The Greater of Two Goods

Monday, July 28, 2014

Weekly Programming Links:  Group Class, Venice Barbell Club, Paradiso Gymnastics

Prehab

PVC Dislocates
Super Rack Stretch with Band
Foam Roll Lats
Foam Roll Quads/Glutes

Warmup

5 Inchworms
30 sec Plank
30 sec Reverse Plank
10 KB Swings
10 Goblet Squats
10 Lunges
Groiners / Gristle
10 Over and Under Fence

Cool Down

:30 Pec Stretch
:30 Pigeon Stretch, each side
:30 Couch Stretch, each side
1:00 Straddle Stretch

Fitness

Strength

Four sets with 45 seconds rest between sets:

Kettlebell Swings x 15-20 reps
Wall Climbs x 3-5 reps
Russian Step-Ups x 10 reps each leg – DEMO
Reverse Plank x 30-45 seconds

Notes: New athletes and those with mobility issues should work the Russian style kb swing. Scale the rom on the wall climbs as needed.

Conditioning

Complete as many rounds and reps as possible in 8 minutes of:
5 Man-Makers – DEMO
10 Burpee Box Jumps

Advanced

Strength

Five sets of:
Front Squat x 2 reps

Notes: Rest as needed. Build over the course of the five sets to today’s heavy double.

Focus on depth, good position and finding that ‘bounce.’ Remember this is training for your cleans, thrusters, wall balls, etc. Keep that torso upright!

Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

Notes: These should be full squat, prioritizing technique. Do not move up in weight if you are not hitting good positions.

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

Today’s Advanced programming is three different strength portions with no conditioning wod.  Don’t be fooled.  This is high volume at high percentages and will be a workout in itself.  At times our two programs, Fitness and Advanced, are similar, but on days like today, they are complete opposites.  That is because each program has different goals.  Fitness has general strength and conditioning as the long term goal.  Advanced has proficiency in Crossfit (meaning high volume/weight gymnastics and lifting), as the long term goal.  We recommend you pick a program based on your goals and stick with it, instead of bouncing around between both programs based on what’s “fun” or which is the “better” workout.  “The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity.” -John Romaniello.  If you are bouncing around programs then you are not executing it properly or consistently.

  Another way I like to think about it is that the worst program in the world will provide better results if you believe in it 100% and execute it perfectly.

  Lucky for you, our two programs are both awesome so you can’t go wrong either way.