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Imperial Programming

"Why doesn't Imperial post the programming the night before for members to see?"

Respectfully, we ask that you trust us. Trust your Coaches. We spend an exorbitant amount of time behind the scenes curating the member experience at Imperial. Our programming is not at all random, but carefully constructed on the macro and micro level. We have seasons and cycles planned out in advance, based not only on Coach Steve's 21 years of experience training athletes of all ability levels, but also what we see on a day to day basis working with our members. Our Coaches test each workout and follow the same programming as our members. Why? It works. And it works really well. Your fitness will improve here.

All we need you to do is show up on a consistent basis, let us worry about the details. Don't stress about what's written on the board, just get to class regularly

Below is a 1-week sample of what our programming looks like. 

Sample Week

Monday

Strength

Rack Pull Deadlift

5 x 2

-raise the bar off the floor so it begins at knee height, stack on plates or "pull" from j-cups on rack
-goal is heavier sets than able to pull from floor

 

Workout

3 Rounds

7 Thrusters (75/55)

7 Lateral Burpees

7 Pull-Ups

3 Rounds

6 Thrusters (95/65)

6 Lateral Burpees

6 Pull-Ups

3 Rounds

5 Thrusters (115/75)

5 Lateral Burpees

5 Pull-Ups

3 Rounds

4 Thrusters (135/95)

4 Lateral Burpees

4 Pull-Ups

Saturday

Teams of 3

Relay Style for 4 Rounds:

75 yd sled sprint (2/1)

20 Toe To Bar

20 Front Squat (135/95)*

*Increase weight 20lbs every round

- sled weight in 45lb plate increments

- Front Squats from the floor

Tuesday

Skill

(Perform as Superset)

A1) Stomach to wall handstand + walkout

5x2

 

-begin in handstand with stomach to wall
-lean body to initiate walk and complete 4 -5 steps before beginning again

A2) Jumping muscle up to dip

5x3-5

Workout

4 Rounds

6 Kettlebell Swings (L) (72/53lb)

6 Overhead KB Lunge (L hand)

6 Kettlebell Swings (R)

6 OH KB Lunge (R hand)

50 Dumbbell Push Ups

50 False Grip Ring Rows

4 Rounds

6 Kettlebell Swings (L) (72/53lb)

6 Overhead KB Lunge (L hand)

6 Kettlebell Swings (R)

6 OH KB Lunge (R hand)

-Single arm KB swings + KB snatch into OH position, right into the lunge steps

Sunday

 

Skill

(Perform as Superset)

A1) L-Pops

4x10-16

 

A2) Support Hold on Rings

4x30 seconds

Workout

6 Rounds

5 Strict Press (75/55)

10 Push Press

15 Push Jerk

20 Hollow Rocks

-Rest 1 minute between rounds

Wednesday

Strength

Split Jerk

1x1x1x1x1x1

- ascending weight

- from rack

Workout

For Time

100 Power Cleans (155/105)

- 8 bar facing burpees every break

- choose weight you can accumulate 12-15 reps in the first set

- workout begins with burpees

Thursday

Strength

(Perform as Superset)

Front Squat

4x3

 

Back Squat

4x10

- heavier than last week

- approximately 72-75% of 1RM back squat

- Once you rack your FS, go immediately into your BS

Workout

21*-15*-9*-9*-15*-21*

Deadlift (245/175)

Wall Ball (20/14)

*3 Bar Muscle Ups after every round

Friday

Strength

Snatch Complex

1x1x1x1x1x1

1 Muscle Snatch

1 Low Hang Power Snatch

1 Snatch

-may drop bar between hang and snatch

Workout

5 Rounds

Every 4:30 Perform:

100 Double Unders

30 Burpees

Max Reps Snatch (60-65%)

- minimum 5 snatches/round

- 150 single unders scale

- at Imperial 'snatch' means full (yes, squat)