Monday 1/25

Fucking tires....
warmup:  4 rounds
10x

1) 5 rounds
15x swings @ 35 lbs
50 meter tire drag with sandbag
5x burpee
1 min rest

2) 5 rounds
300m shuttle

3) 4 rounds
15x sandbag getups @ 80lbs
10x plank walkup
5x Ankle to bar

4) 2 rounds
100x glute leg lift each side
50x shoulder handjob each side

Comments:
Cyclic emphasis.  

A training cycle will last 2-8 weeks depending on what you are trying to achieve.  For base fitness we train 4 attributes: Strength - speed - work capacity - and durability

When training a specific attribute it is important to not neglect the others.  Rob Shaul calls this "fluid periodization."

Essentially you are trying to maintain what you have worked hard for in the previous cycle while improving the attribute in the current cycle.  By always building one attribute and maintaining the others your OVERALL fitness will continue to increase.

Today's session is 2 interval based circuits.  Intervals have rest, allowing the athlete to work at higher intensities then recover.  Amrap and RFT formats are structured like a race, and although I love a good race it can be mentally and physically exhausting to race every day.

-Jake