No Rules Training

I decided to start the weekly training cycle a day early this week, so that my strength training workouts coincide with my martial arts training (just to allow for a little more recovery).

Today was the “light” day, and while a few years ago I would have scoffed at the idea, I’m finally taking the advice of those much wiser than I and actually embracing deloading periods (whether within the training cycle, or taking an entire week to deload every few weeks). If I could give one piece of advice, it would be to periodize your training and actually give your body the time it needs to recover and supercompensate. If you look around the strength and conditioning world right now, some of the most popular programs like Rip’s linear periodization, Wendler’s 5/3/1, Glenn Pendlay’s 5×5, Pavel’s stuff…they all incorporate some sort of deload…LISTEN TO THESE GUYS!

On to the workout…nothing special to report, but as I mentioned before I’m using this blog as a way to keep myself on track and stick with the program…there is magic behind making your goals public. Although I want to stick with my original goal of just completing the 9 week ROP with first the 24 and then later in the year the 32, I have this sick idea of doing the program for an entire year and doing 9 week cycles with the 24, 28, 32, 36, and finally up to the 40kg. I’m not even sure if it’s possible but for now it’s just an idea swirling around in my head, and it would be kind of cool.

- 12 minute Eischens Yoga routine

- Kettlebell Warm Up:

10 sumo deadlifts

5 goblet squats

5 bootstrapper squats

1 progressive half kalos sthenos get up each side

a1) clean and press: 4×1

a2) pull ups: 4×1

b) snatches: 7 minutes (@5 reps on the minute for first 2 and then 4 reps on the minute for last 5 = 60 total snatches)

- Finished w/SMR (foam roll/lacrosse ball)