This Week at a Glance

travis goblet

Travis “keeping it close.”

In continued examination of programing and deciphering “good workouts” from the rest of the pack, I’d like to point to this week as a sample. You see, we all have natural biases. And like in the linked post above that debunks the opinion that some workouts here are better than others, it’s critical to recognize this tendency and not let it skew your fitness gains.

Take a look at this week, for example. Monday centralized foundational gymnastic movement both in skill work (“hollow body” review) and metabolically stressed (intervals including plank) scenarios. The day’s interval training demanded both static hold development and glycolytic stress with a focus on core stability through large ranges of motion. Tuesday was quite possibly the most demanding, unique aerobic training session we’ve had in a long time. This rare focus on an oxidative effort was peppered with dynamic, self-motivating efforts each minute. Wednesday touched on a whole other skill set in that it demanded grip strength and time under duress for a new time domain of twelve minutes. Today will dip into the lactate shuttle pathway while incorporating throwing and dynamic hip opening.

It may not seem like it in practice, but there is a wonderful harmony of simple vs. complex gymnastics and weightlifting movements over four different metabolic pathways. What may seem random is truly a programming effort toiled over for hours and hours.

Surely, not even in an ideal scenario would a student train every single day we program a workout, but considering the above opting in or out of any  of the week’s training based on the details of the training session is placing specific priority on some fitness capacities and neglecting others. Have you considered the training adaptions mentioned above?

We have.

When one lets go of the idea that general physical preparedness (GPP) can be gamed, he/she gets access to the true breadth of human performance. Over time, removing the filter on your training day will yield a return on your fitness that can only be seen with a macro perspective. Simply put.. “just show up.”


Logan Gelbrich


Thursday’s Workout:

6 KB Swings
6 KB Goblet Squats
50m Run

-Rest 4 Minutes-

Complete the following for time:
45 KB Wall Ball Shots



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