My Training

Schedule of Training for Winter/Spring

A1- Gen Warm-up ( 5 min)

      (400m Run, 500m Row, 3 Min Jump Roping)

      Purpose to raise core temp

A2- Foam Roll/ Lacrosse Ball/Med Ball ( 5 min)

       Loosen any adhesions, knots,Scar Tissue

      

A3- Sport Specific Warm-up ( 5-10 min)

       (DROM, Hip Mobility,Specific Muscles)

        Preparing the body with Hip Mobility DROM, the hip is used in most exercises, 

         tight hips=bad performance and possible injury.

All Warm-ups consist of a push-pull and opening of hip movements

        Sport Specific by preparing specific body parts for the movements in todays training.

    

A4- Optional Warm-up ( 5-10 min)

        (Goat Training, Weakness Training)

         Working a weakness in your training as a warm-up (ex. Tabata DU's or Muscle Ups)

B1- PowerLift/Olylift ( 12-20 min)

      ( Upper/Lower/Total Split or Push/Pull/Legs)

       Most important part of the training, STRENGTH.

       Working on a Lift either at a (5-5-5-3-3) or (3-3-3-1-1)

        Work on Parts of Technique Lifts( Snatch Balance, Snatch Deadlifts, etc...)

      

        

B2-Optional Dynamic Training ( 10-15 min)

      (Speed,Explosiveness,Bands)

      Pick a lift use 50% 1 rep max, focus on explosiveness

      Box Jumps, Band Sprints, Sprints

      Add into Program 1 or 2, if so SKIP METCON.

      

C1- Metcon (5-15min)

       If doing all the above, focus on bodyweight movements

       1 or less compound movements

       also can be weakness training by throwing a weakness into the WOD.

          

D1-Accessory Work ( 10-20 min)

(Core Training, Grip Training)

      Circuit of Ab work, ( EX. 5 rds of 30 Abmat situps,20 GHD,10 Toes to bar, 30 sec l-sit holds)

       Extra Isolation Strength Work. (Shoulder, Good Mornings...)

      Farmers walks, rope climbs because of the amount of stress on the forearms, this is a good to save

      for the end.

E1- Post Stretch
(Foam Roll,Lacrosse Ball,Medball,PNF Stretch)

    

M.E.B.B -My New Template!!

For the next few months, ill be following a program cycle which is based on a 5 day template for M.E.B.B. A basic outline will look something like this:

TB=Total Body (ie. Power Clean, Hang Clean, Snatch)

LB=Lower Body (ie. Front Squat, Back Squat, Overhead Squat)

UB=Upper Body (ie. Presses, Jerks, Weighted Pull Ups/ Dips)

WEEK 1

Monday: TB (5-5-5-3-3-3) & Mini WOD

Tuesday: CrossFit WOD

Wednesday: LB (5-5-5-3-3-3) & Mini WOD

Thursday:Rest

Friday: Crossfit WOD

Saturday: UB (5-5-5-3-3-3) & Mini WOD

Sunday: Crossfit WOD

2 Strengths and 1 Crossfit WODS before first rest cycle.

2 Crossfit and 1 Strength WODS before second rest cycle.

WEEK 2

SAME STRENGTH EXERCISES AS WEEK 1, EXCEPT STRENGTH SERIES WILL BE (3-3-3-1-1-1)

WEEK 3

SWITCH TO NEW STRENGTH EXERCISES, BACK TO "INTRO REP" SERIES (5-5-5-3-3-3)

WEEK 4

SAME STRENGTH EXERCISES AS WEEK 3, BACK TO ME 1 RM SERIES (3-3-3-1-1-1)

As you can see, there is still loads of room for keeping things "constantly varied", while at the same time ensuring you don't overload on certain body parts, and still get a good dose of heaving hitting. We want to you train hard and train often - but we insist that you listen carefully to your bodies. YOU MUST TAKE REST DAYS. A minimum of 2 REST DAYS per week if you are participating in this intense programming is highly recommended.

For more information on the M.E.B.B "1 REP MAX" calculator, clickHERE.