Competitors programming 1/21-1/27

Monday – Gymnastics Conditioning

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50’s/35’s), 1 Bar Muscle-Up
2 Devils Press (50’s/35’s), 2 Bar Muscle-Up
3 Devils Press (50’s/35’s), 3 Bar Muscle-Up

Context: work at a pace that will enable you to perform your bar muscle ups gracefully, with a tight arch to hollow swing. Devils presses consist of a burpee with dumbbells directly into a double dumbbell snatch. Breathe throughout these so that you are ready to move directly into the bar muscle ups. Check the link below with more tips and videos regarding the devils press.

Devils Press Tips and More  

Tuesday: Monostructural day

5 Rounds:
50 Double Unders
50% of Max Kipping Handstand Push-ups

Rest 1 Minute Between Rounds.

context: Take your best ever set of unbroken kipping hspu and perform half of those after each set of double unders. This piece will get us better at performing double unders while our shoulders are under fatigue.

Wednesday: weightlifting

Snatch Primer (A)
On the Minute x 5 Sets
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets) – pause at each one of these positions for one count 

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

context: the goal here is to prep our bodies to build up to heavy power snatch over the last five minutes of this fifteen minute piece. Snatch pulls do not include the pull with the arms, while the snatch high pull does.

Friday: met-con day

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

context: breathe at the top and bottom of each deadlift to increase oxygen intake throughout this workout.

Saturday: Midline

Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

Context: sit ups can be performs on an abmat or the GHD. GHD supine hold is when you decline on the GHD with your chest facing up and hold yourself in a parallel position to the ground for :30. Hold a weight over your chest to increase intensity during this piece.

 

 

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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