Based on how you scored in the GFE. Follow one of the templates below.
Keep in mind...
Your body is an amazing system and you'll be surprised at how quickly you make progress. It's not uncommon to see progress in the elimination of movement viruses from week to week.
Everyday we move differently. Maybe you were sitting 6 hours on a plan for a business trip. Before diving into your scheduled training for the day. Or maybe you pushed it too hard the day before.
... always start your session with the GFE and see where you're at.
Some days it's not a good day to snatch, press, etc. And that's ok.
If you have zero red lights, follow template #1.
Training Days for the Week
As with phases 1-4: days 1, 3, and 5 represent Monday, Wednesday, and Friday respectively. Days 2, 4, 6, and 7 (Tue, Thur, Sat, and Sunday respectively) represent the "in between days" where your focus is your recovery flows.
Going through the Daily Recharge and (GFE) Ground Force Exploration are essential to improving your movement literacy. I highly recommend backing up the GFE with the Carry Collection (or getups is appropriate) to lock-in improvements made during the sequence.
*Sample Session
Perform each session in a "circuit."
E.g., Day 1, sets of 3.
Warmup:
GFE
Carry Collection x 5 min
Session: 20 minutes
Z-Press x 3
Loaded F4 Lunge x 3
Farmer carry x 30 paces
*Repeat circuit for 20 minutes.
Cooldown:
Armbar
Crooked Armbar (If appropriate)
Reverse GFE
Template #1: Red light on Bent Leg/Straight Leg or Side Walk to push-up Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 17 | Warmup Z-Press Loaded F4 Lunge F. Carry x 30 Cooldown | Warmup Half Kneel Press Goblet Squat R. Carry x 30 Cooldown | Warmup Tall kneeling press Single leg deadlift OH Carry x 30 Cooldown |
Template #2: Red light on S-Movement
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 17 | Warmup Loaded F4 Lunge Racked R. lunge F. Carry x 30 Cooldown | Warmup Racked R. lunge Squat (your choice) R. Carry x 30 Cooldown | Warmup Squat (your choice) Single leg deadlift F. Carry x 30 Cooldown |
Template #3: Red light on Craw Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 17 | Warmup Z-Press Loaded F4 Lunge *F. Carry x 30 Cooldown | Warmup Racked R. lunge Squat (your choice) *R. Carry x 30 Cooldown | Warmup Squat (your choice) Single leg deadlift *OH. Carry x 30 Cooldown |
Template #4: Red light on Frog, Crab, Pushup Series
Header | Day 1 | Day 3 | Day 5 |
|---|---|---|---|
Volume Dynamics | Sets of 3 | Sets of 4 | Sets of 5 |
Session Duration | 20 minutes | 25 minutes | 30 minutes |
Week 17 | Warmup Z-Press Loaded F4 Lunge F. Carry x 30 Cooldown | Warmup Half Knee Press Racked R. lunge R. Carry x 30 Cooldown | Warmup Tall Kneel Press Single leg deadlift OH. Carry x 30 Cooldown |
*NOTE
In the rare occasion you red light on multiple movement patterns. You have some work to do. Your daily practice will be as follows.
Day 1:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
6pt crawl x 5/5
Carry Collection x 10 minutes
Cooldown
Reverse GFE
Day 3:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
6pt crawl x 5/5
Carry Collection x 15 minutes
Cooldown
Reverse GFE
Day 5:
Warmup
GFE
Armbar x 3 (L/R)
Rocking w/ head nods x 10
Upper and lower body rolls x 5/5
X-Lift x 3/3
6pt crawl x 5/5
Carry Collection x 20 minutes
Cooldown
Reverse GFE