How do I scale thee?

Congrats Coach Tracey on the win at  Taurus NZ Nationals!!

Congrats Coach Tracey on the win at Taurus NZ Nationals!!

Work/time = Power = Fitness
In other words do more work in less time.
But work = force x distance.
I know the distance isn't a problem, given the amazing range of motion and standard of movement everyone demonstrates on the daily...
However, force is sometimes, another matter.
If speed becomes the only concern, sometimes the load on the bar is lighter than it could be, in order to go fast.
Generally, fast movement is what we're after, with excellent form of course.   But scaling the crap out of the workout, just so that you can go fast doesn't always help...
Force = mass x acceleration
If we decrease the mass too much, then all the acceleration in the world wont give us the force we need, to do the work we need.
Sure, it can be tough to figure out the right weight every time, every day is a new challenge, different exercises, rep schemes and time domains.  Don't despair, all it takes is some practice.  And don't forget, you have plenty of help/advice/gentle goading from your coaches :)
Hey, I get it, math is boring.
Power however, is exciting.
Especially when it = more fitness...
FIT A1.
Split Squat
3-5 x 8 e/leg
A2.
Rope Climb
5 sets x 1-3 repsB.
30 Walking Lunges
30 Russian Swings
30 Situps
30 SDHP
AMRAP in 10mins

C. Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises

A.
3 Deadlifts + 2 Hang Power Clean + 1 Front Squat
- build to a heavy set.B.
5 Power Cleans (DB)
10 DB Row
20 Single Skips
AMRAP in 8mins
A.
1. 6 Pushpress
2. 10 Burpees
3. 14 Wallballs
Alt EM x 18B.
1. 4 Deadball Shoulders
2. 10 Slamballs
3. 16/12 cal Row
Alt EM x 18
A1.
Front
5 x 5
A2.
Pushups
5 x 6-12B.
800m Run
100m Farmers Walk
50m Sled Drag
A1.
Power Snatch
- build to a heavy 1.1.1
A2.
Kipping Pullup tech
A3,
Supinated Bent Row
5 x 8-10B.
Slam Fran
21-15-9
Thrusters
Slamball
PERF A1.
Bulgarian Split Squat
3 x 8 e/leg
A2.
Legless Rope Climb
3-5 sets x 1-2 repsB.
30 OH Walking Lunges
30 Pushups
30 OH Situps
30 KB Swings 32/24kg
AMRAP in 10minsC.Optional Finisher
Banded Face Pulls
2-3 x 30
Rack Walks
2-3 x 50m
Alternate exercises
A.
Paused Hang Clean
5 x 2 @ 70%B.
2 Power Cleans 70/45kg
2 Lateral Burpee Bar Jumps
AMRAP in 2mins
REST 2mins
4 Power Cleans 60/40kg
4 Lateral Burpee Bar Jumps
AMRAP in 4mins
A.
1. 2 Push jerks building
2. 2 x 3 Strict CTB Pullups
3. 14 Pistols
Alt EM x 18B.
1. 6 Pushjerks @ 60%
2. 10 TTB
3. 15 Wallballs
Alt EM x 18
A1.
Front
5 x 5
A2.
Strict Ring Dips
5 x 6-12B.
100 Double Unders
20 DB Snatch
3 sets
A1.
Snatch
3 x 1.1.1 @ 80%
A2.
Bar Muscle Up
3-5 x 1-5B.
Fran
21-15-9
Thrusters 42.5/30kg
Pullups

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