Welcome Back!
Welcome back everyone. I hope you all had a restful and enjoyable Christmas break. However, like most good things it has to come to an end eventually. The silver lining is that we are back up and running at Conquest and looking to have a huge year. Your personal "Conquest" awaits you!With that said, hopefully we have some new additions and bring back some of the old vets (which I am sure are chomping at the bit to get started again). I want to offer everyone a bit of a word of warning when returning to training. The layoff will have been great for you
r body, despite how it may feel it is more of a mental than a physical that you feel behind where you were before the break. You should be well rested, injuries healed up and systems all on line ready to go. Don't hit turbo on day 1! One thing that is a definite is the fact that after a lay off, the body has readapted and is no longer able to deal with the increases in metabolites and cortisol created from exercise that breaks muscles down and.....makes you sore. Taking a week to slowly reintroduce yourself back to training can pay huge dividends in your ability to put your socks on the next morning pain free or even wash your hair without wincing. I know everyone knows what I am talking about because we have all been there. People are anxious to try to "catch up" on missed sessions, but there is no catching up. There is just where you are now and where you want to get to. If you haven't caught the drift yet I will spell it out nice and clear "Ease into it". Nothing is harder than trying to make it back into the routine of exercise when even sleeping hurts. Slowly easing back in will allow your body to find its way and remember what it should be doing, then you'll find you are stronger and better off in everything than you were before the break. Rest is a miracle worker.
r body, despite how it may feel it is more of a mental than a physical that you feel behind where you were before the break. You should be well rested, injuries healed up and systems all on line ready to go. Don't hit turbo on day 1! One thing that is a definite is the fact that after a lay off, the body has readapted and is no longer able to deal with the increases in metabolites and cortisol created from exercise that breaks muscles down and.....makes you sore. Taking a week to slowly reintroduce yourself back to training can pay huge dividends in your ability to put your socks on the next morning pain free or even wash your hair without wincing. I know everyone knows what I am talking about because we have all been there. People are anxious to try to "catch up" on missed sessions, but there is no catching up. There is just where you are now and where you want to get to. If you haven't caught the drift yet I will spell it out nice and clear "Ease into it". Nothing is harder than trying to make it back into the routine of exercise when even sleeping hurts. Slowly easing back in will allow your body to find its way and remember what it should be doing, then you'll find you are stronger and better off in everything than you were before the break. Rest is a miracle worker.Start thinking of some goals you would like to accomplish this year. There are some awesome opprotunities coming up onthe horizon. Stay tuned for details.
Monday (Compliments of Ryan Fletcher at CFLA)
Overhead Press 5-5-5-5
Rest 2 Minutes
30 Burpee Broad Jumps for time
Tuesday
Deadlift 5-5-5-5
Rest 2-4 Minutes
Rounds in 10 Minutes
8 Horizontal Squat Press
8 Wall Ball Shots
Wednesday
Cleans 5-5-5-5
Rest 2-4 Minutes
75 Thrusters for time Guys @ 45 Gals @ 30
Thursday
Bench Press 5-5-5-5
Rest 2-4 Minutes
8 rounds of
10 Push Ups
10 Sit Ups
Friday
Front Squat 5-5-5-5
Rest 2-4 Minutes
Rounds in 10 Minutes
5 High Pull Goblet Squats
5 Kettle Bell Swings
5 Pull Ups
7 comments:
It looks like a great week Cory... can't wait to get going. LS
Nice programming, Ryno! Love the strength bias/metcon combo.
how many christmas shortbread cookies will this burn off???
RM
Mike
Just Monday is Ryno, the rest is me, but you can still love it and shower me with praise (lol)
Looking forward to getting back at it with all of you. Got in a few times over the break, but it ain't the same by yourself.
I really like this week, I like the lifting added in!
DC
Overhead Press 5-5-5-5 1*115, 3*125
Rest 2 Minutes
30 Burpee Broad Jumps for time
1 min 54 sec
Billy B
Overhead Press 5-5-5-5 (115,2x125, 4@135lbs)
Rest 2 Minutes
30 Burpee Broad Jumps for time
1:33
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