JY Barbell FITNESS

This program is for people who might have trouble following a traditional strength program due to time availability, frequent injuries, or even just boredom. Daily programming for overall fitness with an emphasis on moving heavy weight under fatigue. Strength session 3-4x/week, and a conditioning piece 5-6x/week.

A progressive strength cycle will focus on 2 strength lifts and rotate every 6 weeks. For example, we will start day 1 focusing on front squats and snatch and then max out these lifts at the end of the 6 week cycle. Then, the following Monday will begin a new 6 week progressive cycle with 2 different lifts.

Conditioning workouts will include all things fitness with an RX and Scale option. These workouts are meant to be heavy and taxing but in a way that is repeatable so that you can train throughout the week.

Example training days can be seen below:

Monday

Front Squat

3 x 3 Reps @ 70%

3 Reps @ 73%

3 Reps @ 76%

For Time

21-15-9 Thruster (115/80)

Burpee C2B

Goal time: 8-10 minutes

Scale: Thruster (95/65) Burpee to 6 inch target

Tuesday

Boulder Shoulders

4 sets (Rest 2 minutes between sets)

5 strict HSPU

10 Arnold press (light KBs)

50 ft OH walk with KBs

10 Arnold press Max strict press (95/65)

Goal: Try to sprint each implement to be able to get strict press reps

Scale:

HSPUs: Deficit kipping HSPU (4"/2")/kipping HSPU/HR push-up Strict press: scale to a weight where you can do at least 1 rep per set

For Time

5-4-3-2-1 Burpee Bar MU

15/10 cal row (must hold over 1400/1100 cal/hr)

then

2-4-6-8-10 Strict pull-up

15/10 cal ski (must hold over 1400/1100 cal/hr)

Goal: sub 20 minutes

Scale

BMU:choose a challenging burpee pull (i.e. C2B, pull-up)

Strict pull up: kipping/jumping pull-up

[COACHING TIPS]: The intent of this workout is to keep the machines at pace and perform gymnastics under fatigue. Rest as long as needed in order to keep machine paces. If unable to maintain goal paces, scale to a challenging pace, but stay committed to that pace.