HWPO Training in Mat Fraser's NEW Home Gym! | HWPO Training

We are about to start one day out of phase two of the

hwpo

program, so I think this is from month four. You know, it's very heavy on posterior chain stuff. We are working on dead weight, a lot. Really explosive. stuff, so we got a warm up portion of our deadlift progression, some crank fan bike intervals, uh, snatch grip, overhead squats and then we got, uh, really fun metcon, just intervals for max reps, building them up under the time limit and then some accessories, hamstring work. curls and bear hug like d holding the ball while you walk so it should be good let's go with it so warm up was three one minute rounds on spin bike and then uh windmills lunges and v- oops, it's just a movement that's mainly like a muscle group that we're going to recruit later at high intensity, so I just do one movement for the shoulders, one for the glutes and hamstrings, one for the core. um I use warm ups like I do something like that. that prehabilitation or accessory work is like two birds with one stone, it's a warm-up and it's the accessory work, so it's kind of a way to condense it, sweat a little, prepare the lungs and now we'll start.

When throwing a barbell, you are under so much tension during the deadlift and then you want the box jumps to be so fast that they are just explosive, it's hard to catch your breath, you rip off the balance plus an overhead squat, we have the progressions running all the time. today is one of the heavier days so it's just one plus one instead of taking my bar off and starting over I just picked up a new bar, next we have some long echo bike interval reps so that should be interesting, it would be fun for the fan.

Bike

training

consists of four rounds of four minutes with one minute rest and was a test we used to do. You know, it's just good. You can take body weight into account. You take your average power over the four rounds and divide it by your body weight. in kilos and you'll get a number usually between three and seven and it was like we used that as a metric system of four, you're in shape like five as a regional games level, uh, but like the market was like seven, it's like the power of the Tour de France, so because for me it's a very difficult exercise because I'm shorter and heavier, so I remember when I started doing it my number was at four and then it's like a compensation.

As you get lighter and fitter, it's like a double swing, so you can really increase that number, but I always do it as a good test to see where I am in terms of fitness compared to my weight. bodily. It changes throughout the season so it lets me know where I am oh oh man oh sammy made uh ramen dude she just sent me there she's available when you're ready we have to hurry this there's ramen to eat uh so this next time interval one buy in each round deep all fan bike cleans and then max reps from toe to bar in the remaining time repeat until you reach your target rep.

The goal is to do it in three rounds, but chances are you'll make it. Do a third of the reps in the first round and then taper them off, so if you can keep up the pace of the first round you can finish in three rounds, but then there's the boiling round where it's like you have extra time to finish them. but yeah, you know it's like a heavier movement, it gets your heart rate up, you get on a cardio machine, it makes your lungs breathe really hard and then it's like a strenuous movement that doesn't require a lot of thought, um, and you can try to catch it. your breathing during the process, so like there's no weight on you, so it's just hanging from the toe bar, figure out your cadence, figure out where to breathe and hold, uh wow, now it's in accessory work, any

training

in The fact that you can lie down is good.

Well, what's next? D-ball walk after my hamstrings flare up right now. Okay, let me grab here, we're when we get here right at four, something like that. Okay, so the hour and 43 minutes start to end and that was a couple of phones. calls, a couple of emails mixed up there had to put out a couple of fires, it was a good day, good enough to go, go, go, but that was an example day of training from the

hwpo

program, good warm up, lifting dumbbells, two pieces of weight lifting, one piece. of pure cardio a metcon and then two pieces two pieces of accessories work quite well balanced I'm tired my lungs are burning it feels good