Love the ‘bad’ days.


Always nice to hear from someone that they are loving the workouts lately.

But it’s rare that I’ve done anything different.  Sure, I’m constantly working to improve it, tinkering, tweaking, speaking to some of the finest coaching minds on the planet, experimenting, failing, learning….

But no matter the exact content, the principles are still the same – variance, gymnastic skill practice, a bit of a strength bias, short circuits and high intensity intervals, with an over-riding emphasis on movement quality.

So, if you’re loving the programming lately, it could be just that the gods of variance have smiled down upon your favourite exercises, rep schemes and time domains.

But if those same gods withdraw their favour next week, what then?  There’s no denying that some workouts are almost FUN when the combinations are just right, you're working hard and you are in the zone, but when it’s everything you hate (well, we know you don’t HATE anything, or if you do, that’s a burpee right….), how do you deal with it?

I would wager that the workouts that look the least interesting to you, are the ones that will be the most productive, and offer the greatest results.    I forget how it goes exactly, but I remember reading something by Dan John, a renowned strength coach, who said that most days in the gym are simply turning up and getting it done.  But we have to deal with those days, in order to have the truly good ones.

Now, I’d like to think that we have a lot of good days here at CFNZ.  But have no doubt, there will still be some less fun days from time to time.

Love those days too, and watch your progress skyrocket.

Strict Pullups
5 x 1-2
Ring Rows
5 x 6-10
Kipping Swings
5 x 10-15B.
200m Run
20 Walking Lunges
E4M x 5
Hang Power Snatch + Power Snatch
5 sets, building
Dbl Rack Walk
5 x 50m, buildingB.
10 Single Arm DB Power Clean
10 Burpees
AMRAP in 7mins

10 x TGU

5 x 5, building
Double Under practice
3-5 attemptsB.
EM x 10
10 Lateral Jumps
10/7 Pushups
Front Box Squats
5 x 5, building
Strict TTB
5 x 8B.
50m Sled Drag
35/20 cal Row
20 Russian Swing
10 OH Situps
Rest 2min
3 sets
Hang Power Clean + Front Squat + Power Clean
Build to a heavy set
30 sec Ring Support
30sec Side Plank HoldB.
800m Run
8 DB Rows
8 DB Hang Power Cleans
8 DB Thrusters
2 rounds
3-5 Pull Ups +
2-4 CTB Pull Ups +
1-3 Bar Muscle Up
5 sets, focus on seamless transition between movements
CTB pullups
3 x 60% of maxB.
200m Run
20 Wallballs
E4M x 5
5 x 1 @ 85-87.5%B.
10 Deadlifts 40/25kg
10 Hang Power Snatch
10 OH Squats
AMRAP in 7mins
Pushjerk + Split Jerk
Build to a heavy setB.
EM x 10
30 Double Unders
10/7 kRing Dips
Back Squats
4 x 5 @ 80-85%
Legless Rope Climbs
4 x 1-2B.
50m Sled Drag 40/30kg
35/20 cal Row/Bike
20 Russian Swing 32/24kg
5 Bar MU
Rest 2min
3 sets
4 x 1.1.1 @ 80-82.5%B.
800m run
8 Squat Cleans 90/60kg
2 rounds

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