No Rules Training

and I’m afraid final day.

I thought I would be able to stick it out, but recently my work schedule has taken a different turn and things might be crazy for a little while (but good!). In in times of chaos, simplicity (and brief workouts) always win.

After spending the last 8 weeks or so not lifting anything heavier than a 53lb kettlebell, it’s time to start getting strong again. I’m very pleased with the way things have been going since about mid october, and I’ve had an opportunity to get my shit together. Doing nothing but get ups, swings and a few goblet squats for 20+ straight workouts was one of the best things I’ve ever done, and these first 3 weeks of the ROP have been a great way to build a base for the rest of the year. But I know that the number one factor to acheiving my performance and even body composition goals will fall back on just simply getting stronger.

 So that I will do.

 The plan is to train just twice a week using Jim Wendler’s 5/3/1 template with standing presses and deadlifts (at first…might add front squats and benching down the road). I’m going to start super conservative and hopefully run through a few cycles and hit some big lifts around summer.  I’m going to lay low on the conditioning for at least the first 4 week cycle and see how things feel in conjunction with my martial arts training and go from there and possibly add in some swings or vo2 max snatch work.

Here was today’s session:

- SMR and mobility work earlier in the day (and more foam rolling immediately before lifting)

Warm Up:

1a. Goblet Squats 2×10

2a. Get Ups 2×1 (each side)

a1) Clean and Press Ladders 5×1,2,3

a2) Pull Up Ladders 5×1,2,3

b) Swings: 5 minutes (20 on the minute = 100 total swings)

…and remember – keep your pants off the ground