Friday

"I can do all things through Christ which strengtheneth me."
Philippians 4:13

Strength
Work up to 1RM Back Squat

Then

For time:
30x Back Squat at BW
1000m Row
30x Burpees

Wednesday

"And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first commandment. And the second is like, namely this, Thou shalt love thy neighbour as thyself. There is none other commandment greater than these."
Mark 12:30-31

Work Capacity
15x Push jerk
30x Deadlift
100 yd Sandbag carry 80 lbs.
12x Pull-ups
24x Weighted jump squats
400m Run
9x Burpee broad jumps
18x Toes-to-bar

Monday

"For the LORD God is a sun and shield: the LORD will give grace and glory: no good thing will he withhold from them that walk uprightly."
Psalm 84:11

Strength
3 Rounds
1-2-3-4-5 Reps of:
Strict ring pull-ups
Max distance broad jump

Energy System Development
ATP-CP

6-10x Suicide sprints

Friday

"Humble yourselves in the sight of the Lord, and he shall lift you up."
James 4:10

Strength
Work up to 1RM Deadlift

Then

10 Rounds
2x Deadlift at 90% of 1RM
10x Hand release push-ups

Wednesday

"Fear thou not for I am with thee, be not dismayed for I am thy God, I will strengthen thee, ye I will help thee, ye I will uphold thee with the right hand of My righteousness."
Isaiah 41:10

Strength
21-18-15-12-9-6-3 Reps of
BW Rows on the rings
Pistol squats

Then
5 minutes total duration of ring support

Energy System Development
Glycolysis

4-6x 200m Sprint
Rest 1-2 mins after each one

Revamp

"There has no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that you are able; but will with the temptation also make a way to escape, that you may be able to bear it."
1 Corinthians 10:13

I will begin posting training sessions again. Previously, I had stopped posting due to demands of life on my time and based on the fact that I do not like to prescribe training I myself have not done. Recently, I have begun to reestablish time management and want to continue to share effective training for everyone's benefit. If you know me you know my wife and I grew our family by one last February. After about two months of recovery my wife started training again. Since then I have been instructing her in three weekly sessions Monday, Wednesday, and Friday. She is now in the best condition of her life, maintaining healthy weight, increasing strength, and mastering skills. The posts reflected on Survive This will be the training sessions she completes weekly. This is an excellent opportunity for anyone limited on time as it only requires three days of commitment a week. I hope you find them useful.

Work Capacity
3 Rounds:
25x SDHP 80/40# kettle bell
50 yd Farmer carry 100/50 lbs each hand
10x Burpees

Note: to Self

Movement.

This is the goal - to increase your body's ability to control movement...

Think about it,
Remember it,
Practice it,
Utilize it!

Training Update

I thought I'd share an update on some of the new training methodologies I have been testing out and incorporating since the last time I posted a session. Lately, I have had great success directing my training focus towards energy system development. Previously, strength and work capacity testing were the two largest components of my training regimen. Now, strength has fallen off the priority list as I get older and look toward longevity. This is not to say that strength has been eliminated or is not still important; however, I currently do not maintain any goals of progressing my level of strength through strength specific training. I have found learning and developing proficiency in high level skills to be more productive than maintaining progress in the basics, as these higher level skills provide greater demands on the incorporation of many different facets of fitness. Below in order of precedence is my training protocol:

1. Energy System Development (ESD) - comprised of three training sessions during the week. The first day focuses on high intensity training, ATP-CP system development with short bursts of vigorous activity lasting no longer then 10 seconds with a 1:2 work to rest ratio. Sprints while stair running, rowing, or on the airdyne are my modes of choice. The second day lengthens the work output and decreases the intensity to a moderate level so output can be sustained, Glycolosis system development is trained with longer bouts of high intensity activity up to 3 minutes in length with a 1:1 or 1:2 work to rest ratio. For these training days stadium sprint circuits, 400m or 800m sprints, and long weighted sled drags are all top choices. The last day is focused on Oxidative system development, this is my long slow duration (LSD) training day, which I like to use as active recovery. Fin swimming for distance, obstacle and beach runs, or long sessions on the rower are my favorite choices for this session. Sessions usually are from 20-90 minutes depending on how I feel. ESD is great General Physical Preparedness (GPP) conditioning.

2. Skill Development - comprised of training that includes more complex movements which incorporate more motor neuron recruitment, develop neuromuscular efficiency, and develop proprioception; movements that imitate animals in nature (various crawls, jumping, tumbling), and movements with the greatest level of transferability across the broadest spectrum of fitness. Some quick examples include hand-balancing, the single-arm snatch, rope climbing, agility ladder, burpee pull-ups, two-hands anyhow, pistol squats, weighted vest bear crawls, kong vaults, and hand springs.

3. Sport - lastly sport rounds off the prescription. Sport is infinite to the effect that it is limitless in training multi-planar movement, both bilateral and unilateral proficiency, all levels of energy system development, as well as balance, coordination, agility and power. You could become a well rounded individual through a variety of sports alone. After all, sport was initially created to further training in a competitive atmosphere allowing the individual to further push and test the bounds of performance. Sports I partake in are Brazilian Jiu Jitsu, parkour, and adventure racing.

Get Some!

"Fortune favors the bold."

"Grayson"

3 mile Obstacle run - run over hills, hurdles, logs, rocks, picnic tables, jump over, on top, around, duck under, climb, crawl, etc...

Then

4 Rounds for time:
5x Bench press 225 lbs.
6x Convict pull-ups*
7x Back squat 155 lbs.
8x K.B. swings 80 lbs.
9x GHD sit-ups

*Utilizing a wide grip pull-up: pull up chin to your left hand, without dropping down slide to your right so your chin is over your right hand then slide back to the left and then descend this is one rep. Alternate directions each rep.

Notes: This session is named after my six-month old son who has just this month learned to army crawl, bear crawl, crawl on all fours, pull himself up to standing, negotiate obstacles and who can bridge and roll like a champ. I love you son keep growing stronger every day.

Wisdom from the past...

Two words:

Keep moving!

Move forward towards a goal...
Move forward in your relationships...
Move forward in completing abandoned projects...
Move forward in challenging yourself to new things...
Move forward with your plans...
Move forward towards conquering your fears...
Move forward always with hope, courage, and determination!