022714

REST DAY!

14.1 is released today and will be included in the programming for the weekend.

022614

022514

022414 mo' front/back squats (with snatch work and open prep chipper)

Messing around on how i want these workouts prioritized. I will generally list the workout in order of priority, and these workouts are meant to be broken up into two sessions. If you are on a one workout schedule and have time for the all the work listed  I would perform The squat work, then snatch work, then chipper or "barbie cardio"

Barbie cardio is pretty much exactly what it sounds like. low impact aerobic work that can be done on anything from a concept2 or elliptical. When performing barbie cardio, the preferred method is intervals generally working intervals at 90-95% effort  for 30s followed by about 50% effort for the next 30s and repeated till time is met. Minimum time for barbie cardio will always be 20 mins, an can venture into much longer durations based on athletes needs. Make a good decision with this; don't let barbie cardio take away from your strength and technique work.

Metcon Pace Goals:

excellent (would impress me): sub 5 mins/unbroken wallshots

decent (what should be scaled towards as a goal): sub 7 mins (wallshots sub 2:30)

needs work (should've scaled lighter for faster pace): 10+ minutes

On the snatch emom, the limiting/fatiguing element should be you're power snatch. If you are having trouble with the hang or snatch balance, work is needed on those elements as they are there to grease proper mechanics and movement for full snatch.

022314

rest day.

take care of yourself, recover, get ready for the week.

022214

Choose strategy that allows you to move quickly and consistently through the wall shots and push that row pace hard

022114

Hopefully you took your rest day seriously. Getting some upper body work in. AM is meant as capacity work, DO NOT GO TO FAILURE. Hit some moderate effort weight on the strength and try to go unbroken on intervals.

Get better, not broken; more work coming up tomorrow.

022014

REST DAY!

Get a good warm up in, mobility, and some recovery. May make an update on some stretching routines for lower body/upper body, but that's more likely to come in the future.

Great day for yoga, massage, epsom salt baths, contrast showers.... whatever makes you feel good and get ready for more training, do it.

021914

A) 4 sets of 7-13 front-back squats @ 94% of monday's squat

B) 4 rft:

100m shoulder carry  (switch shoulder at the 50m, heavy but unbroken)

20 swings 70/53

20 plate burpees

20 V-ups

021814

Mobilize those shoulders!

021714

Hopefully first of many post. This is the beginning of a 10 week cycle that will prioritize squats.

SMALL EDIT: 5 rounds for the PM conditioning