The APRE method is considered to be an undulating model of volume and intensity. Meaning that we have flowing ups and downs of intensity and/or volume. As you perform more reps and accumulate more volume, you must add more weight to balance it with intensity. As you add weight, you
Seeing as how I’m not posting the workouts this week I figured I would busy myself with a discussion about the days workout. Today’s workout is a fun one because it can tell us a lot about an athlete and their ‘engine’. So, let’s delve into it a little further.
Song: Roxanne Every time you hear, Roxanne, you have to do a sprint – one length of the gym. Posterior Chain Warmup: Core brace 3 rounds of 5 on/5 off 5 inchworms with pushups ostrich walk with 20 touches deadlift 1 RM Approximate: 3 sets of 5 3 sets of
Animal walks: bear crawl duck walk frog jumps crab walk inchworms ostrich walk 5 rounds: split squats x 5/leg alternating with plank sled pulls x 1 “LEGGGGSSSS” 20 walking lunges with dumbbells in each hand (20 total, 10/leg) 20 situps 20 walking lunges w/ dumbbells 20 calories on the rower
Burpee pullup to thunderstruck, do a burpee pull-up every ‘thunder’. Wallball partner warmup: 10 chest passes 10 side to side/other side 10 overhead passes 10 underhand passes WOD: Stations: 3 rounds @ 1 minute each: Sandbag carries Plank/situps Rope climbs Slam balls Skipping
15 minute gymnastics warmup: 5 active shoulders 5 beat swings 5 inchworms with thoracic flexion 2 wall climbs or scale 5 slam balls with squat 5 standing broad jumps 15 minute technique work: hang snatch from the floor WOD: 3 rounds: 10 box jumps 10 slam balls 10 alternating dumbbell
No workout posts this week because of last Wednesday’s blatant WOD shopping. You brought this on yourself. However I do have an informative post on the effective implementation of the APRE program! I wrote last about how we are going to start using the Auto-regulating Progressive Resistance Exercise program and
I’ve always liked to mess around with different types of programming. To learn the art of programming one must get hands on experience with the plethora of options available. There are so many ways to train people that you should never be bored. For the past while our focus has
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