Power Endurance
10 min C2
3 x 5 wall squats
2 x 10 goblet squats
2 x 20 kb swing
In the last two weeks I’ve fired two relatively new athletes/clients. The reason: no shows. Here’s how it works. I will be here, the lights on, the door unlocked a program written, I have already invested time. I will be ready and willing to work as hard as the individual who walks in the door. I will never make excuses. I have always given more of myself for those willing to work. If you are sick, stay home. If you are injured, rest. If that is the case, call. Have respect for everyone in your life and honor their time. There is no excuse for being disrespectful.
Lucky Enough
“If you are lucky enough to find a way of life you love, you have to find the courage to live it.”
-John Irving
Ripple Effect Founder Carolyn Parker and her love Rob Klimek are headed to one of the US’s most majestic natural wonders, the Grand Canyon, words cannot describe it’s beauty. It can only be experienced. To run Rim to Rim to Rim is a feat however it’s one we want to enjoy over two days so moments can be savored in the beauty of the Canyon. 23 miles one way, south to north it is 4500 vert ft down/6000 vert ft up…roughly. The night will be spent on the North Rim, then back, ideally by a slightly different route. Look for updates!
I can’t make this one B & W…just can’t
Gluten Free
Is it hype and the latest fad? or something we should all be considering? I personally do my best to avoid gluten, that is a personal choice for many reasons. Here’s a link to an article that may provide some insight into making your own decision about Wheat and Gluten, among other things. Informed decisions are the only good decisions.
Great Article by Nick Heil:
http://www.outsideonline.com/fitness/strength-and-power-training/The-Hell-on-Earth-Fitness-Plan.html?page=all
Power Endurance
5 – 10 yoga or walk to warm up
Rest 3:00min
Then
Carolyn’s Sadistic Squat Ladder 10 -1 with partner but I’m sure you can figure out what to do if no partner available;
Then
10:00 of 45 secs hard 15 secs easy running
Power Endurance
5 – 10 walk to warm up
Then
wall squats 3 x5
oh walking lunge 8# 2 x 10m
shoulder openers 2 x 10
sots 3 x 5
jump rope 2:00
Then
25 steps Walking Lunge DB 2 @ 15/20# + same distance Bear Crawl same DB’s
2 rounds
Then
25 steps OH Walking Lunge @ 10 – 15# DB (one arm)
2 rounds switch arms with DB
Then
OHS @ 45#
30sec Ring Support 10 – 1 ladder down i.e.
10/30sec, 9/30sec,…..
Then
250m Row or 30cal AD +
8x TGU 4/side
60 sec rest
6 rounds
Cool Down
Athlete Training: Sabre
Education and Power Endurance
10:00 C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 15m walking lunge
2 x 15m OH walking lunge with 10#
3 x 6 goblet squat @ 26#
Then:
Learn:
Deadlift, Front Squat, Back Squat, OH Squat
WO:
Pull Ups (assisted) 5x 3 rounds
Then:
8x Back Squat @ 75# + 30m Sled Push (fast)
5 Rounds
Sabre
Strength
Warm Up
10:00 C2
3×5 wall squats
2×10 shoulder openers
3×6 SOTS
3×5 push ups
3×10 wall ball
then –
Bench press strength ladder
10@ 40% 1RM
9@ 45% 1RM
8@ 50%1RM
keep increasing as you can
7@
6@
5@
4@
3@
2@
1@
1@ single reps till you fail
then –
300FY
Athletes Training: Carolyn and Sabre
Strength
5×5 Wall Squat
2×10 Squat
2x10m Walking Lunge Forward and backward
2x10m Walking OH Lunge @ 10 -15# F/B
3×5 OTB
Then:
5×5 Back Squat Step Up
Increase weight if possible each round
Begin with PVC in BS position
Then:
60 sec KB Swings+
60 sec KB CSP +
60 sec Jump Rope
Four rounds, non stop
Then:
10x KB Suitcase DL@ + 10x Pull ups
3 rounds rest as necessary
Athletes Training: Devon and Cheri