For Time:
50 Box Jumps (24)
25 DB Thrusters
50 Double Unders
25 KB Swings
50 Walking Lunges
25 Knees to Elbows
50 Push Press
*20 Minute Cap
“We always can do more than we think we can do. Anyone who has ever achieved anything significant knows this. We always can work harder. We always can put in longer hours, expend more energy. We always can perform better.” -Rick Pitino
Programming should be kept simple, in my humble opinion.
Each workout should include several sets of a heavy lift. Again my mantra in the gym is to keep it simple. Choose a squat, deadlift, press or an oly lift. Move some heavy weight and leave little on the table. After the strength portion, follow it up with a 8 to 12 minute conditioning workout incorporating a variety of safe easy to execute lifts and mix it up in various combinations to hit the skills you need to do multiple reps efficiently while improving work capacity at the same time.
These workout are managable for most people and can be done for years on end. They leave plenty of room for the athlete to progress and continue to get stronger and more rounded for general fitness goals.
Bar none, I think the most important component will always be the amount of hard work the individual is willing to invest. This is always more important than the programming itself.
The workouts don't need to be complicated. They only need to be challenging while allowing the athlete to acheive his or her goals without risking injury or mental defeat.
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."
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