 

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Sunday 

SKILL

ON A 8:00 RUNNING CLOCK… 

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds

 

WORKOUT

5 SETS FOR MAX REPS 

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20) 

1:00 Hang Power Clean 

1:00 Sit-Ups

-1:00 Rest b/t Sets-