Today we're on bikes. Find a climb, close to home, of about 1,000 feet.
Tackle this thing with every once of effort you can muster. This is a 100% effort.
Submit/save the time for posterity
The psychological and metabolic benefits of high intensity hill climbing, i.e., competitively
and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no good.
Be tough, be aggressive.
If nobody minds, we'll give the legs a little break today-
How many pull-ups can you do in an hour?
Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.
Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.
Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.
If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.
Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at [email protected]
and one of our coaches will gladly help you come to terms with this.
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).
The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.
Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked
metabolic conditioning with a short, middle, and long distance effort, Wednesday we
worked through some of the classics of weightlifting and weight training. Today we
are taking a day of active rest. If you’ve performed to expectation you’ll welcome the
break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).
The idea here is to engage in some sport or activity at intensity above recreational while
being below our regular training intensity. Don't count your primary sport! This is a
cross-training opportunity. Step outside your normal bounds. Below are some suggestions.
Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!
Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.