6.30.14 Training Sessions (2)

Workout 1
T-Spine Mobility
Then:
2×5 Tempo Squats
2x15m Lunge + 15m Bear Crawl
2×5 Shoulder Passes
2×5 Band Tears
2×5 Proper Push-ups
2×5 Tuck Jumps
Then:
Warm-up with Static Shaping Drills:
4x (20s  Hollow on back + 10s Rest)
Then:
4x (20s Arch Hold + 10s Rest)
Then:
60m KB Farmer’s Walk +
20x Bulgarian Bag Alternating Halos +
30s Handstand Hold +
30x Split Jumps
4 sets, rest 2:00 minutes between sets
Then:
5x KB Thrusters +
13x Double KBS +
9x Box Jump 
12 minute AMRAP
Then:
Cool Down
 
Workout 2
T-Spine Mobility
Then:
2×5 Tempo Squats
2x15m Lunge + 15m Bear Crawl
2×5 Shoulder Passes
2×5 Band Tears
Then:
Hip and Ankle Mobility
Then:
Snatch Warm-up, 4 reps each @ 45#
High Hang Shrugs
High Hang Hi-Pulls 
Muscle Snatch
OHS
Drop Snatch
High Hang Snatch
Then:
15 minutes to establish a 1RM Front Squat @ 4010
Then:
4xM.E. Strict Pull-ups 
Rest plenty between sets
Then:
Cool Down
 
Results
Front Squat Max for Day, Total Pull-ups:
Janell Brush – 115#, 22
Butch Sabile – 175#, DND
Joe Gentile – 175#, 32 
Kian Ostovar – 245#, 26 
Matt Carillo – 245#, 23
Nancy Jordan – 145#, 33 @ green band
Scott Koppell – 200#, 37
Steve Szabo – 195#, 21
Jennifer B.  115#, 28 Jump Pull-ups
Xeve Silver – 175#, 41 
Naomi Edmunds – 115#, 22 @ purple band
Erin O’ Meara – 155#, 25
Inna M. – 135#, 30 @ purple band
Tucker Ryals (sub Back Squat) – 210#, (sub Strict HSPU) 20
Wayne Meyerson – 165#, 38 
Ava Blennerhassett – 155#, 24 @ purple band
Robyn Szabo – 140#, 
Michael Baines – 205#, 55 
 
 
Coach’s Comments
 I integrated a few new concepts into classes today. All were subtle, but important. The general theme was very similar to the way it always is, but the detail and positional precision I was demanding made a seemingly easy exercise more challenging. 
 
The idea of stiffening should carry over to all movements. It’s the understanding that in order to effectively transfer force there must be midline stabilization and no loose ends or breaks in the chains. Whether you’re doing pull-ups, Farmer’s Carries, Handstand, or Bear Crawls there should always be a mindful co-contraction of all the abdominal musculature, glutes, and quads to create a cohesive system of force transfer.
 
That’s the name of the game. No wasteful movement. No energy leaks. And what you’re left with is perfection.
 
Photos
The Arch. This position is important to for several reasons. Typically the postural muscles on the posterior side of the body are weak and under-developed and need consistent attention. Second it teaches an integration or connectivity of the upper and lower body through the core.

The Arch. This position is important for several reasons. Typically the postural muscles on the posterior side of the body are weak and under-developed and need consistent attention. Second it teaches an integration or connectivity of the upper and lower body through the core.

We start most of our workouts these days mobilizing the T-Spine. Here is one technique.

We start most of our workouts these days mobilizing the T-Spine. Here is one technique.

The carry over of all stiffing techniques is more broad than most people thing. There should be a mindful approach in most movements to brace the spine by co-contracting all the muscles around it, pull the scapular back and down, and limit as much as possible the movement, in this case, of the kettle bells as you walk cross the floor. It's shouldn't look like the bells are flopping all of the place. Tighten down, lock everything into place, and move with intention.

The carry over of all stiffing techniques is more broad than most people thing. There should be a mindful approach in most movements to brace the spine by co-contracting all the muscles around it, pulling the scapular back and down, and limiting as much as possible the movement, in this case, of the kettle bells as you walk cross the floor. It shouldn’t look like the bells are flopping all of the place. Tighten down, lock everything into place, rotate the shoulder outward, and move with intention. Otherwise you’re just wasting energy.

Getting ready to Snatch.

Pre-workout prep. Notice the nice angle of the torso and the depth of the squat.

I caught Michael losing shoulder external rotation as he Front Squatted. The elbow should remain inside the shoulder, not the other way around.

I caught Michael losing shoulder external rotation as he Front Squatted. The elbows should remain inside the shoulder, not the other way around.

Ava is a good squatter but needs constant reminding of where her limbs need to be in space. I imagine one day it will be automatic.

Ava is a good squatter but needs constant reminding of where her limbs need to be in space. I imagine one day it will be automatic. One things for sure, the potential is there.

30s handstand hold.

30s handstand hold.