A. Press – 5RM, 3RM, 1RM
Working off the rack.
B. Freddy’s Revenge with a twist
10 x Push Press (95lb/65lb)
10 x Burpees
A. Overhead Squat – Heavy Single
12 minute cap
Addressing lower back pain PT 1 & 2 – the beginning is a bit odd – but again, more great information from our bearded friend.
A. Weighted Pushup – 1RM
20 Min AMRAP of
5 x Pull Ups
10 X Push Ups
15 x Air Squats
Making sure your athletes are performing the push-up correctly is half the battle. Not only is it more effective, but it’s ingraining proper motor patterns, especially one of stability with a neutral pelvis. I tell our kids that we want a straight line from the ankles to the shoulders. The line should run directly through the hips.
Hand position should be around shoulder width and close to the chest with the elbows back at around a 45-degree angle. Too many athletes try to use a hands wide, elbows flared push-up putting undue stress on the shoulder. Not only is this not exactly healthy for the shoulder, but it’s a much weaker position in the end. Watch most beginners set up and do push-ups, and you’ll find that they almost all set up with a hands wide, elbows straight out position. They may be stronger in that position for now, but once they learn and reinforce a more proper position, they will become even stronger.”
Proper Push-Up Technique
A. Back Squats 5×5 – Aim to add 2-5# from last weeks working weight.
B. 5×10 Ring Rows . Keep your hips high and tight, slow and controlled reps.
First, thanks everyone that showed up to the party tonight. It was an awesome time. We had amazing grilled food courtesy of Chad S. We also had amazing appetizers, side dishes and desserts prepared by you all. And lastly, but certainly not least was the incredible photo booth set up by Andrew F. Again, thanks everyone for supporting us and wanting to be a part of our family. You all rock.
Just a heads up due to the Saturday nights festivities we will be pushing open floor back an hour to an 11am start. Sorry for the inconvenience.
Open Floor – 11am – 1pm
Saturday night hijinks…
Party this Saturday. Doors open 7-8PM. There will be meat but you’re more than welcome to bring more plus whichever sides and drinks you desire.
A. Deadlift – 1RM
B. With 50% of your 1RM perform
1 DL, 20 Wallballs
2 DL, 18 Wallballs
3 DL, 16 Wallballs…
10 DL, 2 Wallballs
Jordan Syatt on the Deadlift lockout
“ Strength Lesson: Want an explosive Deadlift lockout? Once the bar passes your knee’s, lock your knee’s out as hard and as fast as possible!
Too often I see trainee’s struggling with the DL lockout, grinding slowly up their legs and barely finishing with a weight that should be very easy.
More often than not, their knee’s remain bent as they struggle to extend the hips and finish the lift.
What they don’t know, however, is that extending the hips to finish the Deadlift is *impossible* without extending the knee’s.
That being the case, LOCK THE KNEE’S OUT immediately after the bar passes over them. From there you can explode through the hips and finish with pop.
http://bit.ly/1875Cha for video demonstration”
A. Snatch Complex
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
B. For time:
Hang Power Snatch (155lb/115lb)
Burpee Over Bar
For scaling, pick a weight that will allow you to move relatively quickly through this workout. You should look to complete this in under 5 minutes.
Kacy Catanzaro at the 2014 Dallas Finals | American Ninja Warrior
B. Suicide Races
Reading Material: The Relationship Between Strength and Sprint Times
A. Back Squat 5×5 (aim to add 2-5# from last week)
B. 500m row for time
C. 50 situps
Great video on learning how to squat – plus, the guy has an awesome beard.