Friday, August 18, 2017

08.18.17

Fitness
A.5 sets
-crab crawl X 20-30 s
-10 sideways rolls
-tuck sit X 15-20s
-10 arm figure 8s each side
B.AB @ 85-90% for 20 seconds X 5; rest/walk for 60-90s
C.special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.30:00 Block (barefoot)
-6-12 strict knees-to-elbows
-OA lat stretch X 5 breaths ea
-CGBP @ 2111 X 6-8
-table X 5 breaths
-duck walk X 10-20 steps
-ring superman X 10 seconds
-elevated child’s pose (prayer position) X 5 breaths
B.floor german hang X 15-20 seconds
-DB ext rotations X 5 ea X 2
-breathe on back @ 4-7-8 for 3-5:00

Thursday, August 17, 2017

08.17.17

Fitness
A.4 rounds for time
run 400 meters
20 walking lunge steps
15/9 p.lette push-ups
B.dorsi X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-jump over 2 ascending height hurdles (fast rebound)
-PVC balance X 30 seconds
B.run 100 meters X 90% (not a sprint) X 6; rest/walk 60 seconds
C.split squat @ 20X0 X 10 ea X 3; rest w/special shoulder #1 for 5 breaths ea
D. dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-90/90 rotations X 16 (alt)
-breathe on back @ 4-7-8 for 3-5:00

Wednesday, August 16, 2017

08.16.17

Fitness
A.3 sets
-back squat @ 2111 X 10
-supinated pull-ups X 6-8
-downward facing dog X 10 breaths
-10 russian swings + 5 breaths + 10 swings (mod-heavy)
-kneeling DB OH press @ 1111 X 10
-child’s pose X 10 breaths (relaxed-hands by side)
B.german hang X 20 seconds
-sphinx X 90s-2:00
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.AMRAP in 20:00
row 400 meters
20 box step-ups @ 24/20
20 sprawl-to- layouts
B.sphinx X 90s-2:00
-toggle roll X 20
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Tuesday, August 15, 2017

08.15.17

Fitness
A.15:00 Block (barefoot)
-sideways bear crawl for 60 seconds (back and forth)
-hang 30 seconds
-side plank X 20 seconds ea
-90/90 rotations X 10 alt (relax)
B.run 200 meters @ 90% X 4; rest/walk 90 seconds
C.dorsi X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.4 sets (barefoot)
-3-6 slow pull-ups on climbing rope
-double wrist rack X 5 breaths
-2 get-ups ea side (mod-hvy)
-cobra X 6 breaths
-15-20 hollow rocks
-founder X 6 breaths
-25 steps slow bear crawl
-special shoulder #1 X 5 breaths ea
B.special shoulder #2 X 10 breaths ea
-pike while holding big toes x 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Monday, August 14, 2017

08.14.17

Fitness
A.3 sets @ 85%
row 300 meters
15 wall ball shots
15 sprawls
100 meter sandbag run @ 60/45
rest 3:00 b/t sets
B.german hang X 20 seconds
-sphinx X 90s-2:00
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets (barefoot)
-broad jump on mat x 2
-hang for 20-30 seconds
B.run 400 meters @ 90% X 4; rest/walk 2-3:00
C.front squat @ 22X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea
D.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-90/90 ext rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Cycle Objectives 08.14.17

The Fitness and Performance training groups will share common aims this cycle.  Each group will work to improve qualities within these aims in different ways.  The aims include:

  • To increase kinesthetic awareness, strength and resiliency through an increase in the volume of groundwork (crawling, etc.).
  • To improve reaction times, freedom of movement and "flow" through games that involve movement initiated by a partner.  Play!
  • Improve and maintain the ability to produce force (strength) and rate of force production (power) while developing the ability to relax.  To quickly and appropriately toggle between relaxation and tension is at the heart of athleticism.  Performance will have a frequent jump and rope climb practice.
  • Use this ability to tense and relax appropriately with an increase in breathing awareness and efficiency to improve aerobic power capabilities.

And, as always: increase anti-fragility, increase the ability to move well, w/o pain and in a health promoting manner and restore essential movement abilities.

Thoughts on Aim #2
Most movements in exercise/fitness are initiated by the participant with a preconceived conception of exactly what will happen.  There is typically no outside influence by another person.  Numerous sports and many other practices (i.e. martial arts, some forms of dance), however,  require constant creativity in movement as they are affected by the actions of other people.  If the purpose of your practice includes the aims to move well, feel good, have fun and develop anti-fragility through movement diversity, the second objective is very important!

Friday, August 11, 2017

08.11.17

Fitness
A.5 sets (barefoot)
-jump rope 20 seconds
-pike stretch while holding big toes X 6 breaths
B.15:00 block (barefoot)
-CGBP @ 21X1 X 3
-6-8 supinated pull-ups
-10 alternating special shoulder #1 reps
-IND w/fingers under feet X 5 breaths
C.DB ext rotation X 5 X 2
-bad X 10 breaths ea
-breathe on back for 4484 for 3-5:00

Performance
A.AMRAP for 25:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
10 sprawl-to-layouts
12 box step-ups @ 24/20
B.bad X 10 breaths ea
-downward dog X 10 breaths
-sphinx X 10 breaths
-breathe on back for 4484 for 3-5:00

Thursday, August 10, 2017

08.10.17

Fitness
A.3 sets
-10 alt d-bell snatches w/1 second pause @ top
-5 dragon flags or slow leg lowers (from supine)
-child’s pose X 5 breaths
B.run 800 meters @ 85% X 2; rest/walk 4:00 w/30 seconds of dorsi stretch ea leg during rest
C.special shoulder #1 X 10 breaths
-table X 5 breaths X 2
-breathe on back for 4484 for 3-5:00


Performance
A.for time
-20 ring push-ups
-20/12 supinated pull-ups
-25 squat jumps
-16 ring push-ups
-15/9 supinated pull-ups
-25 jump squats
-12 ring push-ups
-10/6 supinated pull-ups
-25 squat jumps
B.10 hollow rocks
-OA lat X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-figure 4 w/back against wall X 10 breaths ea
-breathe on back for 4484 for 3-5:00