Well our very own Nickolas "Supa" Baric has been on a mission to change his body composition for a possible upcoming movie role.
Before C.O.P opened in mid December, many of us had taken a break from any real training and let our nutrition slide slightly.
So Dec 29th we designed a training, nutrition, and supplement program that would focus on shedding body weight while still maintaining muscle mass and performance.
With a ton of hard work, proper nutrition, and consitency on his part , Supa shed an amazing 14 lbs !!!!
Just want to say I am proud of you brother, and keep up the good work, you are a big part of the family (not as big as yoy were Dec 29th ).
A) Back squat 5 x 3 , 63%, 70% ,77%, 85% ,93% of 1 RM; rest 120 sec
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B) 2 weighted pull ups (#30, #8), 2 static pull up (jettison weight) , Amrap kipping pull ups x 4 ; rest 180 sec
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C) 40 ring dips for time
Pull up progression - Partner A start from chin height and lower for a 5 second tempo, (stay on the bar) and perform 2 static pull ups with your partner spotting from your feet (knees bent). Spotters - only give enough assisstance to allow your partner to complete the rep, make them do all the work.
Partner A and B switch repeat for 4 sets. Alternate grip each set.
Ring dip progression - feet out in front in a pike position on box.
Post loads for back squats, only the number of kipping pull ups, and time for ring dips to comments
We would like to ensure all of our members that we will be fully operational during the Olympics. If you are worried about traveling to the gym during this time, check out this website for more information.
We do want to make it as easy as possible for our clients to maintain their workouts during this time. If you are worried about driving and parking, why not take the Skytrain? The Olympic Village stop on the Canada Line is across the street from us, runs every 4 minutes and costs $2.50. Tickets are valid for 90 minutes so you’ll only need to purchase one ticket per workout.
B2) 15 Chest to bar pull ups (unbroken) x 5 , rest 60 sec
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C) 30 GHD back extensions
Modifications - H.S.P.U's - Snatch grip behind the neck seated press 65#/ 45#, C2B pull ups- If you come off the bar before completing 15 then that will be your score for that round, do not go back to finish missed reps. Begginners use band, or ring rows (rings must touch chest)
I want to congratulate and welcome the first C.O.P fundamental group class graduates ever !!! ... the class of 2010. When you see these awesome people in classes introduce yourself and make them feel at home. We have a few more morning graduates to add to the list, but they some how escaped being photo'd (don't worry will get yah ) .
Tomorrow is Rest/Recovery day, or if you missed a workout this week come in between 12 and 700 pm to catch up on a missed workout.
Sprint run 400m ; 70%, 80%, 90%, 100 %, 100 %, 100 % ; rest 5 minutes between runs
Play close attention to your pace in relation to your percentage of efforts. ie 70% should be slowest, 80% effort time should be a faster time than the 70% effort, when you reach the 100 % efforts its all you got... empty the tank.
Great, great day today with the Performance Testing.
I have a much better understanding of where everyone is "at" with their whole General Physical Preparedness. Really great to watch everyone put in such an effort.
Get some food and much needed rest.
Tuesday 0.1
As many rounds in 6 minutes :
Bench press ; 1- 5 pyramid , 135 #/ 55#
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3 rounds for time :
50% of 1 RM deadlift x 10
25 box jumps 24"/ 20 "
For bench press - 1 bech press , rack it. 2 bench press, rack it. 3 bench press, rack it.... up to 5, which equals 1 round. repeat for 6 minutes. If failed on any number of reps ie. going for 5 but could only get 4 then had to rack it, you start the round over at 1 rep again.
For box jump progressions - use a height that you can jump on and off quickly and without getting flat footed on each jump.
Well, it's been an amazing first month since C.O.P opened it's doors.
Now that all our equipment is in and we have had time to get back into the swing of the things after the holiday season, it's time to test your current capacities in terms of co-ordination/agility, absolute and relative strength, mid-line stability, muscular and cardio respiratory endurance.
These results are very important to assess where you are, where you should/could be, moniter progress made (or lossed ), to give coaches an idea where everybody is at and what needs to be added into the programming to correct these weaknesses. (writing this, I realize one of my weaknesses is spelling and grammar ).
So get a good night sleep... C.O.P Performance test tomorrow.
I want to thank everyone for bringing their "A game" to C.O.P each and every day ever since we opened our doors.
The level of competition, comradery, and just overall great people that have gathered and become family in such a short time is remarkable. Jaime and I are very grateful.
I am also grateful because the "Fit Town boys" ( Geoff and Pete) have brought in our last remaining pieces of equipment, YAHOOOOO!!!!!!!
Glute Ham Developers are essential in developing strength in the posterior chain, abdominals, hamstrings, etc....
We have 3 brand spankin new ones.
So tomorrow's workout ....
Build to a moderately heavy 1 RM deadlift ; 15 minutes
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Deadlift 10 x 3 ; rest 45 sec ; use 50 % of 1 RM - (think speed /explosive)
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For Time :
40 GHD sit ups
Deadlift are explosive but controlled.
GHD sit ups - for beginner 20 reps , modification 50 sit ups w feet anchored.
If athlete is unable to touch the ground on the GHD sit ups, stack plates so they can touch.
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