W/E 6-2

Monday Strength: Complete Front Squats In Rep Scheme 1,2,3,4,5,4,3,2,1 With 85% Of 1RM WOD: "Angie" 100 Air Squats, 100 Pushups, 100 Pullups, 100 Situps(The Reps Can Be Broken Up Anyway) Tuesday Strength: Strict Press 5x1, Push Press 5x1, Jerk 5x1 Increase Every Rep Thru All 15 Wednesday Strength: Sumo DL 5x5 WOD: Find 3RM Box Jump then on 5min rest do 10x30yrd sprint(30 sec rest between sprints) Thursday Rest Day Friday For Time--1 mile run, 21 Power Clean, 1 mile run, 21 Power Clean, 1 mile run Saturday Skill: 100 DU For time x 2 WOD: 3RFT- 500m Row and 100ft ODD Object Carry

Week Ending 5/26

W/E-5/26 Monday Strength: Est 1RM in following complex “1 Snatch Push Press + 2 Overhead Squat”…Then 3x1 Snatch WOD: “Fran” 21-15-9 Thrusters (M 95/W 65) and Pullups Tuesday Strength: Power Clean(Use Axel If Have One) 5x1(Increasing Every Rep) WOD: 400m Sprint, 25 Squats, 400m sprint, 25 pushups, 400m sprint, 25 pullups, 400m sprint, 25 situps Wednesday Strength: Power Jerk 3x1, Split Jerk 3x1 WOD: AMRAP 15—8 (M 135/ W 95) Deadlift and 10 Box Jump (All 24”) Thursday Rest Friday Cash In: 50 Squat Jumps WOD: 1 mile Run, 3 min rest, ¾ mile run, 2 min rest, ½ mile run, 1 min rest, ¼ mile run, 30 sec rest, 1 mile run Saturday Max Out Sat

4.20

Sorry for the late post did not get home from my amazing Jon North Attitude Nation Cert till late. I will post the rest of this weeks workout later.

Today 4.20.13

Strength: Work Up To 1RM Of The Following Complex
    1Snatch Push Press+ 2OHS
             
Strength 2: 20 min to est 1RM Snatch

WOD: "Fran" 21-15-9 OF Thrusters (M95/W65) and Pullups

W/E 5-19

Monday-5-13 Strength- Front Squat Tabata @ 75% of 1RM WOD-“Jackie”- 3rds of 800m Run, 50 Back Ex, 50 Sit Ups Tuesday-5-14 Strength- Sumo DL To 1RM WOD- 5Rds…..100’ Farmers One-Arm Carry At 50% Of Body Weight / 10 DB Snatch Each Arm At Same Weight Wednesday-5-15 Stregnth-Push Press….Start With Just The Bar And Every Minute On The Minute Add 20lbs And Do 2 Reps Until You Can Not Do Any More Weight 1 minute Rest And Repeat 3 Times WOD- 100ft Tire Flipx2 Thurs- Rest Day Friday- 5k Run Saturday- Max Sat

W/E 5-12

So after hearing everyone's voice. I will be programming for natural strength. The first phase of the program will involve improving your realtive strength. Realtive strength is how well you move your own bodyweight.

Monday- Upper

1) 5x 1 Vert Jump + 2 Broad Jumps

2) Circuit

 a. Bench 4x12

 b. Bent Over DB Raise 4x15

3) Circuit

a. DB Floor Press 5x6-8

b. Chinups 5xmax

4) Circuit

a. Plate Side Raise 3x8-12

b. Chest Support DB Row 3x8-12 5) Circuit a. Tri Pushdown 4x25 b. Face Pulls 4x25

Tuesday- BW

1)            Circuit

a.            Box Jumps 10x2

b.            Sprint 10x.1 mile

2)            5 Rounds- No Breaks

a.            Kipping Pullups x6

b.            Hand Release Pushups x12

c.             Squats x18

3)            Circuit

a.            Band Pull Aparts 4x25

b.            Leg Raises 4x10

4)            400m Run(.25 mile)

Wed- Rest Day

Thursday- Lower Body

1)            Circuit

a.            Squat 3x5

b.            Box Jump 3x3

2)            Circuit

a.            Db Walking Lunges 3x10ea.

b.            KB Swings 3x10

3)            Max Incline .1mile Fast Walk  x4

4)            Weighted Back Extension

Friday- BW

1)            400m Run

2)            200m Run

3)            Pushups x50 AFAP

4)            Inverted Row x50 AFAP

5)            Walk Lunges x100 AFAP

6)            Run 200mx2, 2 min Rest

PR Saturday:

 Today I want you to choose two exercises and work to maxes in them. My personal favorite still is the Olympic lifting set, snatch and clean and jerk.

W.E. 4/5

Week 4-Up the weights from last week as you’re able to.
Monday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch Shrugs With Bar 15-20 reps
	Clean & Jerk – 5 x 1 @ 90% of Week 1 Single Clean Pull – 3 x 2 Back Squat – 5 x 2
Tuesday	Warmup: 500m Easy Row Burgner Warmup
	Skill: None
	Power Snatch – 5 x 2 Power Clean – 5 x 2
Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 1 @ 90% of Week 1 Single Snatch Pull – 3 x 2 Front Squat – 3 x 2
Thursday	Warmup: 500m Easy Row Burgner Warmup
	Skill: Mid Hang Launch With Bar 5-10 Reps
	Bench Press- heavy Single Run 5k
Friday	Rest
Saturday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: None
	Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single
Sunday	Rest

4.26.13

4.26.13 Workout

Rest Day

4.25.13 Workout

4.25.13 Workout

Warmup:
500m Easy Row
Burgener Warmup

Skill:
Mid Hang Launch Muscle Snatch With Bar 5-10 Reps

WOD:
Power Snatch- 5x3 OTM
Power Clean- 5x3 OTM
OHS- 5x1

4.24.13 Workout

Hello,

4.23.13 Workout

Warmup:

10xJunkyard Dog
Burgener Warmup

Skill:

Mid Launch Snatch To Elbows High And Outside With Bar 10-15Reps

WOD:

Snatch-5x1
Snatch Pull- 3x3
Front Squat- 5x2


Also Go Over And Check Out Garage Gym Talk And Check Out The New Article Answering This Question:

Josh,

Help Me!!


It has come time in my garage gym that I buy bumpers, and I went
online and see two major types. Which type should I buy, standard or
hi-temp?


-Alex

http://garagegymtalk.blogspot.com/2013/04/which-bumper-plate-do-you-choose.html

4.23.13 Workout

Make Sure To Head Over To Garage Gym Talk And Read The New Article!!!

4-23-13
-As I mentioned yesterday today would be a short workout, but it is important. It is important because I need you to focus on position three.


Warmup:

500m Easy Row
Burgener Warm Up

Skill:

None

WOD:
Mid Hang Snatch- 5x2
Mid Hang Clean- 5x2

4.22.13 Workout

Hello,

First Of All Remember I Posted The Full Article Yesterday From Last Weeks Warm-Up Room Etiquette Series On Garage Talk.

Welcome All To Week 3 of 4 of the Beginner Program:
   This week is about two things upping the weight and volume of trainning. We will be adding in a day this week, Tuesday, but it will be very short for this week.

Warm Up:
10xJunkyard Dog
Burgener Warm-Up

Skill:
Mid Launch Snatch Shrugs with Bar 15-20

WOD:
Clean and Jerk-5x1 @ 85% of Week 1 Monday Single
Clean Pull- 3x3
Back Squat 5x3


Also Make Sure To Head Over To The Garage Gym Junkie Facebook Page For Some Cool Updates, Email Me Your Questions At GarageGymJunkie@gmail.com, and Go Check Out The YouTube Channel For Some Footage

4.21.13 Workout

4.21.13 Workout

Rest and Recovery Day





Part 7 Has Been Posted:

This part is aimed more at the coaches in the world, because athletes our warm-up is normally set by your coaches. This being said I am talking about getting in and getting out of the weight room. I mean you do not want to spend anymore time in the warm up room then you need to.

http://www.youtube.com/watch?v=t6Y9cgJWoPc&feature=youtu.be

4.19.13 Workout

Max Out Saturday Is Back!!!

Warm Up:
10x Junkyard Dog
Burgener Warm Up

Skill:
None

WOD:
Est 1RM Snatch
15 min Rest
Est 1RM Clean and Jerk
15 min Rest
Est 1RM FS



Swing Over And Check Out Warmup Room Etiquette Part 6!!

In this discussion about warm up room etiquette the topic of not camping out in the staging area is addressed. This topic does relate to part in many of the same ways except I am trying to show you that n the staging area should be only four people. The one deck lifter, the lifter in the hole, and their coaches.

http://www.youtube.com/watch?v=6X7ObMKmD1Y&feature=youtu.be

4.19.13 Workout

Sorry for the late post.

Rest Day

4.17.13 Workout

4.17.13 Workout:

Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Hang Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 3 @ 80% of Last Weeks Single Snatch Pull – 4 x 3 Front Squat – 5 x 3

Part 3 of the Warm Up Etiquette Series Has Been Posted. Check It Out:

http://www.youtube.com/watch?v=gdpbGvCFqTI&feature=youtu.be

In this part we focus on not hogging the smaller plates.

This one is aimed almost purely at bigger lifters. The fact is that most times it is easier just to keep adding small plates and not change them out for lets say 25s, but in the warm up room you got to. It is rude to hold off all the smaller plates, because like I said it my other videos there is only so many plates. So instead of throwing on ten after ten after then, take some tens off and put 25s and 45s on.

4-13-13 Workout

4-16-13 Workout Is Here:

Rest Day-

Check It Out @
www.garagegymjunkie.blogspot.com

Part 2 Has Been Posted:

In the second segment of the seven part series I discuss the topic of
sharing the loading. This warm up etiquette technique is very
important as many lifters share platforms and bars in the warm up are,
you must remember there are hundreds of lifts and only a few
platforms, bars, and plates. The concept of sharing the loading that
just about everyone is familiar with as we have all done it before,
especially if you have ever had a lifting partner before. The was to
perform this is that whoever is sharing the bar helps put on and take
off plates, this includes both the person coming to the bar and the
person who just left the bar. It is just rude to make someone else put
on and off your weight and not help them with yours. The simplest way
to do this is to assign one side of the bar to each person if there
are two people or create a cycle if there are more than two of you.
Stay tuned for tomorrow as we will be addressing Part 3.

Check It Out @

http://www.youtube.com/watch?v=he2MkUd6zIU

4.115.13 Workout

Monday, 4.15.13
Week 2 of 4-In Week 2 you will use similar weights to Week 1 but with an increase in Volume.

Warm-up:

10xJunkyard Dog
Burgener Warmup

Skill:

Launch Position Snatch Shrugs With Bar -20 Reps

WOD:

Clean and Jerk-5x 3+ @ 80% of Last Mondays Heavy Single
Clean Pull- 4x3
Back Squat- 5x5

Also this week I have started the seven part series to Warm-Up Room Etiquette:

Part 1:
Focal Point

The Focal Point is the area is a lifters sight of view. Also known as the no no area. When a lifter goes to lift, unless you are a coach of the lifter, you DO NOT walk in front of the lifter. This is because any distraction could cause a missed lift or an injury. This is the basic step. Remember do not walk in front of a lifter.

4.14 Workout

Sunday Workout:

Rest Day

Just to give everyone a heads up next week I will run a warm up room behavior series off an article I read from the USAW.

4.12 Workout

Warmup:
Junkyard Dog x10
Burgener Warmup

Skill:
None

WOD:
Establish a Snatch_Heavy Single

15 min rest

Establish a Clean and Jerk_Heavy Single

15 min rest

Establish a Front Squat_Heavy Single

REMEMBER IF YOU HIT A NEW PR STOP DO NOT PUSH IT

Workout 4.12

Friday-4.12

Rest Day