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Baseline time!!

09_swing

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 Leg Romanian Deadlifts, Single

Arm Rows, Single Arm Press and Pushpress, Turkish Get ups, and other kettlebell exercises)

● Practicing unconventional weightlifting (Jefferson Deadlift, Javelin Press, Single Arm

Barbell Row, Zercher Squat, stone/deadball lifting, fat bars, sandbags etc)

● Improving gymnastic skill and strength (static holds, ring work, planche and lever

progressions, handstand and pull up work)

● Aerobic base building (no, we won’t program any 5km runs.... not that there’s

anything wrong with that right? But we’ll make things a little more interesting....)

 

The nature of constantly varied training means that we work on ALL aspects of fitness,

eschewing a more traditional periodisation model, because it’s a lot more interesting, a lot

more fun, and for normal humans, does a great job of improving capacity across broad time

and modal domains.

 

However, the very nature of effective practice, requires repetition. Combining the best of

both worlds, the programming across the year, stays true to the constantly varied

philosophy, but our four training blocks allow us to focus on certain elements, in order to

bring about some decent progress in those elements, and then maintain them.

 

This particular block - The Leopard, is probably most like an off-season training block. So

for those of you who consider the CrossFit Open the biggest event of the year, it’s the

perfect next step. For those who are just training to be awesome at life, see the above

paragraph, we’re simply going to focus on a few particular elements for 12 weeks to see

what kind of improvement we can make, before moving on to some others.

 

We know we have a few people keen to focus specifically on certain things also, so keep

an eye out for our Focus Tracks starting soon.  If you want to tack a little extra aerobic engine work

or strength accessory on to your daily training, this will ensure you stay in sync with the daily programming.

 

For those into the competitive side of functional fitness, our Performance+ add on is available free to Full-Time

members.

 

And for people who want to dig deeper into certain elements of their training, this is a great time of year to

focus on strength development in either bodyweight or absolute strength, so stay tuned for more details

on our Gymnastics and Real Strength specialty classes, starting in a couple of weeks.

 

TRAINING - APRIL 17-22

MONDAY

A.
Circle Ups/Skin cats
Handbalance

B.
10 TTB
10 Pistols

10 Wallballs
10 DB Row

30 Dubs or single Skips
15 Russian Swings

5/3 Row
5 Burpees over erg

4 x [2 x 2mins on: 2mins off] 30mins

TUESDAY

Fitness

A.
Javelin Press
3RM

B.
Waiters Walk
Max weight for 50m

C.
Situps
Max reps in 2mins

D.
KB Hang Power Clean & Push Press
AMRAP in 10mins

Performance

A.
Bottoms Up KB Press
1RM

B.
Waiters Walk
Max weight for 50m

C.
L-sit
Max time in 2mins

D.
KB Hang Power Snatch 24/16kg
AMRAP in 10mins

 

WEDNESDAY

Fitness

A.
Strict CTB Pullups
Max reps in 4mins

B.
50/30cal Row
40 Wallballs 9/6kg
30 Box Jumps 60/50cm
20 Burpees
10 Ring Muscle ups (or Deck Squat Slamball 9/6kg)

AMRAP in 7mins

C.
400m Double MB Run 2 x 9/6kg

THURSDAY

Fitness

A.
FR Reverse Lunge
Build to a 10RM, alternating legs

B.
"The Chief"
5 sets
AMRAP 3
3 Power Cleans 60/40kg
6 Pushups
9 Squats
- 1min rest between sets

Performance

A.
Overhead Squat
Build to a 10RM

B.
“Master Chief”
5 sets
AMRAP 3
2 Power snatches 60/40kg
4 Ring Dips
6 Pistols
–1min Rest between sets

FRIDAY

A.
Suitcase Carry
Build to a max weight for 15m each side (rest 60s between sides)

B.
Zercher Carry
Build to a max weight for 15m (Deadball, axle, yoke)

C.
50m Bear Crawl
100m Rack Carry 2 x 24/16kg
50m Bear Crawl
200m Farmers Carry 2 x 24/16kg
50m Bear Crawl
100m Belly Carry 2 x 20kg/1 x 20 + 1 x 10kg
50m Bear Crawl

SATURDAY

A.
40min AMRAP
35 Double Unders
300m Bike
250m Row
200m Run
15 Swings 24/26kg
10 Burpees

 

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