8.14.12 Strength, Power Endurance

Workout 1
100x Supermans
Then:
Sumo DL
10-10-6-6-4-4-2-2
Then:
5x Strict Press +
5x “Strict” MB Toss over 8′ Pull-up Bar +
10x One-Arm KB Row 
5 sets
Rest as needed between sets
Then:
Airdyne (calories)
50-40-30-20-10
OR
Row/Ski (meters)
500-400-300-200-100
Tag team style, rest while other player goes.
Then:
Fall Down
 
 
Results
[gp_workout1]
 
 
 
 
Workout 2
Work up on OHS
Then:
OHS 
7-5-3-3-5-7
Then:
Work up to 1RM Bench Press
Then:
Back Work
 
Results
[gp_workout2]
 
 
 
Workout 3
Prep the shoulders
Then:
Work up to 1RM Back Squat for the day (5 sets)
Then:
Strict Press Wave
3-2-1, 3-2-1
Then:
Back Work
 
Results
[gp_workout3]
 
 
 
Workout 4
3x (1-6) Ring Dip Ladders
Then:
Review and practice Rope Climb
Then:
500m Row +
9x Squat Clean @ 155# +
1x Rope Climb +
500m Row + 
6x Squat Clean @ 175# +
1x Rope Climb +
500m Row +
3x Squat Clean @ 185# +
1x Rope Climb +
500m Row +
1x Squat Clean @ 225# +
1x Rope Climb
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
 
Workout 5
5 minute on AD
Then:
3x15m Lunge + 15m Walk Back
3×10 Split Jumps
Then:
Work up on BB Forward Lunge (position BB in BS position)
8 each, 6 each, 4 each
Then:
6x (3 each) BB Forward Lunge
Chase each set with 5x Explosive Step-up Hops @ 18″
Rest plenty
4 sets
Then:
30x Strict Pull-ups (in as few sets as possible)
Then:
4x (30/30) Split Jump
Then:
Cool Down
 
Results
[gp_workout5]
 
 
  
Coach’s Comments
Many of you are showing interest in our Weightlifting Program. I think this program is an amazing supplement to regular classes and I encourage you to begin developing more top-end strength and power, as these are attributes I prefer not to fully address in “normal” classes because they are dangerous and technical. Below is a nice piece from Catalyst Athletics outlining some basic guidelines for newbies to the sport. I use the word ‘sport’ because it requires the same time, energy, and focus as a sport would. You must practice, study, and dive into the finer points of performing these lifts properly. If you have experience you understand what I mean. If you don’t you soon will. 
  
1. Learn the correct terms. Snatch, Clean and Jerk. Then learn Power Snatch, Power Clean and Power Jerk. Then keep going until you can name every lift and variety of that lift.

2. Learn kilos. I am at the point where I convert pounds to kilos in my head. It will make training at real gyms easier and meets as well.

3. Find a coach or a group of like-minded lifters. It will make a huge difference in your training. When I started lifting, my kid was pretty young; six years later he could tell me exactly what I was doing wrong because he has seen enough lifting over the years to know the difference.

4. Hook grip. I shouldn’t have to say this but there are plenty of people who are reading this and still don’t use the hook grip. Practice it all of the time: your steering wheel, grocery cart, brushing your teeth… just get used to it.

5. Everybody wants to build a gym in his or her garage. I have one (don’t really have access to it right now but that’s another lovely story) and just about every guy I have trained with has one. Buy right the first time, and by that I mean the bar. I lift on an Eleiko at work with Kraiburg bumpers that I had to rattle-can the different colors onto. Buy the bar first and foremost and then build up better plates as you go along.

6. You are going to hurt, I promise you that. Either in the beginning or somewhere down the line you will most likely get an overuse-type injury that I guarantee we have all been through before. My first 2 months, my wrists hurt so bad I had to dunk them in ice water every damn night.

7. I’m a shoe snob, so I might not be the best person to write this, but buy good shoes; no scratch that, buy some great shoes. My first pair lasted 3 years, and you know what, I could probably still lift in them, but I found some cooler ones. If you find cool ones in 9 ½, DONT BUY THEM, but please email me the link. Thanks.

8. I’m going to catch some hell for this, but here it goes. Mobility… Yes it’s important and it helps, but there is a line with that stuff, and if it takes you 25 minutes to get loose, then you need to rethink your plan. I am also going to say that sitting in a squat for 10 minutes is counterproductive. You tight with a bar overhead? Then get that bar overhead and stand in front of a mirror and loosen up by doing what you are trying to achieve. My goal for a warm-up is 10 minutes and I should have weight on the bar and be moving it around. And just so you know, most of my workouts start at 0700. 

9. Read everything you can and keep an open mind. However, don’t be so quick to follow one guy down the trail to the Promised Land. See what works for you and adjust if needed. And look at the bright side: If you are just starting out, then damn near everything works for a little while.

10. This may sound odd and some people are going to freak out a bit, but don’t stop all of the beach work. Give yourself a “pitch count” of reps that you are allowed to do every other day and keep it light. I’m not saying blast the hell out of your bis with 20 sets of curls, but 3 sets of 10 reps is pretty healthy for your elbows and it keeps you still looking like you actually lift weights.

BONUS TIPS!!!

11. Be honest with yourself in regard to PRs. If it’s a legit lift then count it, as you should. But if you bounce 110 off your grape and push press it the rest of the way, then it’s not a PR.

12. Video yourself. Real easy and cheap way to see what you are doing wrong if you are stuck by yourself. Plus they are fun to look at years later to remind your self of the good ole days when you could curl more than you could snatch.

 

Photos

This photo is actually from last Saturday. Commonly I'll use Windmills to prep the shoulders for TGUs. Erica is demonstrating perfect form here.

 

The Airdyne exacts a toll like nothing else. At first the breeze from the wheel is cooling. But eventually it begins to suffocate you. And if the effort is right; if the athlete is willing to go for it, there is nothing in the gym that produces the same crushing effect. Exhibit A.

 

Exhibit B.

Exhibit C.