Success lies in the past, not the present….

Joelene is ramping up her training volume ahead of the Pacific Regionals. Not recommended for 2012 Joelene!!

2016 Joelene is ramping up her training volume ahead of the Pacific Regionals. Not recommended for 2012 Joelene!!

What do the champions of this sport do in the gym, to be the champions that they are? 

This is a question that many CrossFit Games hopefuls ask themselves, as it makes sense to emulate those that have come before them, in the pursuit of elite performance.

Well now that question can be answered!

For just a few dollars per month, you can subscribe to see "What Rich Is Doing", or 'follow the exact training schedule' of Dan Bailey, and many other top athletes.

There's just one small thing to consider.

If Rich Froning from 2011 travelled forward in time, and tried to throwdown with Rich of 2016, he would get crushed.....

Because he's spent 6 years building tolerance to the crazy volume of daily work that he's so famous for.

It's very common (and probably a good idea) to train the way the champs train, if you want to be a champ one day.

But do what Dan Bailey was doing in 2011, not what he's doing now.
Likewise, when we're talking fitness for health and longevity, look around the gym at the person you think reflects who/what you'd like to be, and talk to them about what their FIRST year of training was like.
I'd put my rotting arms down if I could, but damn, those pullups got me all like....

I'd put my rotting arms down if I could, but damn, those pullups got me all like....

You wont catch the 2016 Joelene, by imitating the 2016 Joelene.  Instead, find out how much training she did back in 2012, and the fundamentals that were learned and practiced many times before muscle ups, handstand pushups, and huge, double day workouts...

It's like pullups.

When you first start training, one rep is a maximal strength effort.
Imagine if I gave you 30 reps to do.  You'd look like a cast member from The Walking Dead, unable to relax your poor, jacked up arms for about 3 days....
But after months/years, maybe 20 reps is now your best effort in one set.   Meaning you could crush that 30 reps in two easy sets, and ask the coach for more please.
Volume is a powerful thing.  But you have to earn it.  And respect it.
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Don't forget this month is Ape-ril!  Daily brachiation drills to improve mobility, grip strength and bullet proof your shoulders.
Monday Tuesday Wedneday Thursday Friday
FITNESS Front Squat
4 x 3 @ 75% 4102Strict Press 1RMOverhead Hold @ 1RM press
Max Strict Pullups30 Russian Swings
6 TGU
25 Russian Swings
4 TGU
20 Russian Swings
2 TGU
1. 15/10cal Row
2. 15 Slamballs
3. 15 Burpees
4. Rest
EM x 20Rest 7 mins
800m Slamball Run
Snatch grip deadlift + Hang Power Snatch (+ OH Squat)
- build to a challenging set
Alternate with;
Strict TTB
- 5 x 5-8 reps10 Wallballs
10 DB Snatch
10 Parallette Jumps
AMRAP in 7mins
Split Squat
4 x 8 e/leg1 min DB Row
1 min DB Power Clean
1 min Weighted Situps
3 rounds
Hang Power Clean + Power Clean + Front Squat
- build to a challenging set
Alternate with;
HSPU
- 5 x 3-5 reps10-1
DB Strict Press
Russian Swing
PERFORMANCE Front Squat
4 x 3 @ 75% 4102Strict Press 1RM
Weighted Pullup 1RMOverhead Hold @ 1RM press
Max Pullups30 Russian Swings
6 TGU
25 Russian Swings
4 TGU
20 Russian Swings
2 TGU
1. 15/10cal Row or Bike
2. 10 Burpee Box Jumps
3. 20 Wallballs
4. Rest
EM x 20Rest 7 mins800m Slamball Run 15/12kg
Snatch grip deadlift + Hang Snatch
E2M @ 65% x 1010 Power Snatch 40/25kg
15 TTB
50 Double unders
3 rounds
Back Squat
4 x 8 @ 70%1 Wall Walk
2 DB Squat Snatches 25/15kg
3 Bar Muscle Ups
7 rounds
Paused Clean Liftoff +Low hang Clean
@ 75% of 1RM CleanAlternate with;
HSPU
- 5 x 3-5 reps10-1
Deadlift @ Clean complex weight
Pushups

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