3.29.12 Power Endurance, IWT, Power

Workout 
 5 minute easy row, ride, run
Then:
3×5 Wall Squats
2x(5/5) Shoulder Dislocate/OHS Combo @ dowel
2×5 Narrow-Grip OHS @ dowel
Then:
Practice Thrusters
Then:
Phase I
12x BB Thruster +
4x (20s Mountain Climber + 10s “Rest” in FLR) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
12x (6 each) Box Step-up @ 16″-24″ (Hold KBs in rack position) +
2:00 minute Row/Ride/Ski +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
8x Toe-to-Bar (or best effort) +
8x KBS +
8x Tuck Jump +
30s Rest
5 rounds
Then:
Cool Down
 
Results
Beau C.
Cristian A.
Kian O.
Bobby M.
Robyn S.
Nicole B.
Lourdes M.
Tammi J.
Niko M.
Katy R.
Layne N.
Rob S.
Diane M.
Chandler B.
Keith M.
Latissa H.
Kelli V.
Keith S.
Victoria G.
Rob J.
Lavinia D.
Erin E.
Erica J.
Byron Y.
Elizabeth F.
Talia K.
Michelle K.
Kara S.
John C.
Susan S.
Nicole C.
Tanya H.
Andrew M.
Gisela T.
Robin M.
Aubrey H.
Catherine D.
Tom R.
Miguel R.
Robert O.
Nicole P.
Marcus W.
Neil E.
Darin J.
Chrishna J.
Mary S.
Ashley M.
Chrissy VD.
Adriana R.
Stephanie F.
Erica G.
Robert AY.
Raja S.
Diana R.
Even J.
 
Advanced Barbell Group:
Chris W.
Kian O.
Wayne C.
Joe L.
Niko M.
Christian B.
James R.
Rob S.
 
Coach’s Comments
I intentionally neglected to post the advanced barbell class because I wasn’t pleased with the results and felt it was more of a programming error than an athlete error. It happens. And these instances serve as casual reminders that there is more to learn, even if in the back of my mind the lesson has been taught many times in the past. Everyone IS making progress. But I can’t help but wonder if their progress could be faster following a different path; a slightly more progressive one, where the focus is not on weight but on the finer points of each movement. 
 
The best way to get good at a lift (any lift, but especially Olympic lifts) is not necessarily to do a bunch of reps in a row. Rather, and I can confirm this from experience (even tonight), a better approach is to do a bunch of sets with fewer reps. This approach ensures a fresh nervous system, focus, and a better ability to shift and tweak the technical points of the movement without too much stress. Even the most mundane of movements, like pull-ups, if dissected enough can be make complex, and should. I always tell myself “details, details, details” in my self-imposed,  never-ending search for the perfect way to do things, which I know does not exists and never will. But the search is like a carrot, dangling in front of my face. 
 
When it comes to learning new movements there are a few steadfast rules. The more neurologically demanding the movement the fewer reps should be performed. For instance, when practicing the barbell snatch it is best to do 10-20 sets of 2-3 reps at a very sub-maximal load (40-50% 1RM), as the timing, mobility, and skill required to execute this lift is very high. Once the lift becomes automatic larger loads can be used. Until that time one must practice patience. Too much load too quickly will result in the development of poor habits and will ultimately stunt progress. You cannot perfect a barbell snatch with your 5RM. No matter how much you try the compensatory patterns are too engrained to re-direct learning. That said, I myself am guilty of this. In an effort to feel “accomplished” or that I’m making progress I instinctually throw weight on the bar, as if doing it perfectly is not good enough. Dumb.
 
I see it with athletes all the time. They want more weight but clearly can’t handle it. The truth is it’s ok to act like a beginner. In fact, it’s necessary if one day you want to be an expert. The hard part is getting accomplished athletes to act like beginners again. 
 
On a side note I posted a “How to” video on Wall Ball. You can view here.
 
Photos

In a proper Mountain Climber the lead foot should be outside the hand, hips low. Spring in and out.


Try to rest the bar on the torso in the bottom. This unloads the arms and places more demand on the core and trunk, which are much more equipped for the task.


Second pull…explode!!!!


A fine catch position.