Deload week all week

Almost Forgot the Workout

Thursday

Warm up with 400m sled drag
100 KB swings

Wendler Deadlifts
1@75
1@85
1+@95

Front Squats
4x8

Prowler
30m push 15 out and back
100m sprint
walk back
Repeat 10x

Thoughts on the upcoming comps and thursday workout

12 weeks out from The Las Vegas Comp.  I know everyone will not be there but we should have enough for a team.  Nationals will be 3 weekends after that in San Diego.  There seems to be a lack of motivation right now, I have to say I understand.  Not having a nationals on the schedule yet is part of that, but no worries its in San Diego.

We are also on the brink of the start.  Not the start of the season but the start of the training.  We all know what it entails.  Spending the extra time going down to 6 instead of heading home or to the coffee shop.  It means hard work.  It means sacrificing certain things to get together with your team to have a good practice.  It means pain, sweat, another rep, another round, another drag, another keiser.  It means concentration on the little things to shave a second here or there.  Believe me I know the dread.  Its a huge commitment.

But there is opportunity here.

We can and should be National Champions this year.  There is no reason we shouldn't be.  We have the talent and the guys to do it.  Lets start getting together once in a while to train.  It does not have to be a ton.  We just have to get that first practice complete.  Thats it.  If we get together doing the same thing with a goal in mind I guarantee the Fire will be lit.

Everyone is stronger right now than they were this time last year, thats a fact.  Now lets put that strength to work.

We now stand at the bottom of the mountain looking up at the steep slopes thinking "fuck me thats a big fucking mountain"  You only have to climb it once and every step you take is a step you don't have to repeat.  It all builds off your last efforts and the steps you have already taken.

I will say one thing.  I have a affinity to winning.  I also have a deep hatred to loosing.  If we do the things we have to do and put every effort to purpose, we win.....We win as a team.  We win with everyone running bad ass PRs. then we are done and someone can throw a bad ass Halloween Party.

Recovery Weds.

Choose one of the following and complete it stretching and rolling for 30 minutes

500 Cal Airdyne in 25min
5000 row in 25 Min.
3 mile run in 30
30 min bike

The reason for recovery WODs is to get blood into muscles that have been worked, the recovery process is shortened if blood is forced into muscles then clearing out all the crud you accumulate through High Intensity Exercise.  Being sedentary is good too, but only after spending some time sweating and stretching.

Sorry John

Bench press
Warm up with 100 external rotators
wendler Bench
1@75%
1@85%
1+@AMRAP

5x5 Weighted Chin Up

Circuit
1 Arm DB Incline Press 15 each arm
20 Ball slams
rest :30
x5

Circuit #2
1 Arm DB bent over Row 15 each arm
30 Medball chest passes against wall
x3 no rest

"Don't be a pussy"

Monday

Lateral sled drags 100 steps per side
Wendler Squats
1@75
1@85
1+@95

Heavy Prowler pushes 5x30m
Heavy Backwards sled drags 5X40m

100 Banded Good Mornings

Stretch the fuck out and roll even more

"some people think you need a gym, a bunch of equipment or a trainer......but really, most of the time all you need is a will to suffer"

Friday

Warm up rotor cuff. Face pulls and external rotators Wendler overhead 3@70, 3@80,3+@90 Weighted pull ups 5x5 Circuit :30 rest between rounds 5 rounds Single arm DB bench x10 Single arm DB row x10 Then BW close grip bench for reps