Proper Programming and Ramping Up the Conditioning

I hate getting injured and getting off of a training cycle.  But then again, sometimes it is nature's way of telling you to slow down.  That got me thinking about my training and some upcoming events that I'm training for and prepping people for: Half Marathons, Spartan Race, and the IKFF Level 1 and 2 Course at The Training Room in Avon, NJ.  Can't wait to train with Steve Cotter, Ken Blackburn, Jim Milkowski, and Mike Stehle.

Tools of the Trade for Friday 13's Death WOD.

But I got to thinking about my dorked up nerve and training this month: If I can't train uber-heavy, at least I can still train.  So I have been ramping up the conditioning, focusing on intense metabolic round training with some medium-to-light strength days in between.  I want to stay in the game and be at my best during the events.  Thus, it is always important to be mindful of how your body is talking to you about your programming and what you have going on.

Wednesday: Strength WU:  2 Rounds 20 Swings 20 Pushups 2 min. Rower 1x10 135. ib Bench Press WO1: 5x5 Bench Press (185) Neck Injury Blows 1-Arm Rows (32K) WO2: Trap Bar Deadlift Worked up to 5x1 of 405 lbs.

Thursday: Metacon/Spartan Training with Frek Fighter Outside (Hot) 5 Rounds Nonstop: I-Go-U-Go (32K)  10 KB Swings 5/5 Push Press 10 Pullups (Switched Grip) 10 24'' Box Jumps 10/10 16 lb. Sledge Swings

Friday 13th Hell WOD Prepping for Events WU: 3 rounds of 5 min. on Heavy Bag and Jump Rope WOD: Strength 5x5 Clean and Push Press (26Ks) 5x10 Snatch 3x Max of Pullups 3x5 Front Squats KB Complex Work Focusing on Form with single 26K KB

The power was out in the dungeon, and I forgot socks, so worked out barefoot--telling, aye!