A lot of volume in this workout. Rest accordingly.
Warm Up 15 minutes mobility work.
STRENGTH PRACTICE: Each exercise is 2 sets of 5. Then perform combo movement for 2 sets of 2. All movements loaded.
Cossacks, Rear Lunges, Dragon Squats.
Combo movement is Conventional Squat to Rear Lunge to Dragon Squat. 1 rep per side. All at 75% bodyweight. *Make your transitions controlled! The movements need to be as precise as possible. You will progress faster in terms of efficiency, strength and balance this way. Precise transitioning is the most difficult aspect, and even more important.
Spend another 20 minutes focusing on hip, and ankle mobility. Anytime you need a break, 6 Loaded Pullups with 25% bodyweight.
Finish up with light stretching. Your lower posterior chain should be on fire after this. If you didn’t feel your glute-hamstring complex working, it’s an indicator that you are not yet able to recruit the proper fibers correctly and generate proper trunk tension. Work on each movement, going as deep into the movement as your joints and tissues will allow safely, and progress.
Quick demo of one of my favorite stability challenges. Being strong is sometimes a matter of how you can use movement and stillness in harmony. Practicing this movement is almost magical.
Look closely at the chart below. It’s simple but a very good indicator as to what energy pathway you are depleting when engaging in physical exercise. All are necessary. Depending on your fitness objectives, it’s possible to tap into a specific system to use its properties in your favor less using the other pathways.
Today’s workout is a good example of using the phosphagen and the glycolytic pathways. Due to the body’s ability to break down and rebuild chemical energy at an advanced rate without the presence of oxygen, thus, supplying energy that can only be sustained for a short period of time, some people refer to the act of using the former as metabolic conditioning. (METCON) As this places heavy rates of fluctuation on the body’s metabolic system or, metabolism. This folks, is how you raise your metabolism and burn calories by doing nothing. You’ve actually got to do a whole lot of something to be able to sit around and do nothing and look like something. Free and easy is seldom worth it.
Warm Up 15 minutes of joint and mobility work.
CONDITIONING: 20 Minutes. AMRAP. Rest as needed after round is complete
O.H. Press x10 @ 30% bw. Pullups x10. Max Sprint 10 seconds.
If you consider yourself a traceur, put some obstacles in your path during the sprint. But allow yourself more recovery time. Don’t underestimate this. I like to practice, so short and sweet workouts aren’t my favorite. This WILL NOT seem that short. And it is FAR from sweet. Your respiratory system will thank you later. Had 2 workouts today but don’t wana waste a post? That makes no sense. But in my mind, it does .Ok.
For the brave…..STRENGTH WORK
SQUAT: 3×6 @ 1.3xbodyweight. Then 3×2 @ 2xbodyweight
I thought to myself “Let me try one of those ‘active recovery’ days these fitness magazines are always on about”. Silly Kay, active recovery’s for kids. Instead….
Warm Up 10 minutes joint work and free movement
Standing O.H. Press: 5×5@ 75% bw. 3×2@ 85% bw
Dumbbell B.O. Rows@ 50% bw/ hand. Cable Ab Pull Down in half squat stance@ 70% bw: 5×5 each exercise
Rest 30 seconds in between sets.
Finish up with 15 minutes trunk stability work. Loaded trunk twists, cable chops, single leg scaption with shoulder extension to name a few.
Be safe, have fun
I do some very weird things sometimes for training. Finally got around to putting some footage together. Coming soon.
Strength and Mobility today. A few of my favorable movements.
Warm Up 10 minutes, joint work and free movement
5×5: Superset of Loaded Cossacks @ 90% b.w. with Archer Pushups
5×5: Superset of L-sit to Planches with 20 yard Farmer’s walk carrying full b.w.
Whatever your physical discipline is, exempt being very few disciplines, if you can not carry your body weight in load for MINIMUM of 50 feet, get busy!
Whatever your fitness goals are, exempt being to look the least aesthetically pleasing as possible, if you can not carry your body weight in load for MINIMUM of 50 feet, get busy!
If you are a human being who wishes to be do human shit, like pick things up, and you can not carry your body weight in load for MINIMUM of 50 feet, GET BUSY!
The Farmer’s walk or some variation can not be stressed enough as a staple in any fitness program. More on that in another article.
Finish up with 15-30 minutes Hip and Ankle Mobility and you’ve had a very productive day. Your body will reward you for this later.
This illness has gotten the best of me. Been sick on and off, terribly then very dull like. If there is one thing I despise more than McDonald’s, it’s sickness. Felt better today. Enough energy to move. So today….
Warm up with 7 minutes jump rope.
CONDITIONING: AMRAP in 20 Minutes.
40 KB Swings. (20 ea. hand)
Sprint 40 Yards (20 1 way, 20 back)
Rest as needed. Record your rounds. Beat this in the future.
Glute Activation, Trunk Stability, and PROPER Breathing mechanics are your best friends here. Learn your swing trajectory and how to use the millisecond rest periods during it and you won’t be too gassed in the sprint.
Have Fun, And Stay Healthy
My son challenged me today. I guess he wanted to see who was faster. He crawled towards the edge of the bed as fast as he could to get to his abuela (grandmother); had to leap across the bed to catch him. Kinda like in action when the star finds himself in that cliche action-defining moment and usually yells “Noooooooooooooooooooo!” *cue slow motion effects* and he dives four feet off the ground covering a 12 foot distance to catch a dropped pistol..,..my son was that pistol. Obviously, I caught him. But my girlfriend told me, “More speed training, less weight training.” Can you believe her!….telling me i’m not fast………bullocks!
Warm Up with 7 Minutes Jogging. 2 minutes joint work.
Dead Lift: 5×5 @ 1.7 x b.w. Then 5×1 @ 2.3 x b.w. On the heavier lifts. Rest as needed but don’t let the heart rate drop too significantly.
PullUps and Sprints: 3-5 Pullups as fast as possible. Sprint full speed for 6 seconds. Repeat for 8 cycles. Rest period is the walk back to starting position for pull ups.
SAQ drills and bear crawls for fun. 5 minutes
Have fun folks