Competitors programming 1/7-1/12

Hello X-Project friends, let’s start off week 2 of the new year strong. Let someone know when you PR Fran this week, it’s a big deal.

Monday – cardio day

For total time:
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

context: the rest interval on these rowing attempts is relatively low, so giving 100% is not sustainable. We want to find a challenging cal/hr and try to hold that throughout the first three sets, and then hopefully be able  to crank it up a bit for the last two attempts!

Tuesday – gymnastics day

For time:

100 Double Unders + 12 Bar Muscle-ups + 6 Parallette Handstand Push-ups             100 Double Unders + 8 Bar Muscle-ups + 4 Parallette Handstand Push-ups
100 Double Unders + 4 Bar Muscle-ups + 2 Parallette Handstand Push-ups

Context: This is a descending ladder of difficult pulling and pushing gymnastic movements. If you are unable to do baR muscle ups and hspu on the paralletes, then do chest to bar pull ups and possibly handstand push ups from a one to two plate deficit. Either way, the two gymnastics movements should be challenging even at a low rep range.

Wednesday – weightlifting day

On the 90 Seconds x 5 Rounds:
25′ Handstand Walk O-Course
3-3-2-2-1: Power Cleans

context: increase weight throughout each set of power cleans and work on YOUR handstand progression directly after. If you are able to walk on your hands, then walk a set distance that is moderately challenging after each set of power cleans. Be sure that your are catching your power cleans in the same position that you squat in!

Friday – met-con day

“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups

Context: get after it and see if you can come close to a PR after class!

Saturday – midline

50-40-30-20-10:
Russian Kettlebell Swings (70/53)
GHD Sit-ups

context: this workout WILL fry you! I did it on 1/5 and it was super difficult. KBS should be unbroken and try to performed each set of sit ups in two sets or less until you get to the set of 20/10! If you are unable to handle that volume of GHD sit ups then exchange them for abmat sit ups. If you have never done 100 or more GHD sit ups in one session at the gym, then do not start now.

MEDIA:

Check out the following article link regarding tbe GHD sit up, how effective of an exercise it is, and how to engage the rectus femoris in order to perform reps under fatigue effectively!

Everything you need to know regarding GHDSU’s:)

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!

This will close in 0 seconds