Union Fitness - Weekly Programming
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For Max Distance:Front Squat:Hang Power Snatch (from hip):30 Rounds For Time:Hang Power Clean (from hip):Back Squat:2 x 800 M Run
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Triple Broad Jump4 x 75-5-5-5 Wall Balls (20/14), 3 HSPU, 1 Deadlift (365/238)5-5-5-3 x 8*Rest as needed b/w efforts
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Record: distanceRecord: weightRecord: heaviestRecord: time and weightRecord: heaviestRecord: weightRecord: fastest
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In 1 minute: Max Burpees21-15-9 Reps For Time:"Nancy"21-15-9 Reps For Time:3 Rounds For Max Meters and Reps:Every 5 Minutes, 4 sets:
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...rest as needed...KB Swings (72/53), TTB...400 M Sprint5 Rounds For Time:Hang Power Clean (95/63), Burpee Box Jump-Overs (24/20)0:90 Max Distance Row, Max Bench Press @ 75% BW100 M Run, (+) 8 Pull-Ups, 100 M Run, (+) 4 S2OH (135/93)
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In 1 minute: Max CaloriesRecord: time and weight400 M Run, 15 OHS (95/63)Record: time...rest as needed b/w rounds...Record: weight
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Record: both totalsRecord: timeRecord: distance/reps per round
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AMRAP 10 Minutes:
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10 Deadlifts (135/93), 15 Hand-Release Push-Ups
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Record: rounds + reps
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Agility: The broad jump tests your ability to jump as high as possible and as far as possible in a single effort; your ability to move and change direction quickly. We're going to add in a second and third effort for today's measurement. You have two options: 1) jump, land, reset, repeat x 2, or 2) successvie jumps where they are strung together. The second will test your agility on a greater level. So consider both your agility measurement, and the measurement of how great a distance you can achieve over the course of 3 jumps. You'll have 3 efforts to do so. Test 2 will be a max burpee sprint in a 1 minute window. 3 standards: chest to deck, jump (physically elevate from the floor), clap ABOVE your head. How fast can you fall and catch yourself, and explode off the ground back to a standing position to jump. Test 3 is a 1 minute sprint on the rower for max calories. We did a lot of rowing last cycle, today we test both our power put into each pull, but also the efficiency of each pull. Can anyone hit 60 calories? Metcon: Today's workout was influenced by a workout and corresponding journal article written by Greg Glassman. It is from the archives of Greg Amundson’s training journal, programmed for the original “Team Six” athletes by Coach Glassman, circa April 2003. Maintain strict adherence to range of motion on the Push-up, ensuring you body moves as a single unit. The workout is written as 10 rounds for time, and the “gold standard” on this workout was 10:00 or less. May seem crazy, but apparently it was something that was attainable. We're changing it to an AMRAP within this window. Your goal is not 10 rounds, but to find a weight that allows for 15 unbroken DL every round, and the discipline to complete the push-up as dictated. Strength: We'll be doing a lot more squatting this cycle, but unlike the squat cycle from months ago we'll be mixing in front squats and OH squats. Today is high volume, and the way to relate this would actually be to the beginning of the squat cycle(s) if you were around. Start lighter than you think. All 4 sets will be at the SAME weight. Don't worry, you'll get a chance to increase weight later in the cycle. Primary focus for the sets today is speed and position. This should be a weight that allows you to hit full depth in an upright position; ability to maintain a static rack position; and move through the 7 reps without "resting" at the top or bottom. Speed. Position. Metcon: In the midst of the anniversary workout this gem was birthed. Heavy swings, and gross volume gymnastics. Oh, and then we can't forget about the run. No matter the couplet, this rep scheme is mentally challenging in trying to figure out how to break up the reps. One easy approach is initially telling yourself the 9 is going to be unbroken. In the round of 21, shoot for at least 15 reps; in the round of 15, shoot for at least 9 reps. In the round of 9,...you know the answer from above. The workout ends with a run to simply see how gritty you are and how hard your willing to push it to finish the workout. Yes, the KB swings are all the way overhead.OLY: High volume and positional work will carry over to the OLY lifts in the beginning. Today's starting position will be exclusviely AT the HIP. No thigh, no quads, no knee caps, just hip bones baby. How do we know the bar is in the hip you ask? Simple! Throw a snatch grip and hook grip on the bar when it's down on the floor, pick it up (safely), and stand all the way up with your knees extended. Keep that grip. Pinch your shoulder blades and make your chest big, turn your knuckles down towards the floor, and then make yourself 2" shorter by dipping straight down with a little knee bend, little knee out. Boom, you're there! "Coach, this doesn't feel like a very strong position?" Correct, we wanna go fast! You're looking to emphasize speed under the bar. From this position we're trying to develp the final part of the pull; the turnover of the bar; and the catch. The portion of the snatch that is typically deemed slow. So, once in position focus on jumping with the legs, shrugging the shoulders. Then pulling yourself under the bar and catching it. Metcon: Nancy is another disciplinary workout in regards to the OHS. We want to ensure that the weight on the bar allows us to hit full depth with respect to the standards of the OHS; and with any squat we want to make sure full extension is reached at the top - knees and hips fully extended. Otherwise we're missing out on the importance of quality of movement and simply completing a task to say we did it "really fast". Secondly, we want to establish a weight that allows for 10 sets or less (total) over the course of the 5 rounds. This means that you may have a couple that are unbroken, and couple that require more than 1 set. At the end of the workout, all 5 sets of 15 OHS in 10 sets or less. As far as the pace/time on the run consider the goal of this workout is sub-20 minutes. So if any of the runs are pushing 3 minutes on average, that leaves you with 5 minutes overall to complete the 75 OHS in between the runs, which isn't going to be enough. So, consider what was said regarding standards, and the goal being sub-20.Metcon: Today's workout is influenced by the Hero workout Holleyman, with the only difference being the substitution of a power clean (in Holleyman) with the heavy deadlift. Today's workout has a single measurement for each movement. Consider that you are doing the volume of another benchmark workout (Karen) with 150 wall balls. HOWEVER, 5 reps over the course of 30 rounds is much more attainable than 150 straight regardless of the fact that there are two other movements mixed in. Every set of 5 needs to be unbroken and of high movement quality. Anytime you have less that 10 reps in a workout it is a chance to make every rep perfect knowing you get to move on quickly. For the HSPU reference last Tuesday's EMOM. The fastest way to get them done is kipping HSPU, but if you'd like to challenge yourself a bit and do strict or a slight deficit definitely give it a go. It is for time, but it's also a good volume for practice. With the deadlift let's state the obvious stimulus: heavy, but safe lifts off the floor. Remember, you'll be approaching the bar from an inverted position so make sure you're ready to pick it up well every time. Grab the bar, add tension to your midline and drive your feet through the floor.OLY: NOTES FROM WEDNESDAY: High volume and positional work will carry over to the OLY lifts in the beginning. Today's starting position will be exclusviely AT the HIP. No thigh, no quads, no knee caps, just hip bones baby. How do we know the bar is in the hip you ask? Simple! Throw a clean grip and hook grip on the bar when it's down on the floor, pick it up (safely), and stand all the way up with your knees extended. Keep that grip. Pinch your shoulder blades and make your chest big, turn your knuckles down towards the floor, and then make yourself 2" shorter by dipping straight down with a little knee bend, little knee out. Boom, you're there! "Coach, this doesn't feel like a very strong position?" Correct, we wanna go fast! You're looking to emphasize speed under the bar. From this position we're trying to develp the final part of the pull; the turnover of the bar; and the catch in the front rack position. The portion of the snatch that is typically deemed slow. So, once in position focus on jumping with the legs, shrugging the shoulders. Then pulling yourself under the bar and catching it in a strong front rack position. Metcon: The barbell is prescribed as a light load, but with the grip fatigue you'll experience from the combination of doing all the burpees (forearms) it may feel slightly heavier. Ideally we want to see the barbell cycled at a high rate, but breaking up the sets of 21 and 15 is understandable. Now, with the BBJO being a longer cycle-time per rep, you'll have a good break between the sets on your barbell. Time under load: yes going faster requires greater output and tires you out, but setting the bar down doesn't stop the clock or gain you any reps.Strength: You can reference Tuesday's notes concerning the front squat. Today we're looking at a similar approach on the back squats, emphasizing speed and position on each rep. This should be a weight that allows you to hit full depth in an upright position; ability to maintain a static back rack position; and move through the 8 reps without "resting" at the top or bottom. Keep all three sets at the exact same weight. Metcon: This is the second measure of the week on the rower, but with today we get to see the monitor accumulate meters with every pull. Both movements will be a priority in terms of output. 90 seconds is going to be quite a bit of time on the rower if you're pulling at 100%+. Keep the row at or above 90% max capacity knowing you have a max effort on the bench press to follow. Now, there is no prescribed rest between the bench, but it is also not a rest as needed, instead the idea is to row hard and then make your way to the bench in a reasonable amount of time for your max effort. The prescribed load is 75% of BW, but more importantly we're looking to hit 10+ reps on each set of bench. Make sure you have a spotter during your bench because we want this to be a set that goes to failure where you are unable to complete an attempted rep.Endurance: Run the two efforts as negatives where the first once is about 90%, and effort #2 is at 100%+ effort. Run them both as hard as you can with respect to doing them as negatives. Metcon: Today is a little threshhold workout. Set time domains with increasing work. Each window will have a static run distance coupled with increasing reps on both the gymanstic and barbell portions. Each set needs to be at full capacity. By the end of the workout you'll have reeached the max capacity test having already done a significant amount of volume. The measure is can you sprint; complete 32 pull-ups as fast as possible; sprint again; and then cycle 16 S2OH as fast as possible in under 5 minutes. Again, don't think about this as a "good amount of time to try and do it Rx today". Instead, go about it in terms of how quickly you can accomplish the given work requirement in each respective set.
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