Block 6- Saturday

Run, goal is to feel smooth and light

Breakdown

Nothing crazy, nice and easy.

Thought of the day: While I’m obviously biased, everyone should get a coach. They don’t need to be paid, but the benefits of a second set of eyes for safety and performance put you light years ahead of where you would be otherwise. Not to mention the accountability.

Block 6- Friday

Squat 3 x 8,5,6

Jefferson Curl 3 x 10

Power Clean build to Max

Prowler 20min

Throws 3 x 10

Breakdown

Continuing with the cycle.

Thought of the day: There is always time to learn something new.

Block 6 – Thursday

Bench 3 x 8,5,3

Chinup 3 x 8,5,3

Top end Pullups build to a hard 5

Ball Pulls 6 x 1

Breakdown

Continuing with the new cycle.

Thought of the day: If your training plan is too much, that’s ok. It doesn’t matter if it’s because your sleep sucks, you fail to keep your nutrition in check, or your form sucks. If it’s too much we have to back off.

Block 6– Wednesday

Easy run, goal is to feel smooth and light.

Breakdown

Continuing with the training block.

Thought of the day: Never settle. If you want to get better, get better.

Block 6– Tuesday

Press 3 x 8,5,3

Pull-up 3 x 8,5,3

Row 3 x 8,5,3

Shrugs – Build to a strong set

Wide Grip Accessory Work, 100reps

Core Accessory Work

Breakdown

So, I’ve rehabbed my left arm, no more tingling feelings, so onto Prehab work and focus on weak points in my pull-up.

Thought of the day: Training isn’t “normal”. Meaning, you’re not normal.

Medical and health advice is often aimed at the average sedentary, crap eating, overweight individual. If that’s not you, there is a good chance it doesn’t apply to you.

You my friend are not normal

Block 6 -Monday

Squat 6 x 1

Deadlift 1 x 5

Circuit x 3:

• Anchored Torso Lifts x 12
• Nordic Leg Curl x 10
• Prowler x 3min

GHD Prehab

Breakdown

Block 6 start. Replacing calf work with prowlers, my soleus is long past rehabbed anyway and I need to re-up my GPP and this is a good compromise. That, along with turning it into a circuit to save time.

Thought of the day:

Most problems can be narrowed down with some critical thought. The goal is to try to rule issues out. Once you are down to a solid few, pick and choose and make changes to see what the outcome is. That’s how we get better.

Block 5- Sunday

Rest Day

Breakdown

Active recovery.

Thought of the day: Strength is an essential skill for all humans and due to our modern lives, it is something that needs to be trained.

Block 5- Saturday

Rest Day

Breakdown

Time to let it all just recover.

Thought of the day: Train hard, play hard, but also rest hard. Bodies are amazing, but they are not super human.

Block 5- Friday

Squat 5 x 2

Jefferson Curl 3 x 10

Bent/Straight Calf Raises 3 x 5

Ab Ball Slams 3 x 5

Power Clean build to Max

Prowler 20min

Breakdown

Continuing with the cycle.

Thought of the day: When you’re scared it doesn’t necessarily mean bad, it just means different and maybe hard.

Maybe that different or hard is exactly what you need.

If weights don’t occasionally scare you, you might not be doing it right.

Block 5- Thursday

Bench 6 x 1

Chinup – Build to a Strong Single

Top end Pullups build to a hard 5

Breakdown

Continuing with the new cycle.

Thought of the day: It’s never about today. Training days are investing, trying to invest everything you own right now might look cool in your account, atleast until you can’t pay your bills.

Block 5– Wednesday

Rest day

Breakdown

Continuing with the training block.

Thought of the day: Somethings take longer to achieve then others. Don’t use success in one area to beat yourself down in another.

Block 5– Tuesday

Press 6 x 1

Pull-up 25 FSAP

Row 6 x 1

Shrugs – Build to failure

Strict Row prehab work

Breakdown

Continuing with the training block.

Thought of the day: Trust your data points! It’s why we keep journals and logs. If we proved it worked why question it unless you have a specific reason, otherwise why keep the data.

Don’t fall into chaos.

Block 5 -Monday

Squat 5 x 3

Deadlift 1 x 5

Bent/Straighten Deficit Calf raise 3 x 8

Tibialis 3 x 8

Nordic Leg Curl 3 x 10

Anchored Torso Lifts 3 x 8

Breakdown

Block 5 start.

Thought of the day: Stan Efferding has a great philosophy on eating.

Check how you feel an hour after you eat, if you feel like crap, maybe you shouldn’t be eating that.

Block 4– Sunday

Rest

Breakdown

Time to just let the body recover.

Thought of the day: I’m reminded almost daily that they’re is always something new to learn. If you think you have it all almost figured out, you’re probably wrong.

Block 2 – Saturday

Pullup, Build to 1 rep max

Power Clean, 5 x 1

Bicep Curl, Prehab

Ball Slams Till Loss of Power

Breakdown

Continuing with the cycle.

Thought of the day: If things are not going your way in training, look at your sleep. It’s often one of the most overlooked aspects

Block 4- Friday

Squat 3 x 5

Jefferson Curl 3 x 10

Bent/Straight Calf Raises 3 x 10

Ab Ball Slams 3 x 10

Prowler 20min

Breakdown

Continuing with the cycle.

Thought of the day: More individuals are born than can possibly survive. A grain in the balance will determine which individual shall live and which shall die. – Charles Darwin

Block 4 – Thursday

Bench 6 x2

Chinup @ 15, FSAP

Top end Pullups build to failure

Breakdown

Continuing with the new cycle.

Thought of the day: Things will always come up that week make you want to get better. Whether that’s a pickup game of football or going hiking with your friends.

But, we never get anywhere without being utterly and totally focused on a single primary goal and maybe one of two secondaries.

Stay focused and reevaluate your goal when you get there.

Block 4– Wednesday

4 mile Polarized Run

Breakdown

Continuing with the training block.

Thought of the day: We are all the villain in someone’s story, but that doesn’t mean we shouldn’t try to be less so.

Block 4– Tuesday

Press 6 x 2

Pull-up 25 FSAP

Row 6 x 2

Shrugs – Build to failure

Strict Row prehab work

Breakdown

Continuing with the training block.

Thought of the day: If you don’t know if your current training plan is broken, don’t change anything unless it’s to prove it is or not. We are looking for data not hunches.

Block 4 -Monday

Squat 3 x 8

Deadlift 1 x 5

Bent/Straighten Deficit Calf raise 3 x 12

Tibialis 3 x 12

Nordic Leg Curl 3 x 10

Anchored Torso Lifts 3 x 10

Breakdown

Block 4 start.

Thought of the day: Trust your training, just because it doesn’t feel right, doesn’t mean it isn’t right.

Part of training is finding and breaking new boundaries. Chances are, that won’t always “feel” right.

Block 2– Sunday

Rest

Breakdown

Time to just let the body recover.

Thought of the day: Training recovery isn’t just physical. Deload weeks are essential to keep us mentally focused and on track.

This is why “alternate weeks” have become popular.

What are alternate weeks?

Essentially it’s a week of still training, but doing different and fun things that that are still programmed towards hitting your goal.

Block 2 – Saturday

Pullup, Build to 1 rep max

Power Clean, 5 x 1

Bicep Curl, 3 x 8

Ball Slams Till Loss of Power

Breakdown

Continuing with the cycle.

Thought of the day: “Suffering is like gas, it completely and evenly fills whatever size room in which it encompasses, providing there is enough.”

– Quote by Victor Frankl (concentration camp survivor, neurologist, psychotherapist)

Block 2 – Friday

Squat 6 x 1

Jefferson Curl 3 x 10

Anchored Torso lifts 6 x 2

Prowler 20min

Breakdown

Continuing with the new cycle.

Thought of the day: Your ability to grow is based on what you believe is possible.

Block 3 – Thursday

Bench 5 x 3

Chinup @ 15, FSAP

Bicep curl 5 x 3

Top end Pullups build to failure

Breakdown

Continuing with the new cycle.

Thought of the day: If you’re crushed day in and day out for a cycle more then a couple weeks, though might want to rethink your training…

Block 2– Wednesday

4 mile Polarized Run

Breakdown

Continuing with the training block.

Thought of the day: Know your focus and don’t let anything take it’s place.

Block 3– Tuesday

Press 5 x 3

Pull-up 25 FSAP

Row 5 x 3

Shrugs 5 x 3

Strict Row prehab work

Breakdown

Continuing with the training block.

Thought of the day: Often, less is more. But, when you’re new, there is a good chance you don’t know what “less” means.

Block 3 -Monday

Squat 6 x 2

Deadlift 1 x 5

Bent/Straighten Deficit Calf raise 3 x 5

Tibialis 3 x 5

Nordic Leg Curl 3 x 10

Anchored Torso Lifts 3 x 10

Breakdown

Block 3 start.

Thought of the day: People don’t define you, but you do define them. Their reactions is purely based on your ability to communicate.

Why do we care?

Because this applies to your internal dialogue as well.

Block 2– Sunday

Rest

Breakdown

Time to just let the body recover.

Thought of the day: Sometimes the answer is to suck it up and train.

Block 2 – Saturday

Pullup, Build to 1 rep max

Power Clean, 5 x 1

Bicep Curl, 3 x 8

8 Mile run

Breakdown

Continuing with the cycle.

Thought of the day: It’s always about getting better, if that’s not happening, you have to ask yourself what needs to change.

Block 2 – Friday

Squat 5 x 3

Calf Raise 5 x 3

Strict Row 5 x 3

Shrugs build to best 5

Anchored Torso lifts 5×3

Breakdown

Continuing with the new cycle.

Thought of the day: Just suck it up.

Block 2 – Thursday

Bench 3 x 5

Chinup @ 15, FSAP

Bicep curl 3 x 5

Top end Pullups build to failure

Breakdown

Continuing with the new cycle.

Thought of the day: Push hard now so you can push harder later.

Block 2– Wednesday

4 mile Polarized Run

Breakdown

Continuing with the training block.

Thought of the day: Whether physical or mental, stress is stress.

Block 2– Tuesday

Press 3 x 5

Pull-up 25 FSAP

Row 3 x 5

Shrugs 3 x 5

Breakdown

Continuing with the training block.

Thought of the day: It’s ok to not want to compete, but if you do, you have to know what that takes and accept the sacrifices. Nothing comes for free.

Block 2 -Monday

Squat 3 x 5

Deadlift 1 x 5

Bent/Straighten Deficit Calf raise 3 x 5

Tibialis 3 x 5

Nordic Leg Curl 3 x 10

Anchored Torso Lifts 3 x 5

Breakdown

Block 2 start.

Thought of the day: I’ve been asked a few times about Nordic leg curls, tibialis, and deficit calf work. Those are definitely in the special exercise category. If you don’t need them, don’t use them. I have them for pre/rehab and no other reason.

If you have achilles/calf problems then they might be worth adding. Otherwise, why waste your time

Block 1– Sunday

Rest

Breakdown

Time to just the body recover.

Thought of the day: Don’t be afraid to add new tools to the tool box and challenge long held beliefs.

Block 1 – Saturday

Pullup, Build to 1 rep max

Power Clean, 5 x 1

Bicep Curl, 3 x 8

Breakdown

Continuing with the cycle.

Thought of the day: It’s okay to have variation as long as you’re consistent about it.

Block 1 – Friday

8 mile run

Breakdown

Continuing with the new cycle.

Thought of the day: You can only have one primary goal. There can be secondaries, but only one primary if you truly want to succeed.

Block 1 – Thursday

Squat 3 x 8

Bench 3 x 8

Chest to Bar 25 @ FSAP

Breakdown

Continuing with the new cycle.

Thought of the day: Keep taking those steps, and if you are taking those steps you might as well lean in

Block 1 – Wednesday

Rest day.

Breakdown

Continuing with the new cycle.

Thought of the day: Don’t be swayed by the allure of new goals, stick with it until you get it. You set it for a reason

Block 1– Tuesday

6 mile run at 75%, striders last 2 miles.

Thought of the day: What is hard? Hard is when everything in your body is telling you to stop and you keep going.

Block 1– Sunday

Rest

Breakdown

Continuing with the new training block.

Thought of the day: Training is serious business, and that includes your rest days too.

Block 1– Monday

50 Pullups, Explosive Singles

50 Pullups, wide grip, chest to bar

Then:

12 x 200m intervals, 1min rest, 45sec per

Breakdown

Continuing with the training block. This is the biggest difference with this block. Every other week will focus on running and pullups.

There has been various levels of success with alternating weekly focus for elite cyclists, runners, and even a hockey team. I figured that I should give it a try.

Thought of the day: Taking responsibility for injuries and their rehab is a scary thought, but it’s also the only true path to success.

Not only are you more invested then anyone else, but then you can determine what caused it and how to stop it in the future.

Block 1– Saturday

6 Mile easy run

Breakdown

Continuing with the new training block.

Thought of the day: D Push hard when you’re supposed to push hard, but treat your recovery days seriously. Without them, we are just masochists.

Block 1– Friday

Squat 3 x 8

Rounded Good Morning, Build to Burn x 5

Bent/Straight Calf Raises 3 x 8

Strict Row 3 x 8

Shrugs, Build to Burn x 5

Anchored Torso Lifts 3 x 8

Breakdown

Continuing with the new training block.

Thought of the day: If you can add more volume, do it.

Block 1– Thursday

Bench 3 x 8

Chinups 15 FSAP

Top End Pullups 3 x 8

Breakdown

Continuing with the new training block.

Thought of the day: The only right mindset is the one where you ask, “how do I make this happen?”.

Block 1– Wednesday

4 Mile tempo run

Breakdown

Continuing with the new training block.

Thought of the day: Don’t just do things “because”, know the reason and then follow through with a purpose.

Block 1– Tuesday

Press 3 x 8

Pull-up 25 FSAP

Row 3 x 8

Breakdown

Continuing with the new training block.

Thought of the day: Not everyone needs “tough love” some people do enough of that for themselves.

Block 1 -Monday

Squat 3 x 8

Deadlift 1 x 8

Bent/Straighten Deficit Calf raise 3 x 8

Tibialis 3 x 8

Nordic Leg Curl 3 x 10

Breakdown

New cycle, time to start ramping up again. Try something a little different then usual. We’ll see how the next month goes.

Thought of the day: Just try it, what’s the worst that can happen? Die?

Building– Sunday

Rest day!

Breakdown

Nice easy day, nothing crazy.

Thought of the day: It’s always just one rep, one step, and one thing at a time

Building– Saturday

1 hour cycle/row @ 65%

Breakdown

Nice easy day, nothing crazy.

Thought of the day: Don’t let lifting be an enigma.