6.26.12 Strength

Workout 1
Prep the shoulders (5 minutes)
Then:
5x Pull-up + 10x Push-up + 15x Squat
5 rounds (to warm-up)
Then:
Push Press + Overhead Hold Strength Ladder
10 reps + 15s Hold 
9 reps + 15s Hold
8 reps + 15 Hold
7 reps + 15s Hold
6 reps + 15s Hold
5 reps + 15s Hold
4 reps + 15s Hold
3 reps + 15s Hold
2 reps + 15s Hold
1 rep + 15s Hold
Then:
Cool Down
 
Results
Final Set of Push Press + Hold:
Danielle D. @ 100#
Carrie D. @ 115#
Amber C @ 105#
Latissa H. @ 100#
Robin M. @ 75#
Byron D. @ 235#
Beau C. @ 200#
Stephen C. @ 125#
Jen B. @ 80#
Fiona M. @ 55#
Erica J. @ 85#
Dana K. @ 95#
Tammi J. @ 105#
Ashley M. @ 110#
Diane M. @ 110#
Hebah F. @ 90#
Talia K. @ 90#
Robyn S. @ 55#
Kelli V. @ 70#
Cedric J. @ 265#
Aaron W. @ 135#
Michelle K. @ 95#
Susan K. @ 90#
Nicole P. @ 85#
Chrissy VD. @ 80#
Sky J @ 95#
Kristen B. @ 90#
Rob J. @ 155#
Will B. @ 150#
Graham P. @ 150#
Raymond H. @ 195#
Josh C. @ 185#
Jim C. @ 215#
Byron Y. @ 215#
Vanessa H. @ 70#
Crystal S. @ 90#
Lizzy R. @ 90#
Tom R. @ 135#
Jamie Bald. @ 95#
Ashley C. @ 85#
Jen H. @ 125#
Rob AY. @ 185#
Bryan C. @ 145#
Mariana F. @ 80#
Stephanie F. @ 70#
Gisela T. @ 80#
Diana R. @ 80#
Evan J. @ 115#
Kevin S. @ 135#
Laura M. @ 80#
Carol S. @ 65#
Erin S. @ 90#
Wayne C. @ 225#
 
Workout 2
100-200-300-400-500m Row (to warm-up)
Then:
Weighted Pull-up Ladder + 5x HSPU
10 reps + 5x HSPU
9 reps + 5x HSPU
8 reps + 5x HSPU
7 reps + 5x HSPU
6 reps + 5x HSPU
5 reps + 5x HSPU
4 reps + 5x HSPU
3 reps + 5x HSPU
2 reps + 5x HSPU
1 rep + 5x HSPU
Then:
Cool Down
 
Results
Chris W.
Michelle A.
Jamie S.
Marcus W.
Susan K.
 
 
 
Workout 3
Clean and Jerk 2×2 @ 80%
F squat 2×1 @ 90%
Hang Snatch 3×1 @ 80%
OHS 2×2-1 wave @ 90%+
Rack Pull 2×2-1 wave @95%+
 
Results: 
Rob S. – 2x CNJ 185, F-Squat 245# Hang Snatch 135#, OHS 245#, SDL 395#
 
 
 
Workout 4
DL, hang power snatch, OHS, heaving drop snatch
5 rounds 1-2 minute rest
Then:
3×2 Hang Snatch 60%
Then: 
8x F-squat 80%
Max handstand
4 rounds rest 3-4 minutes
Then:
8x Jump Back Squat 2-1-x-1 45#
4x Box jump
Then:
8/8 Landmines
 
Results:
Kian O. – Hang Snatch 115#, 8x F squat 175#
 
 
 
Workout 5
DL, hang power snatch, OHS, heaving drop snatch
5 rounds 1-2 minute rest
5×4 F squat
Rest 2-3 minutes
Then:
8x SDL
Max handstand
4 rounds rest 3-4 minutes
Then:
8x Back Squat Jumps 45# 2-1-x-1
8/8 Tire slams alternating
5 rounds rest 3-4 minutes
 
Results:
Nicole B. – 4x Backsquat 125lbs, 8x SDL 155lbs 
 
 
 
Workout 6
Work up on OHS
3×5 light to moderate 
Then:
SDL 3-1 wave
2-4 sets until failure at end of wave
rest 3-4 minutes
Work up on speed Bench press
6, 5,
Then:
4-3-2-3-4
rest 3-4 minutes
Then:
Cool Down 
 
Results:
Katie W. – last SDL wave, 180, 190, 200,  2x Bench 130
 
Workout 7
Work up on OHS
8, 8, 7,
then:
OHS 7-5-3 wave   with 4-5% increases
2 waves
rest 3-5 minutes
Then:
“Kelly”
400m run
30 box jumps 24”
30 wall ball 20 lbs
5 rounds for time
 
Results:
Niko M. – “Kelly”: 29:10
 
 
Coach’s Comments
N/A
 
Photos

Sometimes during “strength” workouts athletes have a hard time resting between sets. Rest is an integral part of maintaining load on the bar. Too little rest and the weight on the bar cannot be sustained. This is counter productive to maximal force development. So, to “force” everyone to rest I gave them a set of heavy KBS between each set of Push Press to take their mind off the “rest” portion of the workout. Even though KBS aren’t complete rest, they are complimentary and do not disrupt pressing performance.

 

 

 

 

 

 

 

 

 

 

 

 

 

Most of the time athletes figure out that as the weight goes up so too must efficiency. However, in some instances we revert back to our old, and often inefficient, habits. Every effort should be made to maintain bar contact with the body during the dip and drive phases of the movement. The drive must be powerful and fast, sufficient to propel the barbell overhead with little use of the arms. Once momentum has been created on the bar ride the wave into the overhead position, lock, and hold.

 

 

 

 

 

 

 

 

 

 

 

 

 

The proper overhead position has the ankle, knee, hip, shoulder, hands, and barbell centered in the vertical plane. The elbows are locked with the core becoming the primary control mechanism. I added the 15s hold at the end of every set to reinforce what a good lockout position should look and feel like. Bend your arms with 200# over your head and you’ll discover quickly why they don’t build columns with 20 degree angles in them.