1/6 - deadlift, BW1LDL, short bridge, stretch, COCT gripper
1/5 - press, headstand, crow, pike pushups, COCT gripper, stretch
1/5 - press, headstand, crow, pike pushups, COCT gripper, stretch
2015 is about focusing up. Shift from trying to be all things - big, strong, muscular, lean, jacked, flexible, conditioned - to focusing in on two things, strength and flexibility. Other attributes will arrive from focusing on those things. Or they won't.
Strength training simplified, the 4 barbell movements - press, deadlift, bench, squat [at least till May/June, when it's moving time again] and 6 bodyweight progressions - pushup, pullup, squat, bridge, leg raise, handstand pushups. Strength training 5x/week.
M - press & handstand pushup
Tu - deadlift & bridge
W - pullups & leg raise
Th - bench & pushups
F - squats & squats
Stretch after every workout. Focus/minimum - hamstrings, adductors, calves, chest & shoulders
End of year goals - press xBW, bench 1.5xBW, squat 2xBW, deadlift 2.5xBW. One armed pushups and pullups, full bridge/wheel, freestanding handstand pushup, pistols.
End of year goals - press xBW, bench 1.5xBW, squat 2xBW, deadlift 2.5xBW. One armed pushups and pullups, full bridge/wheel, freestanding handstand pushup, pistols.
“It’s not the daily increase but daily decrease. Hack away at the unessential.” - Bruce Lee
"And, for 2015?
Stretch what is stiffening.
Strengthen what is weakening.
Eat like an adult.
Seek mastery." - Dan John
Lose it to gain more then you can imagine! Make 2015 your year!... -:
Lose it to gain more then you can imagine! Make 2015 your year!... -:
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