Erin qualified for French Throwdown at the end of June. She has allowed me to guide her training in order to sharpen her abilities. Over the next few weeks I will be posting some of her training. this is not a “how to”, The prerequisite for this training to work is being her. But if you know enough about her and her current state, seeing this might help one understand how we guide.
30min bike erg easy
Every 5min for 30min
2min bike erg @ 185-200w
5x push press @35s DB +20m overhead walk
20x push ups
Plank for remainder.
Warm: technical BB warm up
Work up to heavy double power snatch
1-2-3-4-5 ring muscle up
MU technical work
Pick personal training that is greater than 90min
Warm 10m of everything
Squat Hell 10min
10-20-30-40-50 double under (each set must be unbroken)
20x wall balls
20m walking overhead lunge 50/35 DB
20x cal air bike
50-40-30-20-10 double under (each set must be unbroken)
This is a play on a workout by OPT called flight simulator.
5 rounds NFT
20cal bike erg
20 walking lunges
10x scap pull
10x hollow swing
5x strict pull up
15sec hold at the top
Hand stand walk 3 attempts max distance between rounds
Alt. EMOM/ 60minutes
7x Burpee pull up
9x Chest to bar
9x burpee box jump
11x wall ball
AM LSD 60min
5min third world squat
3 times through
10x pistol kick outs
10x Cossack swift kick outs
10x deck squats
Work to heavy snatch complex (25min cap)
1x high hang + 1x hang + snatch balance + OHS
Push jerk from tack
30min Convo pace
Mobilize shoulders with band
3x10 hollow rock
3x10 bird dog
3x10 hollow swing
3x10 scap pull up
3 rounds NFT
3x wall walk
6x shoulder taps (feet together)
9m bear crawl
Rest as needed between
Olympiganza power clean +power jerk
EMOM starting at 55lbs do one C&J + 4 burpees over bar. Add 10lbs every minute go until failure or unable to get the work done in the required minute.
21x ball over shoulder @100lbs
21x pull ups
15x ball over shoulder @100lbs
15x chest to bar
9x ball over shoulder
9x muscle ups.
“To exist is to survive unfair choices”
Strip everything down to its most basic truth. It isn’t about the question itself but the nature of questioning the Self.
5 rounds NFT
Work to heavy snatch complex
1x Snatch + 1x hang snatch + 1 OHS
3 rounds for time
80min MTB at easy pace
How Do You Do?
I made a run South this weekend to exact revenge on the Schaffer climb in Moab, UT. I think I was staring up at the same spot that I retreated from last time when I had a familiar feeling, like I wasn’t going to make it. The climb is staggering, perhaps because the buy-in is not an easy one. Erin must have seen my pained face because although she was having a hard time 2 hours in on her very first MTB ride in 13-years, she affirmed that she would give it a try.
I hate putting people in bad positions because it usually means that I put myself there too. I was expecting 4-hours in the saddle, and thought if she could make it to the top then it would be a fairly simple coast back to the car. Paradoxically, I love falling prey to a bad position on accident, the unintended consequence of ego + distance + stupidity, I never want it but I always need it.
Erin was taking her time, taking care of herself, and giving me the distance I needed to do whatever it was that I needed to do. I thought that I would jet to the top, rest up for 10-15 while she plotted along, but getting up and looking back at a distant image of her walking had me worried so I descended and found her cramping up 6 switchbacks from the top. She assured me she was fine and that she would make it, so up I went a second time, passing the monolith bends that had evil angles that only a granny gear could contend with.
I was feeling fairly proud of myself, like I made up for some injustice that was bestowed upon me when from the top I glanced down to see Erin fall over into a ditch, she had barely made it up one more switchback. I didn’t even have to ask because I’ve been in that same position, so empathy had me back down the climb once again.
Telling some one to get up and keep moving who is experiencing involuntary muscle cramps is the sweet reminder that all of us have athletically induced amnesia. I could have tried to explain what she did wrong, but I don’t really think there was anything in particular, other than going too far or too hard, but is that really wrong? I mean that is what we are out here to do… to learn how to do and part of that doing is learning how to put the wheels back on once they fall completely off.
I kept checking my watch but by the time we got to the top and she was able to remount and start spinning easy I knew the 4-hours that had already passed would soon be 5 and then 6.
In the end I came to get what I wanted but ended up with what I needed, a long haul in the saddle, but even more so, to know that I share my life with an incredibly stubborn but equally inspiring human being who knows how to do.
Work to heavy snatch or clean and jerk
Each individual must complete the buy in before the team work begins.
Only choose one movement per option (ie; burpee + KBS + HSPU)
2-4-6-8-10-12-14 wall ball/KB swing
As a team of 5 complete:
5km row + 5km ski
20min time cap, timer starts when the first person from each team finishes their buy in. 2 people may work at once.
Ride: MTB 5hr56min 4800ft of elevation