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
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 RECOVERY.
You can incorporate kettlebell swings on days 2, 4, 6, and 7 from the swing swipe file unless you've red-lighted on the bent leg/straight leg and frog, crab, push-up series. Details are laid out in each template.
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 1 | 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 |
***Swing note: Swings are red-lighted for the Bent leg/Straight Leg series and yellow-lighted for the Side Walk to Push-up Series. If you red-lighted for the Side Walk to Push-up Series, proceed with caution with your swings.
***Getup note: Full getups are yellow-lighted for the Bent Leg/Straight Leg Series and red-lighted for the Side Walk to Push-up Series.
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 1 | 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 |
***Swing note: 1 or 2H swings are green-lighted for this template. Use your best judgement on which to go with with based on your strength and skill level using the swing swipe file. If time is of the essence. Move your swings to days 2, 4, 6, 7.
***Getup note: Full getups are red-lighted for this template. Getups to the elbow and palm are yellow-lighted.
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 1 | 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 |
***Swing note: 2H kettlebell swings are green-lighted for this template. 1H swings are yellow-lighted. If time is of the essence. Move your swings to days 2, 4, 6, 7. Use your best judgement and plug the appropriate skill into the swing swipe file.
***Getup note: Full getups are red-lighted for this template. Getups to the elbow and palm are yellow-lighted.
*Carries on this template are Yellow-Lighted. If you decide to add carries and 1H swing to your practice using this template, listen to your body and use them with caution.
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 1 | 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: Swings are red-lighted in this template. Invest your time into the Daily Recharge and GFE and be intentional with the Loaded F4 Lunge.
***Getup note: Full getups are green-lighted for this template. Fire away!!
***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
Creeping 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
Creeping 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
Creeping x 5/5
Carry Collection x 20 minutes
Cooldown
Reverse GFE