10.27.14 Training Sessions (3)

Workout 1, General Preparation
5 minute easy Row, Ski, Airdyne, alternate with a partner
Then:
3×5 Wall Squat 
3×10 Squat 
4×10 KBS, increase load each set
2×10 Jump Squats
2×5 Tuck Jumps
3×10 Shoulder Dislocates, move hands closer each set
Then:
20x  American-Style KBS +
30s Hard Row, Ski, Airdyne +
20x Jumping Back Squat @ 45# +
30s Hard Row, Ski, Airdyne +
20x Box Jumps +
30s Hard Row, Ski, Airdyne +
2:00 minute rest
This is one block, do three.
Then:
10x Strict Pull-up +
20x Wall Ball  + 
30s Rack Hold, AHAP
3-5 rounds, depending on time.
Then:
Cool Down
 
Workout 2, Strength
5 minute easy Row, Ski, Airdyne, alternate with a partner
Then:
3×5 Wall Squat 
3×10 Squat 
4×10 KBS, increase load each set
2×10 Jump Squats
2×5 Tuck Jumps
3×10 Shoulder Dislocates
Then:
Couch Stretch, 2x each leg
Then:
Back Squats 
10-8-6-6-8-10
Then:
4×10 Zercher “Earthquake”  Squats w/Axles (see photos)
Then:
4xM.E. Hanging Rows using 2″ Axles
 
Workout 3, Power
3×5 Wall Squat
2×10 Squats
2x15m Lunge + SL Balance + SLDL + Pistol Squat Combo
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish 3-Position Snatch (high hang, above knee, mid-shin) for day
Then:
15m minutes to establish max Jerk for day 
Then:
15-12-9 
Power Cleans 185/125# +
HSPU 
Then:
Cool Down
 
Results
3-Pos Snatch:
Erin S. – 75#
Erin O. – 65#
Inna M. – 65#
Susan K. – 75#
Brittany R. – 95#, also PR’d Jerk @ 135#
Shari – 35#
 
Coach’s Comments
I’m going to start a tradition. Monday night more often than not allows me to spend an hour or so writing; jotting down some thoughts from the day, week, or any other time I have given to reflect. A Monday Message is you will. 
 
Today’s message is about attitude…again. 
 
There are certain elements that characterize success in strength and competition. The first is attitude. The second is training environment. The third is belief. 
 
Attitude is the shadow cast by strength. It is projected by the coaches and the system they bare. The most well-constructed, finely tuned program in the world is nothing without attitude. Nothing. When you grip the bar or stand under the rack the right frame of mind is all that matters. The number of sets is irrelevant. The tempo is useless. The reps don’t matter. But the intention must always be the same. Lift the fucking weight. Pour yourself into the moment. Bare down. Fight for the sake of making something better of yourself. Strength can only be achieved with the right attitude. 
 
Environment is about who you train with. The right environment is fortified by effort and discipline. It reeks of accomplishment and hard work. Partners or groups are essential. I push you and you push me. Together we reach new heights because we value the push; we need it. And why not? If there is an advantage to be had then take it. It doesn’t make you dependent. It makes you smart. Walk into any high level strength and conditioning facility, grab someone close to or above your level and do a program you’ve done a thousand times before. Chances are the environment and partner push you beyond what you’ve every done.
 
Finally, belief in the coach is the third piece of the puzzle. Similar to above, a proven program will not produce results if the athlete doesn’t believe in it. Many of my athletes get stronger because they believe what I’m telling them is the best way, not because of some fancy rep and set protocol used by the Bulgarians forty years ago. They “buy-in.” That “buy-in” reinforces the belief. And the belief allows an attitude of achievement to shine. 
 
These criteria aren’t a license to disregard the science. The nuts and bolts of the program matter, a lot. But they only REALLY matter if the athlete has the right attitude, training environment, and belief in the coach/program. I PR every time I go to a workshop because I’m passionate about my trade, I’m in a competitive environment with my peers, and I believe in the system I’m learning. This perfect storm produces PR’s every time. 
 
Seek and you shall find. The right attitude transcends. 
 
 
Photos
Kian setting up for Zercher "Earthquake" Squats using the Stubby Axles.

Kian setting up for Zercher “Earthquake” Squats using the Stubby Axles.

The descent. If they were hanging just right the bells would hit the floor in the bottom, causing added perturbation and instability.

The descent. If they were hanging just right the bells would hit the floor in the bottom, causing added perturbation and instability.

The axles were already out so I figured we'd use them for the Hanging Rows too.

The axles were already out so I figured we’d use them for the Hanging Rows too.

It isn't always about the weight on the bar. But it's always about how much attention is paid to the task at hand. Focus on the small things; the moment. And give yourself fully to all of it.

It isn’t always about the weight on the bar. But it’s always about how much attention is paid to the task at hand. Focus on the small things; the moment. And give yourself fully to all of it.