YBF

barrells

Apparently this acronym actually stands for a lot of different things.

Your Best Friend.

Young, Black and Fabulous.

You’ve Been Framed….

I’ve always read it as, You’ll Be Fine.

Recently, in conversations with clients and other gym owners, the topic of danger has come up alot.

Dangerous movements, dangerous programming, dangerous competitions, dangerous coaches.

And it can be so easy to get swept up in it.  We focus on the 5% instead of the 95% of positive elements.  So much so that we miss the chance to learn.  I’m as guilty as anyone of this.
But the thing is, part of the reason we train with so much emphasis on movement quality, body awareness and mastery, is because of the buffer it creates for when things don’t go so well.
You’ll be fine.
If you move well.
If you respect your team mates.
If you listen.
If you have peripheral awareness.
If you ask questions.
If you don’t bank your entire self worth on the outcome.
If you use common sense.
If you take responsibility for your range of motion.
If you treat dangerous events as opportunities.

TRAINING NOV 6

Monday

FITNESS

PERFORMANCE

A1.

Front squat

4 x 10 reps, heavy (1 more set than last week)

A2.

Balance drills (rope walks, lily pad jumps, slack line,

2 x 4 beam balances)

B.

2-4-6…etc

DB snatch 20/15kg

Goblet Lunge

AMRAP in 7mins

A1.

Back Squat

3 x 10 reps, heavier than last week

A2.

Balance drills (rope walks, lily pad jumps,

2 x 4 beam balances, slack line etc)

B.

2-4-6….etc

KB Hang Snatch 24/16kg

Box Jump Overs 60/50cm

AMRAP in 7mins

Tuesday

FITNESS

PERFORMANCE

A.

1. Box Support

2. Chin over bar

3. Hollow hold

Alt EM x 9mins

(3 rounds)

B.

1. HS Shoulder Taps

2. Rope Climb

3. Candlestick Roll

Alt EM x 12mins

(4 rounds)

C.

100 Single Arm DB or KB Pushpress

- 5 Situps every rest or hand change

A.

1. Ring Support

2. Chin over bar

3. Hollow Rock

Alt EM x 9mins

B.

1. HS Walk

2. Rope Climb

3. Candlestick Roll

Alt EM x 12mins

C.

100 Pushpress 40/25kg

- 5 TTB every rest

Wednesday

FITNESS

PERFORMANCE

A1.

Box Step Down

4 x 6/leg

A2.

Side Planks

4 x 30sec/side

A3.

Broad Jumps

4 x 3

B.

30 Russian Swings 24/16kg

20 Goblet Squats

10 Box Vaults 75/60cm

AMRAP in 6mins

A1.

Weighted Pistols

4 x 5/leg

A2.

Star Planks

4 x 30sec/side

A3.

Triple Jumps

4 x 3

B.

30 CTB, then

AMRAP Air Squats in 3mins

30 TTB, then,

AMRAP Air Squats in 3mins

Thursday

FITNESS

PERFORMANCE

A1.

Deadlift

5 reps EM x 7, all heavy (RPE 8-9)

B.

10-1

KB SDHP

Burpees

A.

Power Clean

1.1.1 EM x 7, heavy (1 more than last week)

B.

10-1

Hang Power Clean 60/40kg

Bar Facing Burpee

Friday

FITNESS

A1.

Strict Pullups

3 x max -1

A2.

Turkish Situp

3 x 5 rep/arm

B1.

Strict TTB

3 x 10

B2.

Strict Dips

3 x 10

C.

400m Front Rack Carry 2 x 24/16kg

- accumulate 20m Bear Crawl for every rest

(perform at the end)

Saturday

FITNESS

PERFORMANCE

A.

4 Snatch grip deadlifts + 3 Hang Power Snatch

+ 2 OH Reverse Lunge

Build to a heavy set

B.

400m Run

20 Wallballs 9/6kg

10 DB Snatch 25/17.5kg, alt

5 DB STOH e/arm

AMRAP in 20mins

A.

OH Squat

Build to a heavy 5

*from the floor, no rack

B.

800m Run

80 Double Unders

40 Wallballs 9/6kg

40 Hang Power Snatch 40/25kg

400m Run

20 Pistols

20 Power Snatch 52.5/35kg

200m Run

10 OH Squat 70/47.5kg

AMRAP in 20mins

Sunday

RECOVERY

1.Row
2.Goblet Carry
3.Bike
4.Ring Plank
5.Single Skips
6.Overhead Plate Get Ups (or Zercher)
1min at each station, x 6 rounds (36mins)
* continuous running clock