In the past few weeks I have had a lot of people ask me about writing additional programming for them. I love this because it shows our members’ dedication to improvement. However, I have been turning away some requests. The reason why is because I believe the Precision blog encompasses everything someone needs to get the results he or she is looking for. In fact, I spend countless hours on this blog. I probably put more time into it than the additional programming that I write because I know it will affect more people. The blog gets well over 2,000 hits a day and is followed all over the world. I have heard from people in Germany, Okinawa, and Australia, all of which follow it religiously. So when people ask me for more programming, my first question is “How many days a week are you attending class?” If you are attending 5 days a week, and still want improvement, then, yes, you need additional work. However, if you are attending fewer than five and two of the days a week you attend are over the weekend, then you just need to follow the blog, and on your own time make up the days you miss. The blog has a full fledged strength & skill program, wods designed to improve capacity and endurance, and includes the supplemental movements and lifts that you need to do in order to get better. Especially right now as we finish testing this week and move into cycle 2 for the year, our plan is meant to gain you success by the Open, which is the date I sent for the gym’s programming 52 weeks in advance. The programming advances towards the goal of optimal improvement by the Open whether you do it or not. It is meant to progress you each cycle.
So when thinking about additional programming, first think, am I hitting all the classes? If you are not, then try and make up the days that you missed. If you are doing this already and need more, then you are a prime canidate. However, make sure that you are willing to put in the additional 1-2 extra hours before or after class to make it work. Remember: the programming is to be in addition to class at Precision. Not the only thing you do. I want to help you all get better. Here’s to working towards that goal!
Fitness-Strength-Community
WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
Max Unbroken Set of: (Test)
-Leg Less Rope Climb (May only take a 3 Sec. break at bottom.)
-Regular Rope Climb (May only take a 3 Sec. break at bottom.)
*If you can’t rope climb yet. Take the time to work technique.
**If you cannot do one of the rope climb versions. Score a zero for that portion and work on it!
LIFT:
Thruster (Test)
Work to a new 1RM
WOD:
“15.4” (Test)
AMRAP 8
3 HSPU
3 Cleans (185/125) (165/110) (155/105) (135/95)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
POST WOD:
Mobilize & Stretch
