Author Archives: Ben Alderman

Monday January 25, 2021

First off, I want to welcome the 10 new people to the Iron Mile Family that have signed up in the last 2 weeks. We are happy to have you and are looking forward to getting to know all of you.

Second, I’d like to thank every current member of the Iron Mile Family for being encouraging and welcoming to those new members and visitors to the gym. Please, double down on your efforts to make sure that each class has the welcoming atmosphere that helps people learn, grow and press towards their fitness goals.

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WARM UP: 4 min of jump rope
(or 4 min of box step ups if you can’t jump)

then: 3 rounds
250m Row
10 Thrusters (choose PVC up to a barbell)
:10 hang or 10 kip swings

STRENGTH/SKILL: 18 Min EMOM

1 Hang Squat Clean + Split Jerk

WORKOUT: 21-15-9-6-3

Hang Power Clean
Shoulder to Overhead
Front Squat

T1: up to 95/65
T2: 115/75
T3: 155/105

EXTRA WORK:

Leg Day: 10 min EMOM
Even: 20 Jumping Lunges+Max Russian KB Swings 70/53
Odd: Rest

Midline: 10 min EMOM
Even: 15 ghd situps
Odd: 15 hip extentions

Friday January 22, 2022

 

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Warm Up: 4 rounds

10 Alt DB Snatch
15 air squats
10 PVC Passthroughs

Strength/Skill: hang power snatch

3 Reps every :90 x 12 min

PARTNER WORKOUT: 20 min AMRAP

40 burpees
25 Power cleans 95/65
10 Front Squats 95/65

T1: 30 burpees + cleans/front squats at modified weight
T2: as written
T3: 115/75

EXTRA WORK:

Every 5 min x 30 min

Run 1 lap

500 m row(even rounds)/1200 m bike

Thursday January 21, 2021

We all liked yesterday’s workout format so much that we will keep it for today’s workout. If you’d prefer to go solo, feel free reduce the reps by 10 and get after it!

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WARM UP: 4 rounds

10 KB swings
10 Push ups
1 min any machine

Strength/Skill: Bench Press

3 Bench Press every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 row
25 HSPU

T1: 30 cal row and DB push press/Pike Push Up
T2: as written
T3: non-working partner holds top of a straight arm plank

EXTRA WORK:

Tricep Strength: 5 sets
:15 Ring Support
10/7 Strict Ring Dips

Bottom Heavy: 5 sets
15 banded glute bridge ups
15 hip ext w 1 sec pause at top

Wednesday January 20, 2021

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WARM UP: 4 rounds

10 KB RDLs
10 mountain climbers
1 min any machine

Strength/Skill: Sumo Deadlift

3 dead stop reps every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 cal bike
30 Toes to Bar

T1: 30 cal bike and ab mat sit ups
T2: as written
T3: non-working partner hangs while partner does toes to bar

EXTRA WORK:

Technical Touch Up: 5 sets

2 snatch lift offs(lift to the knee)+1 snatch(power or full whichever is preferred)

Boulder Shoulders:

4 sets of 10 wide grip behind the neck press

Then

4 supersets
10-15 plate front raises
10-15 Arnold Presses

Tuesday January 19, 2021

Yesterday…

How about that Monday at 3 pm class?! It was awesome having so many people show up!

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WARM UP: 

:50 steady/:10 hard sprint x 4 min on any machine
then
3 rounds
10 alt v ups
10 bird dogs
then
planche/seal
shoulder smash or tricep stretch

Strength/Technique: 15 minutes

Build to a heavy 3 hang power cleans+1 split jerk

Workout: 12 min AMRAP

15, 30, 45, 60…
Push Up
KB Swing 53/35

Extra

Core Strength: 12 min
Min 1: 10 ghd sit-ups +max alt v-ups
Min 2: rest

Pulling Strength: 4 sets
10 banded pull aparts
10 right arm KB rows
10 banded pull aparts
10 left arm KB rows
Rest as needed