Intensity is relative

lara_sled
Relative to;
  • your fitness
  • your mobility
  • your training experience
  • your levels of work/life stress
  • your sleep debt
  • how intensely you’ve trained the day before
  • your nutrition over the past week
  • your understanding of the movement
  • your injury status
  • your menstrual cycle
  • your daily activity level at work
  • your mood

Intensity does NOT mean as hard as possible, every day.

It’s all relative.
Learning this lesson, will change your life.
MONDAY
A1.
Deadlift
Build to a heavy 5, reset
A2.
HSPU
Sets of 5

B.
‘Furiosa’
800m Run
30 Deadlifts
800m Run

A1.
Deadlift
Build to a heavy set of 5, tap n go
A2.
HSPU
Sets of strict (if doing Diane) or athletes choice (if doing Furiosa)

B.
‘Diane’
21-15-9
Deadlifts 102/70kg

Or
‘Furiosa’
800m Run
30 Deadlifts @ BW
800m Run

C. Cooldown
6 Lunge Flow (perfect stretch + cossack + pigeon)
4 TGU
2mins Thoracic focus on foam roller

TUESDAY

A1.
Front Squats
5 x 3, building
A2.
Precision Jumps
5 x 3 at a challenging distance

B.
10 Pistols or High Box Stepups
10 Ring Rows
50m Sled Drags (moderate weight)
10 RNT OH Squats
50m Rack Walks
10 Powell Raises e/side
AMQRAP in 15mins

A1.
Back Squat
5 x 5, building (pause 3 sec on last rep of each set)
A2.
Precision Jumps
5 x 3 at a challenging distance

B.
10 Pistols or High Box Stepups
10 Ring Rows
50m Sled Drags (moderate weight)
10 RNT OH Squats
50m Rack Walks
10 Powell Raises e/side
AMQRAP in 15mins

WEDNESDAY

A.
Pushpress
3 reps EM x 12, building

B.
60/40 cal Row buy in;
5 DB Manmakers
15 Situps
AMRAP in 7mins

A.
Pushpress + Pushjerk + Split Jerk
EM x 12, building

B.
60/40 cal Row buy in;
15 STOH @ 60/40kg
15 Russian Swings 32/24kg
AMRAP in 7mins

THURSDAY

A1.
Hang Power Clean + Power Clean
Build to a challenging set
A2.
Double Under practice

B.
10 DB Snatch
10 Slamballs
10 Goblet squats (with snatch bell)
AMRAP in 3mins
Rest 1min
3 sets

A.
Power Clean + Clean
Build to a heavy set, reset reps

B.
5 Hang Squat Cleans 60/40kg
10 TTB
15 Wallballs 9/6kg
20 Double Unders
AMRAP in 3mins
Rest 1min
3 sets

FRIDAY

A1.
Rope Abseils/Laydowns
5 x 3
A2.
Pushups
5 x 6-10

B.
10 x 10m Shuttle Runs
8 Deadball Shoulders
6 Burpee Plate Lateral Jumps
4 Plate Getups
2 Wallwalks
AMRAP in 12mins

Rope Climbs
5 x 1-2
Ring Dips
5 x 6-10

B.
10 x 10m Shuttle Runs
8 Deadball Shoulders
6 Burpee Plate Lateral Jumps
4 Plate Getups
2 Wallwalks
AMRAP in 12mins