Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)
Barbell Skill (15 Minutes)
12 minutes to establish a 2RM Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets.
Strength & Conditioning
A) Strict Press 3 x 5, rest 45 seconds
B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds
C) Alternate Couch Stretch/Tactical Frog/Stoney Stretch each round.
Conditioning (15 Minutes)
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets
More, More, More… – Colm
Want to make faster gains? Improve your strength numbers? Get quicker at conditioning pieces? Drop fat faster? Build more muscle?
Avoid the tempting lure of more metcons. Sure, getting sweaty might feel good, but without the recovery it’s potentially doing more harm than good.
For a start, you have a limited stress account, and draining energy you don’t have. Adding extra metcons without having the resources to recover them is very similar to spending money you don’t have in your bank account. You can try put some on the credit card, but it’s a very slippery slope.
You can get more gains by addressing the following areas: Sleep, Nutrition, Stress, Mobility/Flexibility, then gymnastics ability (core work). Note that the first four aren’t even in the gym.
Why do we get lured in? Well, for a start, metcons and/or strength work has the appeal of being exciting. Because they’re discrete actions, they can be very easily measured (e.g. “I hit four metcons this week”). They’re a quick “hit”, so you get instant gratification. The others require a more continuous focus, and have a more long term payoff.
Here are some ways to make them more discrete actions.
Get a sleep timer app for your phone like “Sleep Time” or “Sleep Cycle” and actually record your sleep. Don’t guess it. Build up until you’re getting 8 hours. No, you can’t get by on less.
Set yourself a daily time goal for your mobility work. Start with something very manageable, maybe even 2 minutes each side of your favourite stretch. If this is too much, maybe even 2 minutes of the frog stretch. Build this up until your mobility time at least is the same as your metcon time. i.e. If you spend 15 minutes metconning, you want to spend at least 15 mobilising. This is a bare minimum! Ideally, this should be twice the amount.
Stress. A good way to track this is by using a CNS tap test daily, and by measuring your Mood/Fatigue/Stress (MFS) as a subjective measure. Everyday, write down how this is. If you notice your CNS tap test suddenly drop, or your MFS score change, you know recovery work is priority.
Nutrition: Are you following a solid, set nutrition plan or nutrition habits? Recording your food on an app like myfitesspal? If not, then there’s far more to be gained by recording and adjusting then getting in on a rest day for “some light technique work” or “something not too taxing, just to get the heart rate going”
I get it, it’s fun and appealing to do extra work. However, that extra work is more than likely setting you back from your long term goals at best and leading you down an injurious path at worst.