5.16.14 Training Session (2)

Workout 1
200x Jump Rope
Then:
“Rob’s Rollercoaster of Pain and Self-Sacrifice”
Complete the following Ascending and Descending Ladders with a partner:
1-10: Ball Slam @ 40/25 + 100 team calories (row, ski, airdyne) +
10-1: Box Jump @ 30/24″ + 80 team calories +
1-10: KB Thruster @ 2×45/2×30 + 60 team calories +
10-1: Pull-ups + 40 team calories
1-10: CTF Push-up + 20 team calories
10-1: Strict Toes-to-Bar
for time or max reps in 50 minutes
Then:
Fall Down 
 
Workout 2
Get warm
Then:
A1 6-8x Bulgarian Split Squats w/DBs (each)
A2 6-8x Ring Pull-ups
12-minute rotation
Rest 5 minutes
B1 8-10x Close-Grip Bench Press
B2 6-8x Garhammer Raises
12-minute rotation
Rest 5 minutes
C1 8-10x Thick DB, Paused (2 sec) Concentration Curls
C2 6-8x Stubby Axle Triceps Extensions with chains, to nose
4 sets each
Then:
Cool Down
 
Coach’s Comments
Lately I’ve been extra observant. Watching how people move, feel, and carry themselves during and after training sessions. How they respond the next day, or two days later. Do they have pain? Do they suffer from inefficient technique and is there a correlation between the two? More importantly I ask myself how to best resolve these problems?
Our bodies are all different. How we respond to training varies greatly from athlete to athlete. Some need more, others less. Some are genetic freaks, some fight genetics at each and every turn.Far and away shoulder injuries are the most common in our gym. Why? There’s no question we put a lot of load, force, and torque through that joint. But some people can handle it. Others suffer.

Across the board our members demonstrate above average form, but lately it just isn’t good enough. We need to get better. We need to start heading off these injuries before they get worse. We need to rewind, re-learn, and erase from our neural network the bad habits we keep hardwiring. We need to set the bar higher and demand more from ourselves.

The first step is desire. You have to want to learn the best way and follow through by putting the time in. And in some way you have to be willing to stop what you’re doing, admit you’re wrong, and hand yourself over to the process of learning again.

I yell all day. I bark out orders across the gym constantly. It’s often the same orders to the same people. Fuck! Sometimes I get frustrated as all hell. But that’s my job. I love training large groups. They are my favorite. But undeniably much is lost in the way of coaching as the groups gets large.

When we have smaller groups I sometimes get excited because there is more opportunity to teach and coach the intricacies of the movements prescribed that day. But there is an answer. This summer I’m going to put together a series of clinics to teach people how to do everything from Double-Unders to Kipping Pull-ups to Rope Climbs.

The point is we need to get better and this is my way of encouraging you to take time out of your already busy schedule to spend an hour or two perfecting the basics and setting the foundation for more advanced skills and movements.

Here is a working list of what I’m thinking. The clinics will be free for members.

Summer Clinic Series Suggestions

Double-Unders
Kipping Pull-ups
Butterfly Pull-ups
Rope Climb
Handstand Push-ups
Muscle-ups
KB Snatches
KB Cleans
TGUs
and more.

If you want to learn how to master the intricacies of the barbell you’ll have to take my OLY Lifting Camps. There you’ll learn how to properly OHS, Front Squat, and Deadlift with precision.

I love you guys. A lot. All I want is for you to be the best you can be. Undeniably. Unconditionally. Unequalled in your pursuit for perfection. That is what this gym stands for. That is what I stand for.

Onward. And stay tuned for clinic dates.

 
Photos
Bulgarian Split Squat. Learn to do this right and a lot of your other movements will clean up.

Bulgarian Split Squat. Learn to do this right and a lot of your other movements will clean up.

The rings add an element of instability the standard bar does not.

The rings add an element of instability the bar does not.

The step need not be super high. 6-8" is plenty to elicit a nice stretch on the anterior side of the trail leg.

The step need not be super high. 6-8″ is plenty to elicit a nice stretch on the anterior side of the trail leg. Two 45# plate are perfect.

Strict means the chest contacts the floor and the hips and knees do not.

Strict means the chest contacts the floor and the hips and knees do not. Kian looking lean.

Bar to the nose. How I decide is fairly arbitrary. What's important is that it's always different. Typically we go to the forehead. So today I specified to the nose and with chains.

Bar to the nose. How I decide is fairly arbitrary. What’s important is that it’s always different. Typically we go to the forehead. So today I specified to the nose and with chains.