While in LA there have been a number of people that want to start training so we are going to do a mesocycle for beginners and do a few quick tip guides to understanding health and wellness.
These are the rules the training is based on an 8 day cycle for 5 cycles. 2 on and 2 off. The first 2 work days are going to be a little higher in volume and lower percentage of max load. The second 2 days are lower volume but higher load.
For beginners you will have either 1 or 2 lifts per day, this means that you will pick from the list below and . For intermediate to adv. you will have 2 lifts and a metcon.
Sp pick lifts that use lots of trunk integration. Here is a list of lifts to pick from.
Don't do curls or leg extension type crap. Pick up something heavy that the trunk has to load.
Find your max with those movements, and it is okay if the max is ugly. Do ones and twos as you move up in weight. Take time between the sets. Record your maxes and then make chart that shows you your percentage in max @
Day 1
Strength
Dead and Clean @ 75% of max 5 rounds of 5 (5x5) for deads and 5rounds of 3 (5x3) for cleans. Each round has a break of at least 3 minutes. I dont care if the breaks are 30 min in between each but they need to be at least 3 min.
Metcon for adv/Interm
3/4 bodyweight carry 20 yd down and back total of 40yd with 1 rope climb on a 15' rope. 5 rounds under 3 min. If you fail to get the rounds done you have 5 rope climbs and 100 double unders
day 2
strength
SP strict press and OHS Overhead squat 5x5 for each (5 rounds of 5) with a min of 3 min between rounds at 75% of max
Metcon
with 1/4 bodyweight kettlebell
25 swings
50 double unders (DU, which is a jumprope with 2 turns for every jump.) If you can't do a DU then you have 100 regular jumps.
5 c2g Push ups (chest to ground, it is more important to do chest to ground then on you toes.)
3 min
wait 3 min repeat
day 3
foam roll and handstand roll downs
day4
kossacks and pistol practice
day 5
Deads and Cleans 1 rep 5-7 x @ 90% of your max minimum of 5 min between rounds
Metcon
1/2 bw kettlebell swing KBS x 7
Pullups x 5
Handstand wall walk ups x 3
2 rounds for time wait at least 5 min and repeat 2x
Day 6
SP and OHS 1 x 5 to 7 rounds @ 90% max
Metcon
Sprint 20 yd OH carry what you OHS back (your break is the lazy walk back to the sprint start.
Day 7
Lever pull or one hand one arm pushup practice
Day 8
some mobility practice and back bend practice
if you can get into a comfortable back bend walk fwd and back in it. Like a bear crawl but in a back bend
These are the rules the training is based on an 8 day cycle for 5 cycles. 2 on and 2 off. The first 2 work days are going to be a little higher in volume and lower percentage of max load. The second 2 days are lower volume but higher load.
For beginners you will have either 1 or 2 lifts per day, this means that you will pick from the list below and . For intermediate to adv. you will have 2 lifts and a metcon.
Sp pick lifts that use lots of trunk integration. Here is a list of lifts to pick from.
- Dead lifts = Dead
- Cleans
- Power
- Olympic
- Hang
- Hang Power
- Press
- Strict = SP
- Push Jerk = PJ
- Push Press = PP
- Bench = BP
- Squat
- Back squat = BS
- Front squat = FS
- Overhead = OHS
- Snatch Grip High Pull (dont do the sumo and this is only if you can not do a clean.)
Don't do curls or leg extension type crap. Pick up something heavy that the trunk has to load.
Find your max with those movements, and it is okay if the max is ugly. Do ones and twos as you move up in weight. Take time between the sets. Record your maxes and then make chart that shows you your percentage in max @
- 60%
- 65%
- 75%
- 85%
- 90%
Day 1
Strength
Dead and Clean @ 75% of max 5 rounds of 5 (5x5) for deads and 5rounds of 3 (5x3) for cleans. Each round has a break of at least 3 minutes. I dont care if the breaks are 30 min in between each but they need to be at least 3 min.
Metcon for adv/Interm
3/4 bodyweight carry 20 yd down and back total of 40yd with 1 rope climb on a 15' rope. 5 rounds under 3 min. If you fail to get the rounds done you have 5 rope climbs and 100 double unders
day 2
strength
SP strict press and OHS Overhead squat 5x5 for each (5 rounds of 5) with a min of 3 min between rounds at 75% of max
Metcon
with 1/4 bodyweight kettlebell
25 swings
50 double unders (DU, which is a jumprope with 2 turns for every jump.) If you can't do a DU then you have 100 regular jumps.
5 c2g Push ups (chest to ground, it is more important to do chest to ground then on you toes.)
3 min
wait 3 min repeat
day 3
foam roll and handstand roll downs
day4
kossacks and pistol practice
day 5
Deads and Cleans 1 rep 5-7 x @ 90% of your max minimum of 5 min between rounds
Metcon
1/2 bw kettlebell swing KBS x 7
Pullups x 5
Handstand wall walk ups x 3
2 rounds for time wait at least 5 min and repeat 2x
Day 6
SP and OHS 1 x 5 to 7 rounds @ 90% max
Metcon
Sprint 20 yd OH carry what you OHS back (your break is the lazy walk back to the sprint start.
Day 7
Lever pull or one hand one arm pushup practice
Day 8
some mobility practice and back bend practice
if you can get into a comfortable back bend walk fwd and back in it. Like a bear crawl but in a back bend
I ended up missing the metcon yesterday so I did days 1&2's today after the lifting
ReplyDeletedeads @265 x 5 for 5 rounds
olyimpic cleans @ 175 x 2 for 6 rounds
day 2
sp @ 135 x 5 5 rounds
OHS @ 145 x 5 5 rounds
metcon 1
got it done right at the 3 min mark. I cam in at 2:59
100# kb and a 53# kb and 25 yd per length so 50 total...eeesh that one got me
metcon 2 an hour later
1. 2 full rounds with 53# kb on the 3 min mark
2. 2 full+2 kbs