Competitors programming 12/31 week

This week has a large deal of EMOM type-wods. EMOM work or interval training is great for building your own personal threshold with skill-based gymnastic movements and also increasing your anaerobic threshold like we work on this Friday! Have fun!! E-mail me or reach out on Instagram @clintonholley with any feedback or questions.  Refer back to last weeks post regarding a qualifier for a local competition in DC! 

Monday: Gymnastics day

5 rounds in a :90 second window:

20 calorie row

Max HSPU

  • rest :30 seconds after each round. Perform strict HSPU for first three rounds, last two perform kipping HSPU.

 

Context: Pace your 20 calorie row so that you are composed enough to perform a difficult gymnastics movement for you based upon your own progression. This work out could be done with push ups and still hit the same stimulus if you don’t have HSPU yet. If you have strict and kipping HSPU this one is meant to build your stamina with performing kipping HSPU after burning yourself out on the strict HSPU!

Tuesday: Monostructural day: happy new year!!!! 

Run a 5k for time!

Wednesday: Weightlifting day

5 sets of:

Power snatch + hang squat snatch + squat snatch

Context: This piece should consist of ten to twelve total sets – including your warm up set with weight. Build up so that your last five sets are at a moderate to heavy weight – depending on how you’re feeling. The hang squat snatch to squat snatch should be touch and go.

Friday: Metcon day

Rugrats:

On the 4:00 for 5 rounds:

9 bbjo (24/20)

15 dumbbell front squat (50’s/35’s)

15/12 calorie assault bike

Context: This workout will be challenging – see how round one goes and if four minutes is too ambitious then increase it to something appropriate for you. You could also decrease the reps to be able to complete one round each four minutes. This workout is more threshold training similar to what we did Tuesday. This piece will be done at more of an “aerobic” pace due to the increased amount of work in each interval.

Saturday: Body armour day

3 giant sets not for time:

10 good mornings

20 box step ups

30 glute bridges

40 abmat sit ups

Context: Use weight for as much as this as you can. Work diligently through this piece at an elevated heart rate but treat this more like a “strength” piece as opposed to rushing through as fast as possible.

 

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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