A long road..

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Amazing work from Harriet at the Invitational on the weekend!

I don't think the Rambo theme song was talking about better fitness, optimal health and high performance, but either way, it is a long one.

There are many things that have to go right along the way, and many things you must do in order to ensure the best possible progress.

Turning up, consistently is a good start.  Not for a week, not for a month.  But months and months...... years.

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The Rock says do just ONE simple thing to transform yourself....

Listening to and learning from the coaches helps.  They’re just bursting to spill their knowledge to you.

Eating right, getting plenty of sleep is a given I hope by now….

But without hard work it all falls flat.

Hard work is the constant.

If you turn up and only go through the motions, it’s better than nothing (and some days it can be a good thing), but don’t expect progress to continue unchecked.

Also, don't take this as 'no pain, no gain' advice.  Of course there are some days that are more practice oriented, but you can still work hard on your focus, your mindset, your efficiency of movement etc.

This week is a retest to check the progress of the last 3months.  Then after a regular training week, we’ll be starting a new training cycle.  A great time to review your goal on the community board, and perhaps set a lofty new one?  And then with our help, let’s get after it.

Mon Tue Wed Thu Fri
FITNESS A.
Strict Press 1RMB.,
Max Overhead Hold @ 1RM press
and,
Max Strict PullupsC.
10 DB Row
10 Weighted Situps
10 DB Walking Lunges
400m Run
AMRAP in 15mins
A.
Deadlift
Test 5RM, reset each repB.
'Pop & Drop'
10 DB Snatch (heavy)
10 Burpees
AMRAP in 6mins
A.
Front Squat
Test 5RM
+ Hip opener mobB.
'Basic Complex'
5 Power Clean
5 STOH
5 Front Squat
AMRAP in 6mins
A.
Single Arm DB Row
4 x 8-10 e/arm
Javelin Press
4 x 6-8 e/arm
**Option to test 1RM Press, OH hold and Max strict pullups from Monday instead.B.
E. 15 OH Situps
O. 15 Russian Swings
Alt EM x 8mins
Then,
E. 15/10cal Row
O. 15 Slamballs
Alt EM x 8mins
A.
Power Snatch
1RMB.
Strict HSPU test
TTB TestC.
15 Wall Balls
30m Suitcase e/arm
5 Rounds for quality
PERFORMANCE A.
Strict Press 1RMB,
Max Overhead Hold @ 1RM press
and,
Max Strict PullupsC.
5 KB Hang Squat Clean e/arm 32/24kg
10 Box jumps 60/50cm
15 Wallballs 9/6kg
400m Run
AMRAP in 15mins
A.
Deadlift
Test 5RM, reset each repB.
"Deads '08"
5 Deadlifts 125/90kg
10 lateral Burpees over bar
5 rounds
(aim is to complete in 4-6min)
A.
Front Squat
Test 3RMB.
"Sinking Ship"
500/400m Row
20 Front Squats 70/45kg
400m Run
A.
Pendlay Row
4 x 8-10
Bent Press
4 x 3-5 e/armB.
E. 15/10cal Row
O. 15 Box Jumps
Alt EM x 8mins
Then,
E. 60 Dubs
O. 15 TTB
Alt EM x 8mins
A.
Power Snatch
1RMB.
Strict MU test
Strict HSPU testC.
6 dbl KB Swings
6 dbl KB Front squats
6 dbl KB Cleans
6 dbl KB FR Reverse Lunges
With a partner, alternate rounds x 5 each

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