Josh in the Gym: The pace is just right

Josh in the Gym: The pace is just right

Josh in the Gym: The pace is just right

Volts! Vixens! There’s only 6 spots left for the ‘Double Under like a MOFO’ seminar!

Make sure to sign up before it’s too late…because we all want our Double Unders to be great!

 

Tuesday’s Training: 

Pre-Skill Structural: KB Down the Floor Walking Lunge (1 or 2 kb’s)

  • 3 sets

 

Skill: Back Squat

  • 10-12 reps @ 30×0

 

WOD: 5 rounds for max reps :30 on, :30 off  (no 1 min rest after 3 stations!)

  • Burpees
  • Wall Ball
  • 5 Meter Cone Sprint

Ax4. Back Squat

  • 6-8 reps @ 20×0
  • Rest 90 seconds

 

Bx3

B1. 2KB Front Rack Walking Lunge down floor

  • Rest 20 seconds

B2. Dips

  • 6-8 reps @ 20×0
  • Rest 1 minute

 

C. 4 Rounds for max reps: 30 on, 30 off (only rest is rotation)

  • Burpees
  • Wall Ball
  • 5 Meter Cone Sprint

Ax4. Back Squat

  • 3 reps @ 20×0
  • Rest 2 min

 

Bx3

B1. 5 Perfect HSPU ADAP

  • Rest 30 sec 

B2. Barbel Walking Lunge down floor

  • Rest 1 min

 

C. 15 sec on, 45 sec off x 16 sets

  • Airdyne
  • Push Up Burpees
  • 5 meter cone sprint                                                                                                                                                                                           

Volts! Vixens! There’s only 6 spots left for the ‘Double Under like a MOFO’ seminar!

Make sure to sign up before it’s too late…because we all want our Double Unders to be great!

 

Tuesday’s Training: 

Pre-Skill Structural: KB Down the Floor Walking Lunge (1 or 2 kb’s)

  • 3 sets

 

Skill: Back Squat

  • 10-12 reps @ 30×0

 

WOD: 5 rounds for max reps :30 on, :30 off  (no 1 min rest after 3 stations!)

  • Burpees
  • Wall Ball
  • 5 Meter Cone Sprint

Ax4. Back Squat

  • 6-8 reps @ 20×0
  • Rest 90 seconds

 

Bx3

B1. 2KB Front Rack Walking Lunge down floor

  • Rest 20 seconds

B2. Dips

  • 6-8 reps @ 20×0
  • Rest 1 minute

 

C. 4 Rounds for max reps: 30 on, 30 off (only rest is rotation)

  • Burpees
  • Wall Ball
  • 5 Meter Cone Sprint

Ax4. Back Squat

  • 3 reps @ 20×0
  • Rest 2 min

 

Bx3

B1. 5 Perfect HSPU ADAP

  • Rest 30 sec 

B2. Barbel Walking Lunge down floor

  • Rest 1 min

 

C. 15 sec on, 45 sec off x 16 sets

  • Airdyne
  • Push Up Burpees
  • 5 meter cone sprint                                                                                                                                                                                           

The road to our goals is long. It’s not a sprint. If it were, we’d see nothing but fit people and obesity wouldn’t be an “epidemic” that’s sweeping the nation. The main philosophy behind this year’s training is that good things come to those who wait. I was always told by my father, “Trust in the training.” I haven’t forgotten that lesson, and it holds true today. While I’m not hitting 4-a-days like I used to in the past (which, by the way leads to overtraining, sickness, and time away from achieving your goals.) I, instead, trust in the training and testing that my coach prescribes. It’s a sound reminder to myself that if I want to run a marathon, I can’t sprint the first 400 meters.

Runner-in-starting-blocks

If you find yourself feeling like you over-do it because you want to catch up to where you think you should be, slow down. You’ll get there. Believe in the pace. Trust in the training.

Monday’s training:

A. Row 1 Min for Average Watt’s
549 Watts per min/185 lbs (Bodyweight) = 3 Power Output

B. 20 Rep Back Squat
305#

4 Hours Later

Cx3
C1. Strict Pull Ups @ 11X1
12 Reps per Round

C2. GHD Raises @ 2020
10 Reps per Round

C3. Barbell Evil Wheels
10 Reps per Round
(1 Round done in snatch-wide grip)

D. 15 Min AMRAP
-400m Run
-15 KB Swings @ 70#
-5 Bar Muscle Ups

4 Rounds + 200m Run

See you guys soon!

-Murillo