R8D25 – Crush Your Fear. C&B Plus TGU.

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I have abandoned the ARX in favour of a move that I remember vividly as giving me an extremely strong core, the Turkish Get Up. I am a big fan of the TGU and believe that it was the move that was responsible for giving me a set of recognizable abs for only the second […]

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R5 D14-16 RKC End OF Week 3 and Bench Day (White Rabbits!)

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I have started to add some cleans, clean and press and (this week) some snatches to my warmup on my TGU days. I am not kidding, it is hard! The swings are now up to 40 per set, not only that, but I don’t think I am getting any better at TGU than I was. […]

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R5D12 – Modified WOD and TGU Plus Why Do HIIT (and not cardio)

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What burns calories best? Should I run 3 hours a day to burn fat? Why are you making us work so hard? All valid questions from my little proteges at gymnastics. Being as it is that I am their Strength and Conditioning coach, they often come to me looking for (simple) answers. Running 3 hours […]

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R5D8 – Plan So I Don’t Forget

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I am coaching tonight but before I do, this is my plan: For Time: 50 tuck jumps 1 sumo deadlift high pull 10 plyo box jumps 2 sumo deadlift high pulls 9 plyo box jumps 3 sumo deadlift high pulls 8 plyo box jumps 4 sumo deadlift high pulls 7 plyo box jumps 5 sumo […]

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R5D4 – 6 Harder Than Anticipated

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As I suspected when I started, I completely forgot I was supposed to be doing a 4th day and went straight from day 3 to rest to starting over. So for day 4 it was back to RKC swings, then the TGU for day 5 and yesterday I disappointed myself with a mix of deadlifts […]

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R4 D74 – Beginning of the End

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Since without a plan, nothing ever happens, here is the push to the end for Round 4. W 74 – TGU plus WOD R 75 – ┬áRKC Swings F 76 – P90X and Insanity Fit Tests S 77 – 5K run Y 78 – off M 01 – Round 5 That should about do it. […]

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