Simian: Week 1

Simian is a program that's based around truly functional human movement. A high emphasis is placed on bodyweight movement proficiency because in the end, it doesn't matter how strong you are if you can move your own weight. There are a lot of multidirectional movements and less popular functional exercises that you won't find in traditional Crossfit programs that are put in to help you realize some of the gaps in traditional programming and how to address your weaknesses. Recovery is KING. If something hurts, you need to lay off an exercise, or you just need to back off a bit, do it. It's a 5-day modified push-pull split so you shouldn't have to worry too much about overtraining, but as the nature is with bodyweight movements, your grip is going to be tested. 

The basic premise of each day is this:

1. Prep

2. Skill
3. Load
4. Work
5. Play

Prep is mobility and prehab exercises, specifically the shoulder girdle and hands. Skill is where we practice high skill and resistance gymnastics/bodyweight movements in low repetition sets. Load is barbell work and includes Olympic lifts. Work is traditional (and nontraditional) Crossfit WOD's as well as sprint work. Finally, play is where we take time to freestyle around with movements in an unstructured, unstressed environment and can also serve as additional skill and mobility work.

Tuesdays and Fridays will have more load work than skill. Thursdays will be used as active rest, or a long/slow effort cardio day for running, swimming, climbing, slacklining, parkour, etc. Sunday is rest/mobility.

Here's the link to the google doc: Week 1