Friday Fun

Day 2 after the rest Day. I have spoken to many of you about how to best aid your recovery on this new program, With out a focus recovery you will not rap the benefits of this program.

We are finishing up week 1 and if you can not tell by know we are focusing in large part on strength. And not just 1 rep max strength , all sorts of strength, we have a few specific goals though.

First we want to Get you as familiar as possible with the Olympic lifts, not the parts or the pieces; the full Lifts. In my opinion most of the problems that occur can be fixed with a few simple cues and lots of consistent practice this will also  help to build confidence and familiarity with the lifts. Later if there are problems that persist we will be using drills and assistance exercises to correct them.

We also want to increase what I call Gross Strength and Conditioning, basically just your ability to move stuff and to do it quickly and repeatedly. For this we are employing lots of carries, lots of sled pulls, and low skill, High impact movements ( Burpees, Box Jumps, KB Swings, Wall Ball) Note that the focus here is not strictly 1 RM of any typically tested lift, but it is laying the foundation for a lot of work we will be doing later.

Finally while we are focusing on  these things I want to make sure you are exposed to as many different time domain and modalities in the met cons as you always are.

 Note that one thing not listed is specific skill practice. It is assumed that insofar as your inability to complete a movement depends on skill that you will put in some extra time to develop that skill. I have progressions and drills for all of them that can be included into the warm up for your extra sessions.

I have loved the energy surrounding this new program guys Keep it up and keep consistent, for some of you this is not a new thing but for others it is. If you encounter any obstacles let me know and we will see them over come.

In that regard, Many of our firefighters have said that they would be able to make use of some open gym time on Sundays. As you know I will not be able to be there on Sunday, however some of our other coaches have said that they would love to come in and open the gym for you guys. If you could use this please let me know if there are any specific hours that would work best for you.

Practicing the clean, for 13.4 

Tomorrows work out

Warm-up ( Class)
Dynamic
Burgener W/U (snatch grip)
5 steps x 3 rounds
round 1 Hi Hang
 round 2 Hang
 round  3 Below the knees

( pay attention to the things we are working on here it is important)

Pull ups 1 x Max Reps ( 10 Max ) Class
Dips 1 x Max Reps ( 10 Max) Class

EMOM x 12 min (CLass)
Dead Lift @ 55% x 5
Muscle ups x 3 ( Sub False Grip Ring rows if you do not have MU)

Pwr Sn + OHS  60%/3+3 65%/3+3 (70%/2+2)2 (STR/ Renegade)
Cl + Jrk   60%/2+1 70%/2+1 (80%/2+1)3 (STR/ Renegade)

Back Squats  60%/3 70%/3 (80%/3) (STR/ Renegade)

Farmers Carry
2 x 50M Rest 60 sec ( 125 each hand ) (STR/ Renegade)
2 x EMOM Wall Balls x 10 Reps ( 30/20) (STR/ Renegade)

MeCon ( Class)16-12-8
OH Lunge 125/85
GHD Sit Ups