Purchased Programming: How far ahead can you see?

Eric Gohl's Avatar

Eric Gohl

26 Jul, 2017 06:14 PM

I'm shopping around for programming (Icon, CompTrain, Bailey, Foucher TRAIN, etc), but have been unable to figure out just how far ahead you can see for such a purchase. Also is there a small sample of any of these anywhere in order to tell if one is better suited for you before your purchase?

Thanks for any prompt responses!

  1. Support Staff 1 Posted by Jake Mannion on 27 Jul, 2017 08:12 PM

    Jake Mannion's Avatar

    Eric,

    It depends on the program. For Icon, Bailey, and TRAIN, you'll be able to see an entire week's worth at a time. Nothing gets added beyond the following week, usually sometime between Wednesday and Friday of the current week. So between Wed and Fri of this week, ALL of next week's stuff will be available to you via your BTWB calendar.

    I've attached some sample programming for you below and attached.

    *Note: purchasing Icon Athlete gives you access to 4 different "tracks". You can follow one or mix and match between the 4.

    Bailey Sample Day 1:

    1A:

    Power Clean: 2RM

    Notes: Build to a heavy touch and go 2 rep max power clean. Warmup with weights as you see fit! You can pause with the bar in the front rack as long as needed.

    1B:

    E3MOM for 24 minutes:
    2 Power Cleans @75% of 2RM from 1A
    10 Weighted Dips, 50#/35#

    Notes: Use this as accessory work. For the percentage use 75% of your 2rm you established for the day. Its on the minute but purpose built for extra rest. Focus on form with the power cleans (no early arm bend, lifting chest aggressively off the floor etc.)

    *Scaling options: Weighted dips @ 35/15lbs

    2A:

    30-20-10 reps for time of:
    Stone Over Shoulders, 150#/105#
    Burpees

    Notes: Use a heavy sandbag if you have it. Does not have to be 150lbs just a heavy odd object. Perform burpees over your sandbag.

    Warmup:
    4 rounds NOT for time
    250 row
    10 good morning (empty barbell)
    5 inch worm
    10 x foam roll lower and upper back
    5 20" box jump

    *Scale: 30-20-10
    Kettlebell swing (53/35)
    Burpee over kettlebell

    2B:

    For time:
    35 Power Snatches, 115#/85#
    50 Toes-to-bars
    100ft Handstand Walk

    Notes: This was a team workout Paul Tremblay and I filled in for. As a three person team the workout would go as follows:

    100 power snatch (115/85lbs)
    50 synchronized toe to bar (2 people working at a time)
    2x50ft handstand walk for each person.

    If you have a group, get after it with a team today!

    Bailey Sample Day 2:

    1A:

    6 rounds for time of:
    15 Assault Bike Cals
    15 Wall Ball @30#/20#, 10ft/9ft
    Rest 1:20 between rounds

    Notes: This was programmed as a warmup for the day that quickly turned into a workout. Training in a group of motivated individuals will do that from time to time.

    Warm-up for the "Warm-up":
    3 rounds NOT for time
    10 easy assault bike calories
    5 air squat
    5 jumping air squat
    5 wall ball 20/14 (10'/9')

    1B:

    For time:
    10 Rope Climbs, 15 ft
    Run 500m
    8 Rope Climbs, 15 ft
    Run 400m
    6 Rope Climbs, 15 ft
    Run 300m
    4 Rope Climbs, 15 ft
    Run 200m
    2 Rope Climbs, 15 ft
    Run 100m

    Notes:

    Warmup:
    4 rounds not for time
    Run/Row/Bike 150m OR 15 calories
    5 burpee pullup
    20 double under OR single unders
    Spend 30 seconds hanging from a pullup bar using your feet on the ground to manage your weight.

    Then...

    Dynamic shoulder mobility

    *Scale: 10-8-6-4-2
    Rope pull-ups from the floor
    Run = Same distance

    1C:

    Overhead Squat 2-2-2

    Notes: We're shooting for 90-93% of your 2 rep max for these sets. Warm up up as needed.

    2A:

    AMReps in 8 mins of:
    5 Front Squats, 155/105 lbs
    5 Burpee Box Jump Overs, 24/20 in
    6 Front Squats, 155/105 lbs
    6 Burpee Box Jump Overs, 24/20 in
    7 Front Squats, 155/105 lbs
    7 Burpee Box Jump Overs, 24/20 in
    8 Front Squats, 155/105 lbs
    8 Burpee Box Jump Overs, 24/20 in
    Continue adding 1 rep per movement each round until time expires

    Notes: This is the first workout in a series of 2 workouts. Upon completion rest 4 minutes and perform the next workout right after this.

    Warmup:
    4 rounds NOT for time
    Row OR bike OR jog 200m
    Duck walk 5 yards
    Inch worm 5 yards
    Walking lunge 5 yards
    10 air squats
    Foam roll each quad 10x

    *Scale: 5 Front Squats (115/80)
    5 Burpee Box Jump Overs (20"/16")

    2B:

    3 rounds for time of:
    15 Shoulder-to-overhead, 155#/105#
    30 GHD Sit-ups

    Notes:

    *Scale 15 Shoulder-to-overhead (115/80)
    30 Abmat Sit-ups

    2C:

    EMOM for 10 mins of:
    5 Hang Power Snatch @155#,105#

    Notes: The goal is unbroken reps

    Bailey Sample Day 3:

    1A:

    AMRAP 20 mins of:
    500m Ski Erg
    25 Strict Handstand Push-ups

    1B:

    For time:
    6 Atlas Stone Ground To Shoulders, 150/100 lbs
    6 Muscle-ups
    40 Double Under (Heavy Rope)
    9 Atlas Stone Ground To Shoulders, 150/100 lbs
    9 Muscle-ups
    40 Double Under (Heavy Rope)
    12 Atlas Stone Ground To Shoulders, 150/100 lbs
    12 Muscle-ups
    40 Double Under (Heavy Rope)
    9 Atlas Stone Ground To Shoulders, 150/100 lbs
    9 Muscle-ups
    40 Double Under (Heavy Rope)
    6 Atlas Stone Ground To Shoulders, 150/100 lbs
    6 Muscle-ups
    40 Double Under (Heavy Rope)

    2A:

    45 Deadlifts (315#/225#)
    45 DB Thrusters (50#/35#)

    Notes:

    Warmup:
    5 minute bike with 10 second bursts at the top of every minute

    Then...
    3 rounds NOT for time
    10 band pass throughs
    10 band pull aparts
    5 good morning (empty barbell)
    5 deadlift (empty barbell)
    1 minute each leg - kettlebell ankle stretch (see video)
    5 air squat
    10 yard duck walk.

    *Scale: Deadlift (225#/155#)
    Thruster (35#/15#)

    2B:

    Alternating EMOM for 10 min of:
    Min 1 - 10 Weighted GHDs (20#/14#)
    Min 2 - 7 Strict Pull-ups

    Notes:

    *Scale: 10 Weighted Abmat Sit-ups
    7 Strict Banded Pull-ups

    2C:

    EMOM for 10 min of:
    2 Rope Climb Pulls

    Notes: This is skill practice. Practice putting both hands up on a rope as high as possible. Bring legs up and secure them on the rope, then the goal is to make as much of a push up the rope with your legs and use your arms as little as possible. *This should barely be one pull on the rope.

    Jake

  2. Jake Mannion closed this discussion on 27 Jul, 2017 08:12 PM.

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