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Go hard/Go home – is that your choice?

pete_dragon

Intensity and hard work are a necessary part of any effective training methodology, and none more so than ours.

 But without the word ‘relative’ in front of them, there is a danger of misunderstanding what hard work and intensity look like.
By relative, we mean your effort is in relative to your fitness level and your experience with the prescribed movements.
Understand that we are NOT going to tell you to ‘go hard or go home’.

We’re not going to call you out if you stop to rest.
We’re not going to tell you to ‘add more weight, ya wuss’
We’re not expecting you to impress us with how much you can sweat, and hurt.
What impresses us is;
Seeing you listen to your body.
Improving range of motion before load.
Asking the coach for help with alternative training because you are tired, stressed, injured.
Embracing the beginners mind, enjoying both the learning of new skills as well as the constant practice and refinement of old ones.
Once you’ve got that stuff down, the other stuff can actually be an interesting (and safe) place to explore.

TRAINING MAY 29

Monday

FITNESS & PERFORMANCE

“Hillary” (conquered Everest on this day 1953)

“BaseCamp”

20 Walking Lunges

20 Situps

20 Hang Power Clean 60/40kg

800m Run

AMRAP in 15

Rest 2mins

“Ascent”

15 Burpees

15 Front Squat 60/40kg

15 CTB Pullups or Jumping CTB

50m Single Arm Rack Walk/arm 24/16kg

AMRAP in 10

Rest 2mins

“Summit”

10 Power Snatch 60/40kg

10 Box Jump Overs 75/60cm or step up overs

10 OH Squat 60/40 or Front Rack Rev Lunge

20 Bar Muscle Ups or 15 Wallwalks

For time (5min cap)

Tuesday

FITNESS

PERFORMANCE

A.

Tall Kneeling SeeSaw Press

4 x 8, building

A2.

Rope Tech

B

2 Rope Climbs

Max HS Shoulder Taps

20 Sledgehammer Strikes

100m Walk

E4M x 4

A1. Bottoms Up Press

5 x 3/arm, building

A2.

Legless tech

B.

2 Rope Climbs

Max rep strict HSPU

20 Sledgehammer Strikes

100m Walk

E4M x 4

Wednesday

FITNESS

PERFORMANCE

A1. Split Squats

4 x 6/leg, build

A2. Romanian Deadlifts

4 x 8, build

A3. Strict TTB

4 x 5

B1. Goblet Squats

3 x 12, building

B2. 3-point Plank

3 x 20-30 sec/arm

C.

20 Russian Swings

20 Burpees

20 SDHP

20 Goblet Lunges

A1: Back Rack Step Ups

4 x 12, building (alt legs)

A2: Sumo Good Mornings

4 x 8, building

A3: Icecream Makers

4 x 5

B1. Deadball Squats

3 x 10, building

B3. Weighted OH Situps

3 x 8, building

C.

20 Deadlifts 60/40kg

20 Wallballs 9/6kg

3 rounds for time

Thursday

FITNESS & PERFORMANCE

A.

5 Plate Get ups

10 Plate Windmills (5/side)

20/15 cal Row/Bike

30m Plate weighted bear crawl

400m Run

AMRAP in 35 minutes

Friday

FITNESS

PERFORMANCE

A1. Strict CTB

3 x 1-3

A2. Kipping tech

3 x 15 kipping swings

A3. KB Clean and PP tech

3 x 6/arm

Girl Friday

‘Helen’

400m Run

21 KB Swings

12 Pullups

3 rounds

A1. Strict MU

3 x 1-3

A2. Kipping tech

3 x 15 kipping swings

A3. KB Snatch tech

3 x 10/arm

Girl Friday

‘Helen’

400m Run

21 KB Swings

12 Pullups

3 rounds

Saturday

FITNESS + PERFORMANCE

A.
4 Deadlifts + 3 Hang Power Clean + 2 Front Squats + 1 Jerk

- Build to a heavy set

B.
15 Wallballs 9/6kg
10 TTB or Hanging Knee Raise
5 Hang Power Cleans @ 60% of A.
AMRAP in 5mins

C. Tailpipe 3′s
2km Row for time

- P1 Rows
- P2 Rack Hold 2 x 24/16kg
- P3 Plank Hold

*rowing can only be done with both P2 and P3 in their hold positions, as soon as one needs to rest, team members rotate and continue rowing once the holds are started.

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