Monthly Archives: December 2017

No off-season in life

pat_ropepull
You thought you were going to be reading a motivational article didn’t you?
Sounds like it should be on a tshirt....
Oh look it IS on a tshirt....

Oh look it IS on a t-shirt....

Of course, off seasons DO exist in sport, to allow the body rest and recovery.
If you were always training like you’re about to represent your country at the Olympics next month, how long do you think you could keep that up?
Varying the intensity and volume of our workouts, mean that you can sustain your motivation, energy and enthusiasm across the entire year. And the constantly varied nature of our programming means that we can continue to make gradual and long term progress without dedicated off seasons.    It's kind of like the off season is 'sprinkled' across the year, like Salt Bae would season a fine cut of meat.
Before every session, the coach talks about the intent of the workout.
Most of our workouts are 'training' days, and technique days, where the purpose is simply to get better.
That doesn't always mean lift more or run faster.
It usually means move more efficiently, learn lessons, understand more.
Our testing days are where we want you to bring it.  Where you push for new personal records, race your friends, and enjoy the thrill of the chase.  Tenacity days are where you dig deeper than you've ever dug, battle those inner voices and achieve things you didn't think you could.
This can mean you might walk into the gym dog tired, when we're testing.
Conversely, you may walk in full of beans, ready to dominate, and it's a technique day.
In both situations, they are not days to PR.  It can be frustrating at the time, but remember that you're playing the sport of life here, there is no off season, and you'll have a chance to do something amazing at your next workout.
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This week we are retesting baselines set back in October.   Can not WAIT to see what you all achieve.
Do your best this week to eat and sleep well, to arrive early enough to warm up sufficiently.  To research your old scores in advance so that you know what you're chasing.

PR WEEK DECEMBER 17

Monday

FITNESS

PERFORMANCE

A.

Front Squat 5RM

(18 mins)

B.

25 Front Squats 20/15kg

5 Plate Inchworms

20 Front Squats 30/20kg

10 OH Situps 20/10kg

15 Front Squats 40/25kg

15 Hanging Knee Raises

10 Front Squat 50/30kg

20 Medball Situps 9/6kg

5 Front Squat 60/35kg

Max Situps in remaining time

AMRAP in 10mins

(10mins + 5mins prep)

A.

Back Squat

5 RM

(18 mins)

B.

25 Front Squats 30/20kg

5 TTB

20 Front Squats 45/30kg

10 TTB

15 Front Squats 60/40kg

15 TTB

10 Front Squat 75/50kg

20 TTB

5 Front Squat 90/60kg

Max TTB in remaining time

AMRAP in 10mins

(10mins + 5mins prep)

Tuesday

FITNESS

PERFORMANCE

A.

Single Arm Press

Max reps with KB e/arm

(15mins)

B.

3 min Row

3mins Rest

2min Airbike

2min Rest

1min Double under

(11mins + 5mins prep)

A.

STOH

10RM

(15mins)

B.

3 min Row

3mins Rest

2min Airbike

2min Rest

1min Double under

(11mins + 5mins prep)

Wednesday

FITNESS

PERFORMANCE

A.

Sumo Deadlift

3RM, reset

(20mins)

B.

21-15-9

Russian Swings 32/24kg

Lateral Plate Burpee

(8mins + 5mins prep)

A.

Hang Power Snatch

3RM

(20mins)

B.

21-15-9

Hang Power Snatch 40/25kg

Lateral Bar Burpee

(8mins + 5mins prep)

Thursday

FITNESS

A1.

Suitcase Carry

15m for max load e/arm

A2.

Double KB Front Squat

10RM

(20mins)

B.

50m Very Heavy Carry

(eg.Sandbag/stone/deadball 65/45kg)

100m Heavy Carry (eg. Keg/deadball 50/35kg)

400m Moderate Carry (eg.Farmers 2 x 32/24kg)

*create a 3 item medley using whatever heavy/awkward objects you have at hand.

(10mins + 5mins prep)

Friday

FITNESS

PERFORMANCE

A. FITN & PERF

Strict Single Arm High Pull

Max reps e/arm with 25-33% of bodyweight

B.

Strict CTB Pullups in 4mins

(15mins)

C.

10/7 Pushups

10 Ring Rows

10 Single Arm DB Pushpress (total)

10 Weighted Situps 9/6kg (hold medball at chest)

AMRAP in 12mins

(12mins + 5mins prep)

B.

Conventional Kip CTB Pullups

Max reps (unbroken)

(15mins)

C.

10/7 Strict HSPU

2 Rope climbs

20/14 Push ups

2 Box Climbs 100/75cm

AMRAP in 12mins

(12mins + 5mins prep)

Saturday

FITNESS

PERFORMANCE

A.

4 Deadlifts + 3 Hang Clean + 2 Front Squats + 1 STOH

Build to a max weight

(20mins)

B

200m Run

15 Russian Swing 24/16kg

10 Goblet Squat

5 KB Dead Clean & Press e/arm

AMRAP in 16mins

(16mins + 5mins prep)

A.

4 Deadlifts + 3 Hang Clean + 2 Front Squats + 1 STOH

(20mins)

B.

800m Run

40 Wallballs 9/6kg

600m Run

30 Deadlifts 70/50kg

400m Run

20 Hang Power Clean 70/50kg

200m Run

10 Clean & Jerk 70/50kg

For time

(16mins + 5mins prep)

Revisiting consistency

We talked about consistency in a post a while back, relating to consistency of practice, focus, effort. Today's it's concerning training frequency. Here's a hypothetical situation for you. You join the gym. You are all fired up and gung ho, so you get right in to training 5 times per week. You keep this up for about…
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