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| Happy Valentine's Day! |
Deadlift 3-3-3-3-3
Cash-out: Open-focused skill work, see below.
Post loads and buy-in/cash-out activities to comments.
Coach's Notes.
Include in your warm up (buy-in): 3 sets of max reps double-unders (20 minimum per set). Then pick another exercise for cool down (cash-out) that you don’t do much of but KNOW it’s going to be in the Open games, the “goatier” the better.
What to expect? Based on the 2011/2012 Open workouts, all of the fundamental movements are game and these have also made appearances.
Gymnastics: Toes to bar / Burpees (and variations) / Muscle-ups / Hand release push-ups / Box jumps
Weightlifting: Wallball / Thrusters / Power & squat clean / Power & squat snatch
Training Videos.
- "Deadlift Setup" - with KStarr. Unfortunately, just a teaser for a full length Journal video, but gets you thinking about consistency in the set-up and addressing spinal mechanics before grabbing hold of the bar.
- "Teaching the Deadlift" - small group instruction with Erik Preston, Seminar Staff. Great cues for athletes and trainers alike.
7 comments:
IMCF Hohenfels:
Lead-in
150x DUs (3 sets of 50) consistently stringing ~60 DUs. Thinking of buying a lighter rope. Currently have the RX Elite.
Deadlift (1RM = 365lb)
5x3 @ 294lb across
Follow-thru
10 min handstand work (handstand holds and attempts at HSPUs)
3x10 Clapping Pull-ups
IMCF SD Det
Started with 6 sets of 50 on DUs, first and third set I tripped up around 35, the other 4 sets I made it straight through 50 DU.
Deadlift
365, 365, 385, 385, 405 - felt really good on first two on 405 but lost form on the third one- maybe should not have jumped over 395.
Afterwards, did
Supported Pistol Squats 10 per leg, 5 per leg, 5 per leg, 5 per leg
3x10 OHS @95,
5 x 5 Squat Snatches @ 95
Handstands kicking to the wall then trying to hold them for as long as I could with feet away from wall in full balance (got a 5 sec, 10 sec, 8 sec balance).
I got 39 DUs the first two times and 35 the third before tripping up. It wasn't a good DU day.
DL went well. I can feel it now walking up and down stairs. 185, 315, 335, 365, 385(f), 365.
I worked on HSPU and handstands against the wall. I did 5 HSPU followed by 4 x 30sec of handstand. Shoulder strength is still lacking but improving.
IMCF JBLM -
DU (unbroken sets after warmup): 67, 39, 84
DL: 295-315-335-335-315
Cash-out: 3 sets of five MU strung together. I have a hard time keeping false grip and achieving full extension at the bottom when stringing muscle-ups together. Will continue to work that.
Finished in the pool since we had shop PT yesterday - 500m in 9 minutes and change ... yes, I'm a slow swimmer.
Plan to work HSPU among other things tomorrow since we'll be on a four-day.
Happy Valentine's Day -
Ed
DU - went 100 for time, 2:03. First set of 45ish, but then couldn't find a rhythm and floundered on the rest.
DL: 295-315-325-325-325
Finished with MU work, then kipping HSPU. Got my first ever freestanding HSPUs, pretty psyched!
DL: 95-95-115-115-135
I cut my toe around 0200 this morning on a toy left on the floor, so I drove to the bubble (vice run) and passed on DU. HSPU to buy in. I may have gotten my first full ROM HSPU, but I didn't have an abmat set to really measure.
DL: 225-245-245-245-245. Just at the breaking point of losing midline stability, so I kept the weight the same.
Cashed out with butterfly pullups practice. Getting the rhythm down, but not while getting my chin over the bar. If I go for a full butterfly pullup, I lose MS on the way down from the first one...
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