Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.
Training focus: Functional Strength, Power and Endurance.
Training Focus: Denali and GORUCK Challenge
We have a few people in our class that are training either to summit Denali or to complete a GORUCK Challenge on July 17 & 18. That strikes me as a good spring & summer training focus for everyone.
For those for whom Denali is just a pretty mountain and GORUCK a villain in an 80's fantasy film - here's what you'll get out of this: Possibly the best overall strength and conditioning in your life. Rock solid & tireless legs, robust joints and more real world strength then you thought possible at your age. (Whatever that happens to be.)
To be best prepared, bring a sturdy backpack. Ideally filled with bricks (4 for women/6 for men.) This is roughly 20# for women/30# for men. If you are actually training for Denali or GORUCK - go ahead and start getting used to a few extra pounds beyond that as well. You won't regret having trained harder.
If you don't have a pack or everything above just scares you - show up anyways. We can accommodate the packless. Fear eventually dissipate. Anyone that is willing to try is welcome - toughness is mostly mental anyways.
The specific training focus for the next few weeks is strength. We'll be following a modified version of Pavel's Power to the People protocol. Essentially:
- 3 lifts (deadlift, weighted pullup and military press.)
- 2 sets of 5 reps per lift. First set is 60% of your 1RM for all lifts. The second set is always 90% of weight of the first set. For each consecutive workout add a small amount of weight usually 5 to 10 pounds. (Deadlifts might add more.)
Feel free to post questions if you don't know a workout or exercise. Or catch me in class.
Monday, February 6, 2012
6 Feb Core Conditioning (Obj: Strength & Power)
Leg Throws :30
Clapping Pushups* 5 - 8
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.