Author: nathancorrigal

Wednesday – SL Int + Upper Assistance ECC + CF Tester
A. DB Front Rack Walking Lunges, 25ft AHAP x 5 sets, 2 min
B. Bench Press @ 40×1, 10 heavy reps x 3 sets, 1:30 min *not CGBP
C. Feet Elevated Ring Rows @ 50×1, 4-5 reps x 3 sets, 1:30 min *can be weighted
D. 21,15,9 For Time:
Goblet Squats @ 16/24kg
KBS @ 16/24kg
*who can go unbroken and fast ?

Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
2000m Run @ EZ Pace – or building from last week – *even if you run the same distance putting in the time/distance is key
+
21,18,15,12,9,6,3 For Time: Water Fall Style – Teams of 2-5
Row Cals
AirBike Cals (women do 18,16,14,12,10,8,2)
Plate Facing Burpees – 25lb Plate
*100ft Farmer Carry After every round @ 24/32kg
*this is going to be a long one lol
+
Optional Running:
2000m Run @ EZ Pace –
*what were trying to do is establish really basic running volume for everyone so that come july/august we can use running as tool for intervals and mixed work like wall balls, box jumps, etc – its been all winter since we ran, so if we JUST GO HARD right now – there is a good chance our bodies wont like us.

Wk 3 – May. 16/18
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Paused Squat Snatch. Above Knee Hang Squat Snatch 1.1 every min x 10 minutes – 5 min @ mod, 5 min @ tougher
B. Jerk Dip. Paused Split Jerk 1.1 every 1:15 min x 8 sets – pause in receiving position as well
C. 9,15,21 For Time:
OHS @ 55/75lbs
Push-Ups
Hang Power Clean @ 55/75lbs

Wk 3 – May. 15
Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 3 reps x 5 sets, 1:30 min
A2. Weighted Pronated Pullup @ 21×1, 3 reps x 5 sets, 1:30 min – *continue with negative lowering progressions
B. EMOM x 10 minutes @ high effort:
1st – 4-6 Burpees over Box @ 20/24”
2nd – 15 KBS @ 16/24kg
(5 min rest)
EMOM x 10 minutes @ high effort:
1st – 4 L arm Hang KB Snatch @ 16/24kg + 4 Burpees
2nd – 4 R arm Hang KB Snatch @ 16/24kg + 4 Burpees

Saturday – Team/Core/Carries/Skills
3 rounds for time – Teams of 2-5 – Water Fall Style
15/12 Cal Rowing
12/10 Cal AirBike
9 DB Shoulder to OH @ 35/50lbs/arm
+
rest b/t workouts
+
3 rounds for time – same teams – Water Fall Style
200m Run
15 Wall Balls @ 15/20lbs to 9/10ft
15 KBS @ 16/24kg

Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)A. Strict Supinated/Pronated/on Rings Pullups @ 21×1, 3-6 reps every min x 10 minutes – hold hollow

A. Supinated/Pronated Negatives @ 50×1, 4-6 reps every min x 10 minutes *scaled option here *hold hollow

A. Parallel Grip Ring Rows @ 20×2, 5-7 reps every min x 10 minutes – *scaled option here – be sure to follow tempo

*progress from last week

B. 30 min AirBike/Rower @ 75% /moderate

@ minutes 2,4,6,8,10 – get off and perform 4 Burpees over Box @ 20/24” – focus on moving efficiently here

@ minutes 12,14,16,18,20 – get off and perform 3 Fast Wall Walks

@ minutes 22,24,26,28,30 – get off and perform 30 sec of skill practice of your choice – coach will help you

Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5-5-5, 2:30 min b/t – all tough sets/no hook/no bounce
B. 1 1/4 Back Squat @ 40×1, work to a tough set of 5 relatively quickly
C. DB Split Squats @ challenging load, 1 min of work/leg x 2 sets,1 min b/t legs – no elevation/just on floor – 2 DBs/1 in each hand
D. Barbell Good Mornings @ 20×1, 10 reps x 3 sets, 1:30 min
E. HS Hold against Wall, 20-30 sec every min x 5 minutes or Weighted Side Bridge, 30 sec/side x 3 sets, 30 sec b/t sides

Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Squat Clean. Split Jerk 1.2 every min x 10 minutes – 5 minutes moderate, 5 minutes tougher loading
B. OHS @ 22×1, work to a challenging triple
C. AMRAP in 10 minutes:
HSPU – 1,2,3,4,5, etc
Air Squats 10,10,10,10,10, etc
Pullups – 1,2,3,4,5, etc
Air Squats 10,10,10,10,10, etc

“I want to lose weight.” “I want to be the best version of myself.” “I want to get stronger and more fit.” “I really want to push my body to new limits.” These are things I hear daily from clients. These are ALL great and attainable goals.

Now, saying you want it and actually doing it are very different. One thing I will commonly hear is someone saying “I am committing to my fitness – 3 days/week, no matter what.” Then they get sick, or a curve ball gets thrown their way one week and I don’t see them for a month, or at times, never again.

One thing people have to understand is that investing in your fitness, health and performance is not a short term attainable goal. Results take real time, they actually take so long that we tend not to realize we are getting better or looking different. When I hear people tell me they are 100% invested in improving themselves, but then skip their training for a social function, or because they have a “nagging” injury, I automatically think to myself, are you really invested?

We all have real life stress, responsibilities and things we need to take care of. These things include family, jobs, bills to pay, kids hockey games, meetings, the list goes on and on. If people are truly invested in themselves to be a healthier, fitter person then they will FIND THE TIME. I actually cannot stress this enough, if your fitness, health, body composition and nutrition are actually a priority in your life, YOU WILL FIND THE TIME. Maybe that means you have to get your running done at 5am before work. YOU GET THE RUNNING DONE AT 5am. Why? The answer is simple – because I am committed to my own personal fitness and health. I honestly like to think having discipline and being outside your comfort zone is one of the healthiest things someone can do. It teaches you great values on what it’s like to work hard and it gives you a HUGE SENSE OF PRIDE.

Think about that? Trust me, it is VERY easy to make excuses. I could easily make an excuse almost every day. “Im tired”, “I had a bad day at work”, “Id rather be outside, its so nice”. We all just have to truly ask ourselves, how bad do you want it? Are you willing to be a bit selfish for your own personal fitness.

The real magic is in the JOURNEY. I understand that saying you have to be selfish to achieve your goals is almost a bit harsh, but it is kind of true. If your priority in your life is your family then how can you be there for them, if you can’t take care of yourself?

I think we often get to caught up in our GO GO, need to do this, need to be here society that it is quickly easy to forget just how important your health and wellness is, not just to yourself, but to others around you.

The next time you say you have a goal and you want to achieve it, ask yourself are you willing to work really hard, commit no matter what life throws at you, and actually set out and crush those goals, instead of just say you want to achieve them?

“I want to lose weight”, “I want to be the best version of myself”, “I want to get stronger and more fit”, “I really want to push my body to new limits”, these are things I hear daily from clients. These are ALL great and attainable goals.

Now saying you want it and actually doing it are very different. One thing I will commonly hear is someone saying “I am committing to my fitness – 3 days/week, no matter what”. Then they get sick, or a curve ball gets thrown there way 1 week and I don’t see them for a month, or at times, never again.

One thing people have to understand is that investing in your fitness, health and performance is not a short term attainable goal. Results take real time, they actually take so long that we tend not to realize we are getting better or looking different. When I hear people tell me they are 100% invested in improving themselves, but then skip their training for a social function, or because they have a “nagging” injury, I automatically think to myself, are you really invested?

We all have real life stress, responsibilities and things we need to take care of. These things include family, jobs, bills to pay, kids hockey games, meetings, the list goes on and on. If people are truly invested in themselves to be a healthier, fitter person then they will FIND THE TIME. I actually cannot stress this enough, if your fitness, health, body composition and nutrition are actually a priority in your life, YOU WILL FIND THE TIME. Maybe that means you have to get your running done at 5am before work. YOU GET THE RUNNING DONE AT 5am. Why? The answer is simple – because I am committed to my own personal fitness and health. I honestly like to think having discipline and being outside your comfort zone is one of the healthiest things someone can do. It teaches you great values on what its like to work hard and it gives you a HUGE SENSE OF PRIDE.

Think about that? Trust me, it is VERY easy to make excuses. I could easily make an excuse almost every day. “Im tired”, “I had a bad day at work”, “Id rather be outside, its so nice”. We all just have to truly ask ourselves, How bad do you want it? Are you willing to be a bit selfish for your own personal fitness.

The real magic is in the JOURNEY. I understand that saying you have to be selfish to achieve your goals is almost a bit harsh, but it is kind of true. If your priority in your life is your family then how can you be there for them, if you can’t take care of yourself?

I think we often get to caught up in our GO GO, need to do this, need to be here society that it is quickly easy to forget just how important your health and wellness is, not just to yourself, but to others around you.

The next time you say you have a goal and you want to achieve it, ask yourself are you willing to work really hard, commit no matter what life throws at you, and actually set out and crush those goals, instead of just say you want to achieve them?

Wednesday – SL Int + Upper Assistance ECC + CF Tester
A. Barbell Rear Elevated Split Squats @ 40×0, 5 tough reps/leg x 3 sets, 1 min b/t legs
B. DB Push Press @ 40×1, 10 reps x 3 sets, 1:30 min – tough loading
C. Bent Over Barbell Rows @ 40×1, 12-15 reps x 3 sets, 1:30 min
D. 3 rounds for time:
10 Burpees to 12“ OH
10 DB Snatch @ 50/75lbs – alternating
75 Du’s/125 Single Unders