0500 and 1130 at Fredericks Gym
So this program is awesome!
I have simply loved the first two days of it and I hope you have too! We are certainly working hard and motoring through all this stuff. That is all fine and good but YOU are the best person to determine how much is too much. Doing high volumes of work is great once your body is hardened to it so if you start feeling tweaks here and there it is up to you self identify and let us coaches know. We will be keeping an eye on you but help us out and self identify if you start hurting so we can back you off. On the same token, don’t let the pace scare you to ask for help if you need it. If you are uncomfortable with a movement let us know so we can spend extra time with you on it. A lot of comfort with movements, like the Overhead squat, simply come from mobility and experience. Nothing much we can do about that.
Here is the pain for today:
Single Arm Overhead Carry, 80 ft
20 Single Leg Romanian Deadlifts
6 Turkish Get Ups
Spend 15 minutes working on muscle-ups.
Sumo Deadlift High-pull, 75/55 lbs
Tabata Shoulder-to-Overhead, 75/55 lbs
Tabata AbMat Sit-up
Tabata Air Squat
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
For distance: Row, 5 mins
Mid-thigh Snatch from blocks or hang
3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85%
Snatch High Pull from blocks or hang 4 x 3 @ 90%
Front Squat 5RM