SUCK LESS AT YOUR SPORT
This is the main reason to join albacross 🤝
HAVE FUN, GET JACKED
Be honest - you want to look like a beast just as much as you want to perform like one. And why not enjoy the process as well as the outcomes?
QUIT BABBLING ABOUT MOTIVATION
In the post-industrial Western world, factors of motivation have become much more than carrots and sticks. We need a purpose that fules our fire, we find it immensely satisfying to learn new skills and we actively consider the extent of autonomy we want. I take all these factors into consideration when I plan your training.🇳
JOIN THE COOL KIDS
Being part of something bigger and cooler than ourselves is awesome and takes the Iron Game to another level. We all know we perform and feel better among our likeminded peers - this is because only these people understand the profoundness of our unique project of selfrealisation.
BECOME ANTIFRAGILE
Antifragility scoffs at stability, rolls its eyes at predictability, and flourishes in the eye of the storm. It's like a bold rebel shouting, "Try breaking me—I'll come back even stronger." In the midst of the craziness, it discovers its groove—a rebellious anthem against fragility and a loud cheer for resilience.️
albacross
WHAT TO EXPECT
I am your coach
Not some random team of clowns in an office that know nothing (like John Snow).
Programming 4 days per week
90-minute sessions of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
Demo videos by yours truly
Watch them. Read the guidelines. They are solid.
Feedback Community
Post your videos in the facebook group and I'll provide feedback that is actionable, and engaging ✌️
Train Heroic app
PDFs and spreadsheets? LOL. I deliver my programming through an awesome app that allows you to keep track of everything in a very user friendly way 🚀
JOIN OUR HARDWORKING COMMUNITY
Everybody is welcome on team Albacross. Nobody cares what level you’re currently at, only that you have a burning desire to improve that level. Being part of something bigger than yourself makes this much easier and way more fun. Let’s get cracking!
Sample Week
Sunday
Albacross: WEEK 2 - SESSION 1
Prep
SNATCH WARM-UP CIRCUIT V1
This warm-up piece promotes good movement with the (unloaded) barbell, mobilises you, and raises your core temperature to get you ready for the session
EMOM x 10, alternating between the following 5 stations:
- 8 Moonwalk muscle snatches
- 8-12 Cal row
- 8 Overhead squats
- 20-30 Sec dead hang
- 10-20 Sec wall-supported handstand hold
Hip Muscle Snatch + Hip Power Snatch + Hip Snatch + Snatch
5 x 1
Snatch (Albacore)
3, 2, 1, 3, 2, 1 @ 67, 72, 77, 72, 77, 82 %
Back Squat (albacore)
3, 2, 1, 1, 15 @ 60, 70, 75, 80, 70 %
⚡️BLITZ⚡️
EVERY 5 MIN. (03:00 interval cap) for 4 rounds (A-B-A-B):
🅰️
- 15 dumbbell push jerks @ 15/22.5 kg
- 15 T2B
- AMRAP BBJO
🅱️
- 10 front squats* @ 50% of 1RM C&J
- 3 wall-walks
- AMRAP cal ski
Go hard and keep going hard throughout all 4 intervals. The goal is to stack up as many total burpees and calories as possible - your score is the sum of these two elements. Try to beat your score from last week! Please log your score for future reference.
*No rack allowed, so you'll have to clean the barbell before squatting it. If you do a squat clean, this counts as a rep.
SCALING:
- Scale the DBs to 10/17.5 if needed.
- Scale T2B to hanging leg-raises if needed.
Monday
Albacross: WEEK 2 - SESSION 2
Prep
GYMNASTICS WARM-UP CIRCUIT V1 ♨️
This warm-up piece will open up your shoulders, prep you for pressing and raises your core temperature to get you ready for the session.
E3MOM x 3:
- 5-8 hanging leg raises - 10-20 sec.
ring support hold - light-moderate pace
Assault bike for the remainder of the 3-minute window.
NINJA STRENGTH 🥷
COUPLET
🅰️ Tucked Front Lever Negative + Strict Pull-up*
🅱️ Dips **
E2MOM x 5 = 10 min. total:
- 1+2-3 reps of A, straight into;
- 1 set of B @ RiR*** 2-3
*if you are having trouble getting upside-down, try doing this complex in the rings in stead. Do the pull-ups as forcefully and explosively as possible. If you can get chest-to-bar contact, go for it!
**if you can do less than 8 reps, scale by using bands.
***RiR = Reps in Reserve; So RiR 3 means that you should stop the set when you have 3 reps left in the tank.
Snatch Deadlift (TnG)
5 x 5 @ 95, 100, 100, 105, 105 %
Albacore Snatch Pull Complex
4 x 1 @ 70, 75, 80, 85 %
Renegade Row
6, 5, 5, 4
Arch Hold
MONO ENGINE 🚅
Outside or on the runner - your choice.
8 rounds (16 min. total):
>> 01:15 run @ RPE 8* + 00:45 jog/walk @ RPE 3
*RPE 7 last week, so go a little harder this week.
Wednesday
Albacross: WEEK 2 - SESSION 3
Prep
C&J WARM-UP CIRCUIT V1
This warm-up piece promotes good movement with the (unloaded) barbell, mobilises you, and raises your core temperature to get you ready for the session.
EMOM x 10, alternating between the following 5 stations:
- 16 TnG hang power cleans
- 8-12 cal Assault Bike -
- 8 thrusters
- 20-30 sec pendulum dead hang -
- 10-20 sec handstand hold (glute supported)
YoYo Clean + Clean + Push Press + Push Jerk + Split Jerk
5 x 1
Clean & Jerk (Albacore)
6 x 1 @ 65, 70, 75, 70, 75, 80 %
Front Squat (Albacore)
8 x 1 @ 70, 70, 70, 75, 75, 75, 80, 80 %
Tempo Dumbbell Push Press
@ 5
Single-leg Romanian Deadlift
4 x 9
Alternating Pistol Squat
@ 7
Friday
Albacross: WEEK 2 - SESSION 4
Prep
GYMNASTICS WARM-UP CIRCUIT V2 ♨️
This warm-up piece will prep your wrists and kipping technique and raise your core temperature to get you ready for the session.
EMOM x 9, alternating these three stations:
- 10-20 kip swings* (in the bar)
- 7-10 cal row
- 10-20 sec. frog stand
*Rhythm is your focus - start small and grow them bigger during the set, but always maintain good rhythm. If you start dangling, discontinue the set.
Skill/Tech
SKILLEX 🤸
'SKILLEX' let's us practice our gymnastics while breathing rhythmically (not frantically). Quality of movement should be your main focus; increased capacity is very often a positive byproduct of adopting a qualitative approach.
The purpose of this piece is for you to practice technical precision and repeatability - this is not possible to do when chin-deep in lactic acid, lungs on fire and fully confused. So let's obey the guidelines for exertion and pick variations we are confident we can perform well - we can always climb the difficulty ladder next week. Please reach out to me directly if you are not sure which progressions to chose!
COUPLET:
🅰️ Bar complex
🅱️ Handstand practice*
OPTIONS for A:
A1. Pull-over + Bar Muscle-up + Toes-to-Bar + Chest-to-Bar (1+1+1+1)
A2. Hips-to-Bar + Toes-to-Bar + Chest-to-Bar (1+1+1)
A3. Toes-to-Bar + Chest-to-Bar (1+1+1+1)
A4. Knees-to-elbows + Kipping Pull-up (1+1+1+1)
OPTIONS for B (all for time but obey the RPE** cap):
B1. Handstand Flutter Kicks to Band
B2. Nose-touch Wall Walk with a Hold
B3. Elevated Pike Hold
B4. Pike Hold
E3MOM x 8 = 24 min. total:
- 1 set of A, (max 2 attempts) straight into;
- 1 set of B (go for an RPE 5-6).
PROGRESSION FROM LAST WEEK:
If you completed all 8 rounds of your bar-complex (A) of choice last week without failing, increase to 2 reps on any element of the complex, or do one of the more challenging complexes listed (in case you didn't do the hardest one). You can even add a rep of e.g. T2B every other round.
For B, the RPE is now 5-6 instead of 5, so you can push yourself a bit more this week - but make sure you stay well clear of failure 💀
Spend the remaining time of the 3-minute intervals on the bike erg or runner, going at an easy to moderate pace, aiming to maintain a zone 3 heart rate throughout the piece 🖤
*The freestanding handstand is a skill that is conducive to lots of areas of functional fitness. In this cycle we practice that, by doing drills that support our development towards that awesome skill.
**RPE = Rated Perceived Exertion:
RPE 1: very low effort
RPE 10: all out effort
Bench Press (Albacore)
8, 8, 8, 8, * , *
Pendlay Row (Albacore)
8, 8, 8, 8, * , *
MAYDAY (PARTNER CHIPPER)
For Time:
75 Sandbag ground-to-overhead (30/20 kg)
60 Alternating dumbbell snatches (22.5/15 kg)
40 Shuttle runs (7.5m out + 7.5m back)
30 Burpee pull-ups*
20 Deadlifts (70/102.5 kg)**
This is a chipper, meaning the team has to complete all reps of a movement before progressing to the next movement.
One partner will be working at a time, splitting the reps as needed. Communicate about rep count to make sure you do the right amount of work.
Make a plan before you begin - if one of you is very good at one or several of the movements, make this person do more work on this/these movement(s).
TC: 20 minutes
*Scale burpee pull-ups to regular burpees if needed.
**Scale the barbell to 50/80 kg if needed. If you are not sure if you should scale, opt for the drop-&-go version, doing quick singles instead of big TnG sets.