Clint’s Competitors Club Extra Work – Nov 5 2018

 Ground Rules:  It is important to keep in mind that class is the most important piece of your training, and that this is only supplemental to what you partake in during class.  It is never okay to interrupt class for this programming, or use equipment that is to be used DURING class so that you can complete this “extra” work. For example, if rowing is called for as additional programming for a given day, but class is using all of the rowers, then you should substitute any other monostructural movement to replace rowing for that day.  Some great substitutes for rowing are running, biking, jumping rope, or doing burpees for a similar time frame that you were originally supposed to row. This work can be done in the front part of the gym. When running is called for, you must run out the garage doors, and never walk through class while class is in session.

    Final thoughts: Be sure to check this blog post on a weekly basis to gather additional programming for 4-5 days of the upcoming training week. If you use a training journal, definitely record your results there, and if you use BTWB then you can log these workouts in addition to your class results by opening the application and clicking the large plus in the top right. I typically work out with the five am class with my lovely wife Michelle, and will be trying my best to complete these pieces as often as I can directly after class. Join me if you can or hit them after your class-wod and have fun! If you have any questions about this definitely reach out to me at clintonholley55@gmail.com!

 

Monday

For time:

50 double unders/ 21 kipping HSPU or push ups

50 double unders/ 15 kipping HSPU or push ups

50 double unders/ 9 kipping HSPU or push ups

50 double unders/ 15 kipping HSPU or push-ups

50 double unders/ 21 kipping HSPU or push-ups

 

Note: If you cannot do this many double unders, do single unders.  If this many HSPU is too much, then do push ups and it will still be very difficult and you will hit the intended stimulus!

 

Tuesday

100 weighted abmat sit-ups for time:

 

Reps 1-25: Done @ heaviest load ( weighted plate held out in front of you or over your chest)

Reps twenty six-50: Slightly lighter than set before

Reps 51-75: Slightly lighter than set before

Reps seventy six-100: No load

 

Directly into 1 mile run for time

 

Wednesday

Minutes 1-2-3: 3 squat cleans from sixty five to seventy five %

Minute 4: Rest

Minutes 5-six-7: 2 squat cleans from seventy five % to eighty five %

Minute 8: Rest

Minutes 9-10-11: 1 squat clean from 85% to 90%

Minute 12: Rest

 

Then complete 3 singles above 90% if 90% was a successful lift . . if it wasn’t then stop!

 

Saturday

4 supersets:

Max effort single arm Dumbbell strict press (50/35) each arm directly into

5 tempo double KB deadlift @ 70/55 ; 5 seconds up 5 seconds down.

 

Local Competitions:

 

Battle of the sexes in Baltimore, MD on 11/17:https://www.eventbrite.com/e/5th-annual-battle-of-the-sexes-tickets-49674667267?aff=ebdssbdestsearch

 

Guardian Games in Ashland, VA on 11/17: https://www.eventbrite.com/e/the-2018-guardian-games-championship-tickets-50925985995?aff=ebdssbdestsearch

 

War of the Master, “For Masters, by Masters” in Elkton, MD on 11/3: https://www.eventbrite.com/e/war-of-the-masters-2018-tickets-47922940806?aff=ebdssbdestsearch

 

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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