If fitness was like iceskating.

blades-glory

One of the things I love about the way we coach and train, is how objective it is.

We have movement standards, range of motion demands, and work output measurements with everything we do.

If you didn’t squat low enough, the rep doesn’t count.

If you didn’t hit the wall above the height line, the rep doesn’t count.

If you didn’t lock the weight out over head and show control, the rep doesn’t count.

If you didn’t do all the specified reps, your score is invalid.

In sports such as iceskating, gymnastics and diving, the scoring is based completely on HOW THE MOVEMENT LOOKS.

Not how many reps you did or how fast you did them.

Imagine that?

Instead of trying to get a sub 2 minute time for the workout Fran, the judge didn’t count your reps or even your range of motion, but instead how upright your torso was, how straight ahead your feet were, how smoothly you locked the bar out overhead, and whether you were nicely balanced on your own two feet, no shuffling steps or collapsing arches.

Would that affect your time?

Or do you move like an iceskater already…..?

With this week being our Reset Week, before a new block of baseline testing, it’s a great time to just train for the love of movement and how it makes you feel.  You can still work hard, but take your focus away from the time/reps/load and direct it towards mastery.  It might be a welcome break for you.

TRAINING JULY 3-8

 Monday

FITNESS & PERFORMANCE

A1.
Power Clean + Hang Squat Clean + Squat Clean
Build to a heavy set
A2.
Seated Straddle Raises
Sets of 10-20

B.
“Gone in 60 seconds”
In 6 minutes (for meters)
10 Cleans 100/70kg
Run as far as possible in remaining time

*start with an 400m, then as able, a 200, 100, 50, and finally 10m shuttles inside the gym to get an exact score when time is up.
**Every clean completed after the 1st minute is a 100m penalty, so you need to move well and quickly.

Tuesday

FITNESS

PERFORMANCE

A1.

Strict Press

5 x 3-5, build

A2.

Bent Over Double KB Row

5 x 8-10, build

B.

20 Russian Swing 24/16kg

15 Pushpress 30/20kg

10 Jumping Pull up

AMRAP in 8mins

A1.

Double KB Strict Press

5 x 3-5, build

A2.

Bent Over Double KB Row

5 x 8-10, build

B.

21-18-15-12-9-6-3
Russian Swing 24/16kg

HSPU

Pull up

Wednesday

FITNESS

PERFORMANCE

A.

Front Squat

Build to a heavy 5

B.

40/30 cal Airbike (or 200 skips)

20 Hang Power Cleans 45/30kg

40/30 Row

20 Front Squats

400m Run

20 Air Squats

A.

Zercher Squat

Build to a heavy 3

B.

40/30 cal Airbike (or 200 dubs)

20 Hang Squat Cleans 45/30kg

40/30 Row

20 Front Squats

400m Run

20 Back Squats

Thursday

FITNESS

PERFORMANCE

A.

1. HS Shoulder Taps

2. Kipping Bar Swings

EM x 10

B.

1 – 1-2 Rope Climbs

2 – 6-10 Overhead Situps

3 – 30-50m Rack Carry

4 – Rest

EM x 16

C.

10 Powell Raise e/side

15 Ring Row

20 KB Deadbugs, alt

2-3 sets for quality

A.

1. HS Walk

2. Bar Muscle Ups

EM x 10

B.

1 – 1-2 Legless Rope Climbs

2 – 6-10 Overhead Situps

3 – 30-50m Rack Carry

4 – Rest

EM x 16

C.

10 Powell Raise e/side

15 Ring Row

20 KB Deadbugs, alt

2-3 sets for quality

Friday

FITNESS

PERFORMANCE

A.

Power Clean + Front Squat

- build to a heavy triple

B.

‘Elizabeth’ (see Jan 20th)

15-12-9

Power Clean + Front Squat

Burpees

A.

Squat Clean

- build to a heavy single

(not a max)

B.

‘Elizabeth’ (see Jan 20th)

21-15-9

Squat Clean 61/43kg

Ring Dips

Saturday

FITNESS & PERFORMANCE

In teams of 3;

3000m Row

2000m Run

1000 Double Skips

TIME CAP 30 MINS

Row

One person works at a time, no more than 500m; during your rest, you must complete:

10 Wallballs 9/6kg

15 Russian Swings 24/16kg

Run

One person works at a time, no more than 200m; during your rest, you must complete:

1 TGU e/arm 24/16kg

Skip

One person works at a time, no more than 100; during your rest, you must complete:

10 Medball Situps 9/6kg

20 Kayaks