A: Warm up – 3 rounds:
B: Front squat 5-5-5-5-5
C: HSPU VOL training (15 min) w/ light KB swings and box jump fillers
Aves hitting a DL PB the other night (CF Total)
5-5-5-5-5 shoulder press
Rest 5 min then:
Tabata KB swings
— Go light: 16kg for boys / 12kg for girls – we're after quickness on this one. Pop it up with your hips and pull it back down, then snap again….
In short: People lead busy lives and lately I've found that it's a good idea to start simplifying your life by cutting unimportant things out in order to focus on the important.
I know what we do at Adapt is hard but after doing that other things get/seem easier. seriously, it gives you perspective. Life perspective. Whether your dealing with a deadline at work or playing with your kids – everything just seems easier…? Yeah?
In making a choice on what to cut out of your life to simply I'd encourage you not to cut fitness as it adds to every other aspect of your life. stat.
5-5-5-5-5 front squat
rest 5 min, then:
10-1 Box jumps,
1-10 Clapping pushups
eg. 10 box jumps, 1 clapping push-ups, 9 box jumps, 2 clapping push-ups, etc…
Here's Tim busting out a dead hand muscle-up yesterday afternoon after 20mins of coaching…? The guy's a beast!
10min rotator cuff: rehab/prehab.
med ball chest passes off the deck 3×[email protected]
ME Upper body: 5-5-5-5-5 floor press
rest 5 min then:
— rest 2 min between each round
Record times and loads (if scaled) for each round.
Fight Gone Bad' weekend recap.
The weekend just past was absolutely epic! I mean I know I say awesome and 'epic' all the time but seriously, you just had to be there to experience it. Sean and I watched as all our regular guys rocked up one by one and just kept on coming. A big thanks goes to JP for letting us borrow his C2 it's pretty clear that that's gonna be a piece of new equipment on our top priority list. We had 4 complete newbies join us and Kai dropped by from 2600 to coach and then show them how it's done. Once again thanks to everyone who made it out and made it such an awesome weekend… Check out some footage of the session below: thanks Nick 🙂
5-5-5-5-5 hang power clean (25min)
Rest 5 mins then:
3 round for time (10min cap):
5 DB Box jumps
10 Toes to bar
Tracking your progress
I've been chatting to a couple of you and I've gotta say that it's absolutely crazy how many of you don't actually track yourselves – eg. record tangible data on your fitness journey: your workouts, your food intake, your sleep, emotions, etc.) How are you supposed to progress towards a goal if you're unable to look back on where you've come from. How can you tweak things for best performance and results if there's no benchmark? It's empowering. No seriously. The new MEBB cycle and the Whole30 pretty much require you to do this. If you care about strength gains and you know that “the next session builds on the last…” but you can't even remember what you did/lifted last session (weights/reps/times,etc.) than your pretty much wasting our time as coaches. If you understand the empowering sense of achievement and control that keeping a food diary gives you over your food – but your having trouble sticking to 30 days of total paleo – then you simply can't afford not to.
If you keep regular notes and data on a daily basis you put yourself in a position of creating a blueprint for your body. If you can see how your inputs: training, sleep and nutrition are affecting your emotions, your life and the lives of those around you then it's relatively easy to tweak and dial things in that will enable you to adjust your outputs… The J-Roll's got a nice article on understanding your body's levers (although I probably would have said 'dials') it's about tracking as much data as you can and taking you from 'plodding along' to optimum progress!