Welcome to the new year! I have already made some changes in the recommendation of weights. We are going by perceived exertion for each individual. If you do a workout and are a bit sore the next day, that’s ok. If you do a workout and can’t move without pain, and there is no way you could work out again for a few days, that’s a mistake! We should all be improving little by little. There are no magic movements that make us into our dream version of ourselves in a few weeks.
I am also changing the strength program again. I don’t think we are seeing the gains we were before. And the percentages were so much math to figure out and keep up with, that it became a nuisance rather than a motivator. We are going to do a combination of lifts for work and sometimes so check on our 1RM. This should be a better motivator, when you see actual, rather than theoretical progress.
MONDAY 1-4-21 Strength WOD: Back Squats work up to a heavy 3x5 then: your choice of: "Grettel" 10 RFT 3 Clean and Jerk* 3 Burpees over the bar or: "Ingrid" 10 RFT 3 Snatch* 3 Burpees over the bar *Should be able to do 3 in a row in the beginning. TUESDAY 1-5-21 AMRAP in 21:00 200/100/50 Single Unders Max Reps Pull-ups* After each break in Pull-ups begin again with Jump Ropes Rounds between 0-7:00 do 200 SU Rounds between 7-14:00 do 100 SU Rounds between 14-21:00 do 50 SU *At least 10 in a row in the beginning. If you get to less than 3 reps, sub to another movement for pulling. WEDNESDAY 1-6-21 AMRAP in 20:00 20 Calorie Row 15 Dips 10 DB Turkish Get-ups (light to moderate) THURSDAY 1-7-21 Deadlift 5-5-5-3-3-2-2-1-1-1 Warm-up with the bar, add weight to warm up reps, when it becomes moderately heavy begin with 5 rep sets. FRIDAY 1-8-21 AMRAP in 15:00 10 Push-ups 25 Squats SATURDAY 1-9-21 Open Gym at 8am and 9am Yoga at 9am