WOD 3-22-10: MAINTAIN and PROTECT

Objective: maintain winter functional training max strength and power gains in-season with this brief protocol.

Been 3 weeks since I last made it to an actual gym. Even still, hitting roughly the same #'s w/same perceived intensity for the Maintain and Protect #1 in-season FST protocol. My #'age in parentheses, use what feels within reason for you.

I hit this WOD in 18 min (minus warm-up).

W/U:
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x5 per leg)
Wall slides (x 5, front and back)

WOD:
Following 1 set x 5 reps as heavy as possible
Snatch (45/just bar--just want to preserve motor engram for this lift)
Deadlift (235)
Front Squat (135)
Push Press (115)
SL deadlift (70 single dumbbell, single arm)
Overhead KB swing (50)
2 x 5 Weighted pull-up (20)
2 x 5 Weighted push-up (25)
2 x 5 Weighted Dips (20)
Lunge complex (single 75 dumbbell)
Bus driver (75)
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

NO TIME? NO PROBLEM. MICRO TRX WORKOUTS.

When life makes it impossible to get in mega-WOD's, don't think that
your training has to go in the toilet.

There will always be a few aporias, even in a busy day, where you can
make time to train. Keys to making it happen:
-wear clothes that double as social clothes and training clothes (for
me, Smart Wool t-shirts, Prana climbing khakis with gusseted crotch
for full range of motion, Vibram 5-Fingers in bag)
-always carry easily transportable/implementable training tools (for
me, TRX and jumprope)

That's it. That's all you need to have with you, and in a pinch you
could improvise, do just bodyweight work and sprints or whatever suits
your fancy.

Here are a few micro-WOD's I busted over a very busy weekend:

FR March 19: MICRO-WOD 1
-I set up the TRX on a post at the top of a set of stairs in a small
stadium at a local track and got busy.
11 minutes:
7 x's the following circuit, no rest:
-2 x 50 stair sprint
-10 x TRX Low Row
-10 x TRX Suspended Oblique Crunch

SA March 20: MICRO-WOD 2
-Made my way to the East Bay to take in the last Cal Rugby game at
Witter field before they plow it to install turf and turn it into a
training field for the football team. Stuffed my TRX and a jumprope in
my bag in the event I had a free 10-15 to get in a WOD. When the game
was over and my group was drinking beers post-game, I slid off and hit
a WOD then joined up with them again. Rigged the TRX to a structure
atop the Cal football stadium, warmed up with the jump rope and hit
this:
16 minutes:
w/u: 2 min. jumproping, various jumps
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Postural Squat
1 min. jumproping
:30 x TRX Atomic Pushup
:30 x TRX Suspended Pendulum
:30 x TRX Oblique Crunch
1 min. jumproing
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Low Back Extension
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Squat
:30 x TRX High Biceps Curl
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Postural Squat
:30 x TRX Triceps Press
2 min. jumproping

SU March 21: MICRO-WOD 3
Again, limited time, broke off for:
19 min. total
10-1 of following w/:30 sec jumproping after every round:
-pull-up
-push-up
-bodyweight squat
(:30 sec jumproping)
for total of:
55 push-ups, 55 pull-ups, 55 bodyweight squats, 5 min. jumproping

A little bit of something, a little bit better every day.

Live alive, DRILLit.