Wednesday, April 16
“Life becomes easier when you learn to accept the apology you never got.”
— R. Brault
Nutrition Resource: Ryan Fischer
I really dislike social media. However, I have to admit there are some good things on there. One Instagram account that I personally respond to is from Ryan Fischer. He’s a trainer and coach who has a VERY direct style that challenges me to make changes and stick to them.
We all respond differently to different coaching styles. Ryan’s approach may not be your preferred approach, but I feel compelled to share this with you as another tool in your toolbox to make the changes you may be seeking.
IG: @ryanfisch
https://www.instagram.com/ryanfisch/
Warm-up
3-4 minutes of jogging, biking, or rowing
-then-
3-4 sets (not for time) of:
10 m high knees
10 m butt kicks
6 bootstrappers
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Strength/Skill
3 RFQ (Superset)
GHD Sit-Ups ( or 1:00 of 4-Count Flutter Kicks)
X 20-30
DBall Bear Hug Hold (HEAVY)
X 1:00-1:30
WOD
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling