New Programming – TODAY

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Monday’s Workout (NO CAP)
A) 20 minutes to find 1RM Deadlift
B) For time:
Row 500
20 toes to bar
Row 400
20 ttb
Row 300
20 ttb
Row 200
20 ttb
Row 100
20 ttb

… and coming Tuesday
A) Spend 30 min working on
3×5 Strict Press
3×5 Front Squat
-Working at ~80% of 1RM

B) Five rounds for time of:
250m Row
200m Run
-Rest 60 seconds between roundsSo our new Programming Template officially begins TODAY! I’m really excited about the programming model we’ve come up with… it represents quite a change from what we’ve been doing up until now… and if nothing else, is fresh, new, and exciting. It comes directly from the training model Kenny has been using with Team CFLA over the past 4 months, and that came from his work with the team over the past 2 years.

One of the things you’ll see on the front end of every training day is one of three words to describe the day: Training, Competition, or Mental Toughness. The idea is that prior to each workout, we take a moment to define what it is, and why we’re doing it. If it’s to Compete, then we’re goin’ for it – speed is of the essence, and it’s everything you’ve got. When Training, it’s for training… meaning the emphasis is on growth, development, skill development, improvement… not on setting records and competing. And finally, there are Mental Toughness days. These are long and hard… it really comes down to your breath – and are you following it. Can you stay in the game, keep your composure, stay consistent and connected to your breath, and make it through.

in the following video, Kenny and I “loosely” talk about the new model and some of the things you can expect. Here’s to the first day of the rest of our life… Great to have you on board! Yee Ha!



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