9.2.13 Training Session (1)

Today we Labor”
Team Medicine Ball 1/2 Mile @ 30/40
Two players alternate carrying a medicine ball for 1/2 mile. Partition carry as desired. 
Then:
KB Complex (Halos, ATW, Bottoms-up Press, Figure 8’s, Goblet Squats, etc.)
Then:
10x Heavy KB Clean +
5x Walk-out Planks +
10x KB Jerk +
20x Split Jumps +
10x KB Front Squat
30s L-Hang (thighs parallel to the floor)
4 sets
Then:
DB Man-Maker/Row Combo Progression:
10x @ 2×15# 
8x @ 2×20# 
6x @ 2×25# 
2×4 @ 2×30-35# 
3×2 @ 2x>40#
Then:
15m Wheelbarrow Walk +
15m Fireman Carry +
15m Bear Crawl +
15m Reverse Crab Walk
Max team rounds in 10 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
I’ve been pondering the goal of the strength class lately. The initial purpose was to provide a controlled environment for more traditional lifts (i.e. Squats, DLs, Presses, etc.). So far it’s been very effective. 
 
But the more I think about it the more I think the strength class needs a makeover. I spent some time re-reading What’s your Fitness IQ? this weekend and am confident I want to go another direction with the class. The primary aim is and will remain technical proficiency.  Technique is the medium through with strength is most efficiently expressed. These channels need to be automatic and require hundreds and hundreds of reps to perfect. While developing the mobility and skills necessary for proper execution will continue to be the aim of the class, one of the underlying problems is most athletes have no idea what they should be lifting or what they’re capable of for one rep. 
 
A clearer goal is in order and I think the Level I and Level II standards are perfect. If you’re going to be consistent in class you need to learn how to execute ALL of the lifts with technical proficiency. Second, you need to know what your 1RM is. Third, you need to be working toward either a Level I or Level II standard in not only the more traditional strength lifts, but in the gymnastics and work capacity arenas as well. 
 
Below are a few of the Level I and Level II Strength, Gymnastics, and Work Capacity Standards. Review them, because at some point in the near future I plan to train and test you in each. 
 
Level 1, Foundation – This level is the minimum standard for a healthy lifestyle and lays the foundation for further gains in fitness. Foundation level should translate into further increases in performance within 6-12 months.
 
Standards (Male/Female)
Deadlift – 1.25x / 1.0x BW
Back Squat – 1.0x / 1.0x BW
Front Squat – 9x / .9x BW
OHS – .8x / .7x BW
Bench Press – .75x / .75x BW
Strict Press – .6x / .6x BW
Strict Pull-ups – 5/1 reps
Kipping Pull-ups – 10/5 reps
Dips – 5/1 reps
Muscle-ups – 1 rep
HSPUs – 10/5
 
Level 2, Evolved Athlete – These skills are considered “normal” for an above-average athlete pursuing higher levels of performance. This level also approximates the desires of most everyday people who do not necessarily have competitive athletic aspirations. More importantly, and this is a point I think is very important, those trainees who achieve 75% of the training metrics in this level typically have a lean, athletic physique and a below average body fat composition.
 
Standards (Male/Females)
Deadlift – 2.0x / 1.5x BW
Back Squat – 1.6x / 1.2x BW
Front Squat – 1.4x / 1.1x BW
OHS – 1.2x / .85x BW
Bench Press – 1.25x /.9x BW
Strict Press – .81x / .58x BW
Strict Pull-ups – 10/5 reps
Kipping Pull-ups – 20/10 reps
Dips – 10/5 reps
Muscle-ups – 5/3 rep
HSPUs – 20/10
 
These numbers will be on the board. Commit them to memory and work towards them. 
 
Photos
The KB Front Squat places added demand on the back muscles. Try to keep the chest up to combat the pull of the KB forward. Amber staying tall.

The KB Front Squat places added demand on the back muscles. Try to keep the chest up to combat the pull of the KB forward. Amber staying tall.

Keep your movements short and fast. The goal is to reach full extension, but still be able to return.

Keep your hand movements short and fast. The goal is to reach full extension, and still be able to return to the starting position.

The L-Hang is an amped up version of the Dead Hang. Today I called for 30s.

The L-Hang is an amped up version of the Dead Hang. Today I called for 30s.

Miguel suffering.

Miguel suffering.

Xeve managed the 65#. This is my idea of a core exercise. To hell with crushes and sit-ups. The Man-Maker Row Combo requires a HUGE stabilization demand, especially with 65# DBs in your hands.

Xeve with the 65# DBs. This is my idea of a core exercise. To hell with crushes and sit-ups. The Man-Maker/Row Combo requires a HUGE stabilization demand, especially with 65# DBs in your hands.

The fireman carry is a real world movement. Who knows when you might have to carry someone out a burning building or away from danger. It never hurts to be prepared.

The fireman carry is a real world movement. Who knows when you might have to carry someone out of a burning building or escape danger? It never hurts to be prepared.

If the Fireman carry is too much, a heavy Farmer's Carry will suffice.

If the Fireman Carry is too much, a heavy Farmer’s Carry will suffice.