Monthly Archives: April 2017

Got a goal? How are you getting there?

meena_pullup

What's your goal?

Often a tough question, even if you think you have a fairly decent handle on your training aspirations.

If you DO have a goal that is at least halfway thought through, it probably looks like;

- I want to lose 10kg

- I want to snatch 100kg

- I want to compete at the Regionals

- I want a pullup

These are all great goals.

But as a destination point, there is one problem, you don't know how to get there yet.

There are a lot of different roads you have to follow, before you arrive.

Also, you have to contend with factors outside of your control.

Work and home life, daily commuting, the health of yourself and your family, injuries, illness, ageing and more.

Can you stay on course, with everything else that you have to deal with?

If you focus more on the behaviours you need to practice daily/weekly/monthly, rather than just the outcome, then you are giving yourself the best possible chance of making it to your destination, no matter the road blocks that get in your way.

If you want to lose 10kg, make or order all of your meals for the week on Sunday.

If you want to snatch 100kg, sign up for our Oly Focus block starting next week, or book in a weekly private coaching session.

If you want a pullup, use the Crossover Symmetry system before every workout, and practice negatives afterwards.

Want to go to Regionals?   I have a 3 ring binder full of behaviours for you to follow......

It's a little bit like the 'eating an elephant' metaphor.  One bite at a time, and you'll get there.  Just don't think about the entire task or you'll crumble as soon as it gets tough.

TRAINING May 1-5

MONDAY

Fitness

A.
4 Hang Power Clean + 2 Power Clean + 1 Front Squat
Build to a heavy set (reset on ground for power cleans)
B.
10-1
DB Push Press
Russian Swing

Performance

A.
Double KB Complex
6 Sumo Deads + 6 Hang Power Cleans + 6 Russian Swings
Build to a heavy set

B.
10-1
Deadlift @ BW
Pushups

TUESDAY

Fitness

A.
Strict CTB Chin Up
5 x 5
A2.
Banded Pallof Press
5 x 10 each side

B.
10 Ring Rows
10 Split Jumps
50m Suitcase Walk
100m Run
AMRAP in 15mins

Performance

A1.
False Grip CtoRing Pullup
5 x max - 1
A2.
Banded Palof Press
5 x 10 each side

B.
10 CTB
15 Box Jump Overs 60/50cm
50m Suitcase Walk
100m Run
AMRAP in 15mins

WEDNESDAY

Fitness

A1.
Dbl KB Front Squat
5 x 8, building
A2.
Handstand Holds
5 x 75% effort

B.
1. 15 Russian Swing
2. 15 Wallballs
3. 15/10 Row
4. Rest
Alt EM x 5 rounds

Performance

A.
OH Squat
Build to a heavy 6

B.
6 Pistols
6 KB Snatch 24/16kg
6 Halos
6 Single Leg Romanians
AMQRAP in 18mins

THURSDAY

Fitness/Performance

A.
Tall Kneeling SeeSaw Press
4 x 12, building
A2.
Front Rack Carry
4 x 50m, building

B1.
Rope Climb (legless)
4 x 1-2
B2.
Pushup (ring dips)
4 x 10-15
*rest approx 60s between exercises

C1.
AntiRotation
3 x 12
C2.
OH Situps
3 x 12
C3.
Side Plank
3 x 30s

FRIDAY

Fitness

A.
Banded Reverse Lunge
3 x 12, building

B.
10 TGU w/ plate
20 Medball Clean
30m Bear Crawl
400m Run
AMRAP in 25mins

Performance

A.
Bulgarian Split
3 x 8/leg, building

B.
10 TGU w/ plate
20 Medball Clean
30m Bear Crawl
400m Run
AMRAP in 25mins

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Baseline time!!

Block 2 of training will take us from the Baseline Week April 10, all the way through to PR Week beginning June 26, followed by a Reset Week. We’re going to harness our inner Leopards, and become supple, balanced, well moving athletes. We’ll achieve this by; ● Working on single limb strength (Split Squats, Single…
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