1.27.14 Training Sessions (2), Rant

Workout 1
Jog 400m
Then:
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2x15m Lunge + 15m Bear Crawl
2×5 Push-ups, Strict
Dislocates (10/10)
Then:
Keep a KB moving for 10 minutes @ 30/20:
10x Figure 8’s 
10x Goblet Squats
10x Around the Waist (each)
10x Snatch (each)
10x Push-ups
Then:
Work 
KB Swing @ 60/45 +
150m Row/Ski (Hard) + 
5x Burpree + 
200m Run
Ten Rounds 
Descending reps for KB Swings (20-18-16, etc…)
Then:
Cool Down
 
 
Workout 2
Keep a KB moving for 10 minutes @ 35/25:
10x Figure 8’s 
10x Goblet Squats
10x Around the Waist (each)
10x Snatch (each)
10x Push-ups
Then:
Work up to Heavy DL (5RM) in 3-4 sets
Then:
5×5 Clean-Grip Deadlift
Rest 3 minutes between sets
Then:
10x Heavy, Thick DB Single-Arm DB Rows +
6-8x Chin-ups @ 4010
3-4 sets
Then:
Rice Bucket work (time permitting)
 
Coach’s Comments
 
Stagnation
 
I am often confronted by athletes who feel they are stuck in a rut. Personal transformations typically begin with rapid changes and as time passes progress slows. This is the natural order of progress. The window of adaptation closes as one gets closer to their genetic potential. And for many the ceiling can be quite high. For other, perhaps less endowed individuals, the window closes very fast and progress that was once speedy can come to a screeching halt. 
 
How do you get past the inevitability of stagnation? How do you once again experience the gains you did when you first started training? Well, the answer is no difference than it was months or years ago. At some point you made time to be intensely more physical than in the past. And at some point you started eating a bit better, exchanging sugar and bread for honey and lettuce. These small changes, stacked one on top of the other, produced a significant alteration in your character, physicality, and mindset. And now, even with those same proven strategies in place, you find yourself once again faced with a choice. 
 
Now, another change must occur. It may not have to be drastic. It may only have to occur in the moments you’re in the gym. Or it may require a subtle presence outside the gym that never existed before. One thing’s for sure. It will require huge discipline and consistency. Inconsistency is the biggest antagonist to positive change. What we don’t realize is that change is cumulative. A “here and there” approach is ineffective. You are a reflection of what you do DAILY, not what you do here or there. 
 
Stop eating sugar.
Get to bed on time.
Drink lots and lots of water.
Train harder than you’ve ever trained. 
Take some chances in the gym.
Add a day in the gym. 
Add a day outside the gym.
Do BioSig.
Do Structural Balance Training
Buy organic food.
Put more effort into recovery. 
 
It doesn’t matter. All of these suggestions will work. The bottom line is you can’t be scared to “go all in.” Of course your fat, out of shape friends will jump at the opportunity to chastise you, debunk your philosophies, or tell you to “live a little.” Fuck them. They settle. And because of it they have nothing in common with an individual who has given everything they have to a task; who will stop at nothing to be something better. Why do we do it? We do it because life is not about accumulating “stuff” or justifying poor choices with even poorer rationale. 
 
The end goal is not to put more weight on the bar or to run faster. The end goal is to look back and know the collection of your decisions led to something beyond what a “normal” person is willing to do. I am disgusted by the state of human existence. And in 100 years the majority of humans will be unrecognizable twerps. Not me. Not now, not ever.  
 
So step up and stop wondering why you’re stagnant. You’re stagnant because you’ve done nothing to justify improvement. Showing up guarantees nothing. Showing up and breaking yourself, remodeling yourself, and doing the things no one wants to do because it’s too hard…that is the foundation of change. 
 
Photos
The 150m Row should be as close to all-out as possible. Joe focused in.

The 150m Row should be as close to all-out as possible. Joe focused in.



Just being able to lift the bar off the floor isn't good enough. Do it right, or it's wrong. Control and technical precision are paramount and should always trump load.

Just being able to lift the weight off the floor isn’t good enough. Do it right, or it’s wrong. Period. Control and technical precision are paramount and should always trump load. At least they do here.



Hooking it. If it hurts it means  you need to do it more. At first it may seem weaker, but eventually it's stronger. Once the habit becomes ingrained you'll start hook gripping everything.

Hooking it. If it hurts it means you need to do it more. At first it may seem weaker, but eventually it’s stronger. Much stronger. Once the habit becomes ingrained you’ll start hook gripping everything.



The proper swing height for today's circuit.

The proper swing height for today’s circuit.



Pre-fatiguing the lats prior to chin-ups. Bring the DB up and into the ribs. Single-arm lat work is a must for any solid back routine.

Pre-fatiguing the lats prior to chin-ups. Bring the DB up and into the ribs. Single-arm lat work is a must for any solid back routine.



Proper range of motion at the top of a Chin-up means the biceps and firearm make contact.

Proper range of motion at the top of a Chin-up means the biceps and forearm make contact.



Around the Waist (ATW).

Around the Waist (ATW).



Focused.

Focused.



Geno and Jen going at it. Competition, while we don't make a formal habit of it, bring out people's best effort. And that is the reason we do it. For this particular program it would have been hard to hurt yourself doing KBS, Ski, Burpees, and running. A program with highly complex movements like cleans, deadlifts, etc. should only be reserved for very experienced lifters.

Geno and Jen going at it. Competition, while we don’t make a formal habit of it, bring out the best in people. And that is the reason we do it. For this particular program it would have been hard to hurt yourself doing KBS, Ski, Burpees, and running. However a program with highly complex movements like cleans, deadlifts, etc. should only be reserved for very experienced lifters and not performed for time.

 

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