Monthly Archives: August 2017

Don’t play it safe

Rope climbs can be scary.  That's why we do them.

Rope climbs can be scary. That's why we do them.

Talking to a couple of our newest members recently, and the same phrase came up with them....

It was along the lines of, 'this is actually nothing like what I thought it was going to be!!'

Which was to say, not as scary, not as extreme, not as DANGEROUS as they thought, or had heard from others.

Yet, it's actually true that part of  training here includes risk.

You are thinking I'm about to talk about risk of injury right now huh?

Dangerous movements, unsafe exercise, extreme levels of intensity, etc

Nope.

I'm talking about risk of failure, risk of fear, risk of self perceived exposure to peers as a lesser person somehow.

The last one is just silly (but completely understandable when you're new to this), the community we have here is second to none, they want nothing but wins for you. In the beginning though, you have a long way to go before you feel safe enough.

But you have to go through the first two to get there.

And once you've overcome lesser risks, we'll just add tougher ones.

That doesn't mean outright dangerous.  If your back squat is 100kg, that doesn't mean you put 150kg on the bar to face your fear....

It means we find your limits, and we NUDGE you till your limits reset to a higher level.

Little by little.

Until you don't recognise the person you were when you joined us.

This approach works just as well outside the gym as within it.

Public speaking.

Investing.

Asking someone out on a date (without relying on Tinder!)

Applying for a promotion.

Don't always play it safe.

"if you're not uncomfortable, you're probably stuck at an acceptable level"

- Cal Newport

TRAINING AUGUST 28

Monday

FITNESS

PERFORMANCE

A1.

Front Squat

Sets of 4, build

A2.

Double under practice

B.

P1: 150m Run

P2: 15 Wallballs 9/6kg

AMRAP in 10mins, in partners

(swap when slowest partner is finished their work)

A.

Front Squat

Sets of 2, build

B.

E. 50 Dubs

O. 10 Front Squats 40/30kg

EM x 10mins

Tuesday

FITNESS

PERFORMANCE

A1.

Pushpress

Sets of 10, building

(reset)

B. FIT & PERF

30 sec Rower

30 sec Rest

30 sec Pullups (or Jumping Pullups

30 sec Rest

30 sec DB Snatch

30 sec Rest

x 3 sets (9mins total)

Rest 2 minutes

Then;

Repeat

Score is total reps for each 9min block

A1.

Pushpress

Sets of 6, building

(reset)

Wednesday

FITNESS

PERFORMANCE

A.

Power Clean

Sets of 1.1.1, building

(reset 10sec between reps)

B.

1. 5 Hang Power Clean

2. Handstand Hold

3. 50m Mixed Carry (suitcase + rack)

Alt EM x 12

A.

Power Clean + Squat Clean

Build to a heavy set

(reset between reps)

B.

1. 5 Power Clean (TnG)

2. Handstand Walk

3. 50m Mixed Carry (suitcase + rack)

Alt EM x 12

Thursday

FITNESS

PERFORMANCE

A1.

DB Reverse Lunge (alt)

3 x 18

A2.

Rope Climbs

3 x 1-2

B.

10 DB Rows 20/12.5kg

12 Medball Cleans 9/6kg

14 Medball Situps

16 cal Row

AMRAP in 9mins

A.

Back Rack FFE Rev Lunge (e/leg)

3 x 10/leg

A2.

DB Row

3 x 10

B.

5 Rope Climbs

20 OH Squats 60/40kg

800m Run

Friday

FITNESS

PERFORMANCE

A1.

Deadlift

Sets of 4, building

A2.

HSPU progressions (3-5 reps)

- negatives

- Box pike

- abmats

- kipping from headstand

B.

“Donkey Kong”

21-15-9

Russian Swings 32/24kg

Burpees

Box Jumps 60/50cm

A1.

Deadlifts

Sets of 2

A2.

Hand Balance

B.

Diane

21-15-9

Deadlifts 102/70kg

HSPU

Saturday

FITNESS

PERFORMANCE

A.

Pullup tech

- drill kipping technique

B. FIT & PERF

In 4mins;

50/35cal Row for time

In 4mins;

4 Pushups + 4 TTB (or Slamballs)

8 rounds

In 4mins;

50 DB Snatch 22.5/15kg

In 4mins;

4 Squats + 4 Burpees

8 rounds

In 4mins

5 Wallballs 9/6kg + 5 Russian Swings 32/24kg

10 rounds

B.

Muscle Up tech

- drill false grip, swing and turnover technique

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