No you don’t have to start from scratch….

Ox showing off his #rcf09reallifefitness at 5500m!!

Ox showing off his #rcf09reallifefitness at 5500m!!

Don't forget, this week we are back in action with the full schedule!

We’ll keep you posted about specialty classes and Fundamentals that will start to work their way into the mix over the next month or so.

We'll also have further programming options for the classes, with strength and accessory additions, plus our Open skill work.  What is the Open you newer members ask?  Read tomorrows post to find out.......

So, this week, we've had lots of moans and groans about how hard it has been coming back from holiday and some people feel that they have gone backwards.

Trust me, you'll be ok, a week or two is NOT the end of the world, in fact, a couple of weeks off hard training is the BEST thing you can do for yourself once in a while.  In fact every 6-8 weeks, you should have an easier week, then every 3-4 months you should have a few extra days of rest or super easy activity.

Once you get back into training, if it’s been a few weeks since you’ve trained with any intensity and/or done any strength work, take care on the bigger movements, squats, deadlifts, cleans, keep it 10-15% lighter in the oomph department today and move through the conditioning work at about 80-90%.  I don’t want to see any one either blowing a foo foo valve trying to match their December 23rd PR, or throwing a tanty because they are nowhere near said PR………:)

Trust me, it will only take 3-4 days, and you’ll be back to normal and firing on all cylinders.  I know you've got a lot you want to acheive in 2015, so it's best to start off right!

FITNESS

A.

Deadlifts

4 x 6, building

DB Press

4 x 6, building

B.

EM x 12, alternating

15-20 Russian Swings

Down/Up Shuttle Run

10-15 DB Pushpress

PERFORMANCE

A.

Deadlifts

4 x 4, all heavy

Bent Press

4 x 3 e/arm, building

B.

EM x 12, alternating

15-25 KB Swings

Down/Up Shuttle Run

10-15 DB Pushpress

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