10.23.12 Strength

Workout
Throw MBs
Then:
60s each:
Halos (R)
ATW (R)
Halos (L)
ATW (L)
Then:
5×10 KB Snatch (increase load at least twice)
Then:
BB Strict Press 
2×10
3×6
3×3
Chase each set with 3x Pull-ups (weighted if possible)
Then:
Work up on Sumo DL (4×6, progressive loading)
Then:
“Devil’s Dozen”
6x Sumo DL @ 225# +
6x DB Man-Makers 
Rest 60s
6 rounds
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

I told everyone the pull-ups had to be difficult for three. For some that meant adding weight or using grips that are typically weak, like wide-pronated or thick grip.

Fat grips are an inexpensive way to make just about any grip thick: pull-up bars, barbells, or dumbbells. Attached to our pull-up bar they instantly make the bar 2.75 inches in diameter.

Jim hitting three Wall Pull-ups.

The proper position for the Strict Press in the bottom is with the bar high and tight against the throat, elbows in front of the bar. Lock the core, squeeze the bar and press upwards.

Beta-Alanine and BCAAs. My two supplements of choice during training sessions.