Athletic | 619

Thursday 22 May 2014

Strength

Superset
Pendlay Row
5 x 8
Air Squats
5 x 20
Every 3 Minutes

Superset
T Bar Row
5 x 8
Push Ups
5 x 15
Every 3 Minutes

Workout of the Day

5 Rounds
15 Ring Rows
15 Kettlebell Swings
400 Meter Run

619 San Diego Personal Training 619 will be closed on Friday after the morning classes, Saturday and Sunday for the 619 San Diego Personal Training Regionals at The Del Mar Fairgrounds. New tank tops and t-shirts will be in this afternoon.

Strength

Superset

Bench Press
8 x 8
Hollow Rocks
8 x 15

Every 3 Minutes

Workout of the Day

21-15-9

Handstand Push Ups
Knees to Elbows
Dips
Jumping Squats

Run 400 Meters between and after last round

Tuesday 20 May 2014

For Joey…

Handstand Skillwork

Every Minute on The Minute

10 x L-Sit til Failure (Rest until the next minute)

10 x GHD Sit Ups

Workout of the Day

400 Meter Run Buy-In

8 Rounds
20 Sit Ups
12 Pull Ups

400 Meter Cash-Out

Friday 16 May 2014

Power

Clean and Jerk 5 x 1
Every Minute on The Minute

Clean and Jerk 5 x 2
Every :90 Seconds

Clean and Jerk 5 x 1
Every 1-2 Minutes
Find Your 1 Rep Max
9 Minute Time Cap

Workout of The Day

8 Rounds
10 Ring Push Ups
10 Strict Pull Ups
200 Meter Run

Thursday 15 October 2014

Strength

Superset
Overhead Squat 5 x 7 (10)
GHD Sit Ups 5 x 20 (12)
Every 3:30 Seconds

WOD

USD Loop

Wednesday 14 May 2014

1. 8 x 2 Hang Snatch @85% Every :90 Seconds
2. 5 x 5 Overhead Squat @80% Every 2 Minutes
3. 7 x 1 Snatch Pulls @105% of 1 Rep Max

Power

10 x 1 Hang Clean + 1 Clean
Every :90 Seconds

Workout of The Day

5 Rounds
20 Double Unders
500 Meter Row
400 Meter Run

X. 15 Minutes Stairmaster
Y. 10 Foam Roller for Lower Extremity
Z. La Crosse ball for Scapula Stabilizers

Tuesday 13 May 2014

PLEASE POST YOUR PUSH JERK AND WOD TIME FROM YESTERDAY ON THE BLOG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Post by 619 San Diego Personal Training 619.

1. 5 x 2 1 ¼ Front Squats
2. 3 x 60 Handstand Walks 1 Minute Rest Between
3. Shoulder Mobility

Tuesday

Strength

Superset
Back Squat
5 x 5 (8)
Strict Pull Ups
5 x Max Reps
Every 3:00

Every Minute on The Minute
Odd 15 (11) Front Squats 205/145 Level 2 185/135 Level 3 135/95
Even 15 (11) Pull Ups

WOD

30 Box Jump Overs
30 Wall Balls
30 GHD Sit Ups
30 Wall Balls
30 Box Jump Overs

Rest 3 minutes

25 Box Jump Overs
25 Wall Balls
25 GHD Sit Ups
25 Wall Balls
25 Box Jump Overs

Rest 3 minutes

20 Box Jump Overs
20 Wall Balls
20 GHD Sit Ups
20 Wall Balls
20 Box Jump Overs

X. Wrist Flexor Mobility
Y. Hip Mobility
Z. IT Band Mobility

Monday 12 May 2014

In 2011 I was able to attend The 619 San Diego Personal Training Games and watched The 619 San Diego Personal Training New England Team win it all. It was one of the most inspiring and awesome moments in my career. The video below is a little behind the scenes of what it takes and feels like to be part of a winning team. The Fittest Team on The Plant in 2011 went to the next level mentally to achieve their goals.

Please Don’t forget to do your part for the team. Arrive early, stay late, use your exercise journal, add weight to the bar, and dedicate yourself everyday to getting stronger, faster, and better. Our gym is for motivated people only.

After 2 years of hard work Jaime is going to The 619 San Diego Personal Training Regionals and representing 619. Our goal is going to Regionals in 2015 as a team, 3 Male Athletes and 3 Female Athletes. We have more than 3 great male athletes that are ready. We need 2 more female athletes that are dedicated to getting there. We will not sell our souls to the devil or poach athletes from other 619 San Diego Personal Traininggyms. We hope that our programming, dedicated coaches, facility, and culture of results and progress are what attracts those advanced elite level athletes moving to San Diego to join our team. Those elite athletes will come to 619 if they know we are serious about getting better so please do your part in making our team better. Be relentless in your pursuit of progress and results.

Thank you 619.

In Health,

Coach Chris

Please come to class today fully aware of what your current 1 or 2 Rep Max is and post your Push Jerk Max for today and WOD TIME to comments.

Monday

Power

4 x 2 Jerk Dips + 1 Push Jerk
Every Minute on The Minute
4 x 1 Jerk Dip + 1 Push Jerk
Every Minute on The Minute
4 x 1 Push Jerk
Every Minute on The Minute
Find your 1 Rep Max

Add 20# to your 1 Rep Max
4 x 2 Jerk Dips
Every Minute on The Minute

WOD

5 Rounds
6 Shoulder to Overhead 155/110 135/95 115/75
12 Knees to Elbows
6 Wall Walks
200 Meter Run