Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  

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Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)

Enjoy,

Lucius

GS Class Aug 14th-18th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am, 5:30pm
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday - Focus is STRENGTH in our Squat and Press
A: Warm Up x10min
B: Double KB Imbalanced Front Squat (32X) 4x4/4
B: Double KB Imbalanced Sea Saw Press (32X) 4x4/4
B: Passive Hang Variation Play, Bodyweight TGU x1/1 during rest
C: 90/90 Split Squat ISO Hold (knee slightly off ground) w/ Small Med Ball Circles 3x30sec
C: Slider Push Up Reach 3x3/3
C: 1arm 1leg DB Row 3x8/8
D: Sled Push 3x80yds (medium load). Rest as needed 

Tuesday - Focus is on POWERFUL CONDITIONING. Rest is important to maintain power. Work hard - rest hard - repeat
A: Warm Up x10min
B: 3 blocks - Each block is done once by each student - rest 3-5min between blocks
Block A
-BW Power Squats x20
-Airdyne Sprint x20cal
-3 sets in each block - rest 60sec between sets
Block B
-KB Swing x15
-Ski Erg x150m
-3 sets in each block - rest 60sec between sets
Block C
-Crawl x20yds
-Row x200m
-3 sets in each block - rest 60sec between sets
C: Mckenzie Press Up 2x10
C: Deadbug 2x10/10
C: Plank Hardstyle 2x10-15sec

Wednesday - No classes today - Focus should be on activity throughout day. Work on mobility, go for a walk, take an epsom salt bath, ice bath, etc.

Thursday - Focus is on STRENGTH in our Deadlift and BW Row
A: Warm Up x10min
B: Staggered Stance KB Sumo DL (32X) 4x4/4
B: 1arm Push Up Progression Practice 4x2-4/2-4
B: Supine Ring or TRX Row (32X) 4x10-15
C: Half Kneeling Band Face Pull 3x6/6
C: DB Hammer Curl 3x8-12
C: Med Ball Deadbug Pullover 3x8/8

Friday - Focus is FYF (F*** You Friday) :) Give it your all. This is what you've been waiting for all week long. 
A: Warm Up x10min
B: Accumulate all reps as fast as possible
-100 BW Squats
-50 to 100 Burpees
C: 5 Rounds - Exercises done back to back - Rest 2-3min between each round
-KB Swing x15
-Prowler Sprint x40yd
-Crawl Forward/Backward/Lateral for 1min
D: Med Ball Spread Eagle Sit Up 3x10
D: DBL KB Rack Walk 3x40yd
D: DBL KB Farmers Walk 3x40yd

Saturday - Focus is YOU. We will either make up a session you missed or put something together that suits YOU that day. 

Make sure to put an effort into recovery. This is a MUST if you are following the sessions above. 
-Go for a walk outside
-Meditate or deep belly breathe in various feel good positions
-Practice your movement skills by just playing
-Take an epsom salt bath
-Take an ice bath
-Get a massage
-EAT REAL WHOLE NATURAL FROM THE EARTH FOODS and make sure to stay up on your water intake