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2.4.12 Power Endurance, Strength
February 4, 2012
Workout 1
Medicine Ball Bear Crawl
30m Bear Crawl (no weight)
30m @ 15#
30m @ 20#
30m @ 25#
30m @ 40#
Then:
Ball Slam/Burpee
10 each @15#
6 each @ 25#
6 each @ 40#
Between each set do 20x Airsquats + 7x Pull-ups
Then:
2-minutes of Sandbag Clean and Jerk (player must drop the bag after each rep)
OR
Slosh Pipe OH Hold
Rest 1 minute
2-minutes of Wall Ball
Rest 1 minute
2-minutes of KBS
Rest 1 minute
2-minutes of Airdyne
Rest 1 minute
Then:
Cool Down
Results
Joey G.
Michelle A.
Nicole B.
Kian O.
Katie W.
Ellen L.
Kara S.
Robin M.
Ashley C.
Latissa H.
Jamie Bald.
Shari O.
Tracy T.
Margaret F.
Cindy B.
Laura N.
Lavinia D.
Joshua C.
Susan S.
Kevin S.
Carol S.
Britni P.
Aubrey H.
Chrissy VD.
Leah Z.
Aldo P.
Crystal S.
Workout 2
Practice Rope Climb
Then:
3x Power Clean +
3x Front Squat +
3x Jerk +
1x Rope Climb
Two Sets @ 95#
Two Sets @ 115#
Two Sets @ 135#
Two Sets @ 185#
Rest plenty between sets
Then:
Work up to 1RM Bench Press
Then:
Bench Press @ 60% 1RM + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7. 3/8. 2/9, 1/10
Then:
Cool Down
Results
1RM Bench Press:
Bobby M. – 305# PR
Chris W. – 295# PR
Niko M. – 215# PR
Rob S. – 260#
Will B. – 180#
Coach’s Comments
I was less than thrilled with the performance from this Saturday. Maybe I’m getting less patient as I get older, but I thought the energy and focus of both groups was shit. This is one of the reasons I sometime dislike doing things for time, especially multiple things. I feel it gets people focusing on the wrongs things. Form breaks down, everything starts getting sloppy, and my patience gets less and less.
One thing was clear though, we need more work on Wall Ball. It is a major eye sore. I could have spent the entire workout over in the corner yelling at athletes “performing” Wall Ball. I’m about to put together a series of demonstration videos and you can bet that Wall Ball will be the first one made.
The Slosh Pipe was another surprise. I had full grown men struggling to hold a 20# piece of PVC over their head for 120s. Pathetic.
I also have to figure out a better way to pack these sandbags. It seems like no matter what I put in there or how it’s wrapped they always leak. As much as I love the demands of sandbag training it’s almost not worth it because it takes my thirty minutes to clean up afterwards.
This is nothing but a rant. Next week I hope for more focus. The theme of this year is “Next Level.” I’m going to be pushing and demanding more from everyone. Simply showing up at the gym 2-3x/week is not good enough anymore. You have to be willing to move yourself forward. I for one will accept nothing less.
Photos
Warming-up with Medicine Ball Tosses. Easy, fun and effective.
As one's strength levels begin to decline over the course of a workout form and efficiency become more and more important. This is one of the reasons I often write programs where the load actually increases as the sets progress. It teaches you to conserve, manage your rest periods, and appreciate the finer points of each movement. A lack of attention and/or inadequate rest are rep killers. Niko is improving fast (mostly because he's finally starting to listen to me). And if he can continue to the do the things outside the gym that make him better inside the gym his potential is limit-lesss.
This is how you hold a Slosh Pipe. Arms locked, head through, core engaged, eyes up.
This is a fun tweak. Bear crawl across the floor while pushing a medicine ball. I think it makes for a great warm-up and requires a bit more coordination than a standard bear crawl.
