2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
:30 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills
Every 2 minutes for 12 minutes
3 Segment Squat cleans @ 50 – 60% (a.k.a pause clean below knee) www.youtube.com/watch?v=nbFWGZyo_sg
PULLING/ PRESSING / ODD OBJECT
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.
Circuit 1 –
3 sets of:
5 Sandbag ground to shoulder
100ft farmers carry (turn at 50 feet)
Circuit 2 –
3 sets of:
6 each arm Kettlebell clean and push press www.youtube.com/watch?v=s16IX5IJDt0
8 Dumbbell prone row www.youtube.com/watch?v=z3rwwBTjX4s
10 Feet elevated ring row www.youtube.com/watch?v=u3XIZSv2Npw
Circuit 3 –
1 set of:
6 Sandbag squats
8 Sandbag squats
12 Sandbag squats
(set of 6 will be heaviest, decrease the weight for all other sets )
Fitness, Weaknesses and Skill Training…
It is always a good idea to evaluate strengths and weaknesses so that you can direct your attention to areas that need improvement. But, because we train so many movements, it’s very easy to get stuck on your “weaknesses.” If you feel overwhelmed with all of your goals, read on about how to prioritize what to work on.
First, for newer members, the focus should always be on regular class attendance, strict strength and proficiency of simple movements. The daily workouts are challenging. Focus should be on completing the workouts at an appropriate skill level. After adaptations are made and fitness is improved, then further skill development can be sought. Work on things like strict pull-ups, push-ups, shoulder development, mobility improvements, perfect form air squats, strong lunges, jumping, etc. Once someone develops the habit of moving well, then more advanced techniques can be practiced. This time frame depends on each individual, but you can expect to spend eight months to a year or so just fine-tuning good movement.
Once you become a proficient mover with a good foundation of strength, write a list of what SKILLS you are great at and what needs improvement. Remember that PRACTICE (i.e. repetition) will get you better. This is because skill movements require central nervous system engagement. Here are some suggestions on how to improve skills:
- Add skill work to your warm-up. Come in early and practice skills for 20-30 minutes before class.
- “Grease the groove.” Train skill patterns with minimal effort – 1 perfect rep, rest, 1 perfect rep, rest.
In summary, newbies should focus on class attendance, continuing to scale appropriately, and working hard at the daily workouts. Strength, coordination, and body awareness will continue to improve by doing our daily program. Eventually, regular practice will get you the higher-level skills you desire to accomplish. Mama was right, you can’t run before you walk!
Fitness is a long-term journey with many successes along the way. Celebrate what your body CAN do today and be diligent in order to crush your future goals!
Attention Women of Vero Strength
I’ve got three guys looking for CharityWOD partners, any division. Please email [email protected] if you want to participate!