My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here, and here, they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.


 

Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)

 

Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

Squat complex: 7, 5, 3

 

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

 

Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.

 

 

 

 

Then, 5 minutes of the following kettlebell complex:

 

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

 

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

 

 

 

 

And finally, 5 minutes of:

 

“Floor to feet” (Bottom of burpee to hinge position and back to floor)

 

Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them- athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional full burpees when the drill is over.

 

Gifts.Tools without knowledge suffer the same fate as knowledge without tools.

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