11.22.12 Thanksgiving Day Workout

Workout
800m run (to warm-up)
Then:
2×20 Squats
3×5 Push-up
2×10 Shoulder Dislocates
Then:
“Beware the Body Weight Exercise”
P1 30s Handstand Hold 
P2 Support P1
Switch
5 rounds each
Then:
P1 11x Burpees/Box Jumps @ 16-24″
P2 Rest
Switch
5 rounds each 
Then:
P1 40s Dead Hang* (from bar) OR 11x Toes-to-Bar (unbroken)
P2 Rest
Switch
*Penalty for dropping down before 40s = 15 Calorie SPRINT on Airdyne immediately
5 rounds
Then:
P1 15m Wheelbarrow Walk
P2 Hold P1
Switch
5 rounds each
Then:
P1 22x Frog Hop
P2 Rest
Switch
5 rounds each (120 total)
Then:
P1 30s “Single-Count” Mountain Climbers
P2 Rest
Switch
5 rounds
Then:
P1 Sprint 400m 
P2 Rest
Switch
5 rounds each
Then:
Go Eat
 
Participants
[gp_workout1]
 
Notable Accomplishments
[gp_workout2]
 
Coach’s Comments
I decided not to tag the last two days of training. The workouts themselves have been posted, but no results or photos. Instead, I beefed up today’s post with pictures from the last two days. 
 
I had the pleasure of watching Renate achieve two personal bests on the rower today. I was particularly impressed by her 2000m. Prior to starting she handed me a piece of paper and told me to make sure she stayed on pace. From experience and trial and error she had broken down the 2000m into several phases, which I’ve posted below. She was able to stick to her plan with pin-point accuracy and as a result shaved :08 off her best effort. 
 
2000m Breakdown:
-5 strokes ALL-OUT
-10 stokes to settle in (30-32 s/m)
-The first 1000m @ 1:48/500 pace and 32 s/m
-From 1000m – 1500m accelerate to 1:46/500m pace and 32-34 s/m
-From 1500m – 1800m accelerate to 1:44/500m pace
-Last 200m ALL-OUT
 
I also updated the Record Board. 
 
Happy Thanksgiving!
 
Photos

It’s always interesting when we do single-leg work. Single-limb training offers an opportunity to detect imbalances between left and right sides.  Athlete’s usually make comments on the differences in sides, whether it’s strength, balance, or the ease with which the movement is executed. I try to incorporate these types of movements at least once a week into our training. 


Chase each set of single leg deadlifts with three ALL-OUT Broad Jumps. That means you have three jumps to cover as much distance as possible. I’ve actually had a couple guys almost cover the entire length of the gym in just three jumps.


RDLs guarantee at least three days of soreness. Any time you lengthen a muscle under tension you impose large amounts of soreness. I like RDLs through. They are good for teaching proper lumbar position and improving range of motion (a phenomenon I call “Stretching”). Bend the knees about 10 degrees, rock back off the toes, and lower the barbell towards the feet. Think more about sending the hips back than bending forward. 


I am often amazed by our work capacity. During the “rest” portion of Thursday’s workout I had everyone do 7x Heavy Goblet Squats and 7x HR Push-ups over 10 sets. That’s 70 loaded squats and 70 full-range push-ups during the REST. Our athlete handled it without a problem, a true testament to their fitness.


Use a different grip for each set of pull-ups. It’s easy to get “stuck” using the same grip all the time. You get really good at one grip and real bad at all the others. If you’re serious about improving your pull-ups attack your weakest grip and mix the grips up as much as possible. Stick to lower reps and higher sets to improve work capacity. One of my favorite prescriptions is 30x Strict Pull-ups in as few sets as possible with plenty of rest between efforts. It works very well.


To ensure full range of motion release the hands in the bottom position. Keep the hips elevated throughout.


One of the nastiest exercises we do in the gym. Slam the Ball, collect it at chest level, and perform a lateral jump over a barrier. We busted five medicine balls Friday. But that’s ok because it means we’re slamming the balls with authority. In fact, one of the cues I use during Ball Slam is for the athlete to try to smash the ball during each repetition. It’s not ball drop, it’s ball SLAM.


Express the hips and follow the KB overhead. Keep it close and punch the ceiling as the KB passes the head. Michelle demonstrating perfect timing and technique.