Average is an elite goal

handstand

Becoming elite in anything is an incredible achievement.

Becoming average is potentially an even bigger deal!
That may not make sense but bear with me.
An average athlete might claim similar stats to these (give or take)
Overhead Squat 3/4 x bodyweight
Deadlift 2 x body weight.
5/2 strict pull-ups.
800m run <3:30min
2km row <8/9min
15/10 proper pushups
That's a perfectly legit human being right there.
Can you tick all those off?
It's easy to get overwhelmed by both the number of physical tests available in training, but also by the incredible feats elite athletes are achieving daily.  It's far too common to let what seems like a daunting road ahead, convince you to not set out on the journey to begin with..
Now I'm not saying let's set our goals low, but at the same time, you need to understand that raising your capacity by only a small amount, can have tremendous consequences for your health and fitness.
So if you are working a 60 hour week, have a newborn in the house, are rehabbing major illness or injury, or haven't been physically active for the better part of a decade, don't feel like you need to go from 0 to 100.
Let's start by just trying to be average.
Because while the above stats are average from a physical perspective, they will put you in the fittest 1% of the entire world.

The Bear - Baseline Week

Ok team, we are laying down some markers for our next block of training.  Please remember to get yourself logged in on Wodify and get all scores entered accurately (add notes on all adjustments) for the retest.
Training over this block is going to focus on strength and power, realising all of the structural balance work you did during The Leopard, and allowing you to push to new heights. Conditioning work will also include heavier loads, and there will be plenty of gymnastics based accessory work, because what good is a huge squat if you still have trouble with pushups...?
Monday

FITNESS

PERFORMANCE

A.
Pushpress 5RM (reset reps)

B.
20 DB Snatch 20/15kg
50m Mixed carry (24/16kg Rack + 20/15kg Waiters)
AMRAP in 8mins

A.
Pushpress 5RM (reset reps)

B.
10 Hang Power Snatch 40/25kg
10 Burpee Box Jump Overs 60/50cm
AMRAP in 8mins

Tuesday

FITNESS

PERFORMANCE

A.
3 RM Front Squat

B.
'Bauer'
10 DB Hang Sq. Cleans
10 DB Pushups 20/12.5kg
5 rounds for time

A.
1 RM Front Squat

B.
'Bourne'
Front Squat 90/60kg
Bar Muscle Ups
9-7-5

Wednesday

FITNESS + PERFORMANCE

A.
Deadlift1 RM

B.
100 Russian Swings 24/16kg (Rx+ 32/24kg)

EM perform 4 x 10m Shuttle Run, starting at 0:00

Thursday

FITNESS

PERFORMANCE

A1.
Strict CTB Max reps,

then 3-4 x max -1
A2.

Handstand walking practice

B.
20m Bear Crawl
15 Wall Ball 9/6kg
10 Jumping Pull-ups (or slamballs)
AMRAP in 10mins

A1.
Weighted CTB 1RM (if more than 5 CTB)
A2.

Free stand Hand Balance

B.
20 Wallballs 9/6kg
15 Pullups
10 HSPU (kipping)
5 rounds

Friday

FITNESS

PERFORMANCE

A.
Power Clean 1RM

B.
6 Power Cleans @ 80% of A.
12 Weighted Situps 9/6kg (medball on chest)
AMRAP in 6 mins

A.
Squat Clean 1RM

B.
4 Squat Clean @ 80% of A.
8 Strict TTB
4 rounds

Saturday

FITNESS & PERFORMANCE

At 0:00

15 STOH 60/40kg

60/40 cal Row

15 STOH 60/40kg

At 10:00

25 OH Squats 40/25kg (Front Squats)

100 Double unders (Single unders)

25 OH Squats 40/25kg

At 20:00

400m Farmer's Carry 2 x 24/16kg

800m Run

400m Farmer's Carry 2 x 24/16kg

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