Feb 23, 2014

Monday 02.24.14

1) Strength
Shoulder Press 3 x 5 at 55-60-65%

2) Conditioning

On a 4 minute timer:
   Run 400m
   Max reps Power Snatch (115/75)

Rest exactly 2 minutes, then...

On a 6 minute timer:
   Row 500m
   Max reps Double unders

Score is total of Snatches and DU.

3) Skill
Core accessory work -- pick and choose from the menu and do:
   80 total reps anterior/abdominal focus
   80 total reps posterior chain focus

Post loads and score (SN / DU / total) to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Strength.  Yes, the percentages are lighter...de-loading for week four.

METCON.  Pretty straightforward.  On the snatch, scale your weight to allow proper depth in the catch.  Games start this week, so focus on movement standards.  If you're not doing double unders, switch it up a bit.  Straight singles won't tax you enough.  Do sets of 10 tuck jumps, with 30 single rope jumps in between.

Skill.  Last day of this format...going big on reps.  Pick from the usual suspects below, or add in your own variations.
  • Anterior -- GHD SU, TTB, K2E, Band pulldown, hanging leg raises, AMSU.
  • Posterior -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.


Matt B. said...

Any coaching thoughts on the shoulder press, getting the bar past that annoying chin in the way? I recall being taught the CrossFit method of ridgid midline and pulling the head back via the neck, like a "bracing" USMA cadet. Rippletoe teaches ridgid midline, but flex at the hip to pull the whole upper body back - taking care not to bend the knees or the lumbar. http://startingstrength.com/articles/learning_press_rippetoe.pdf

Is each method just as good as the other? One better than the other? Pulling the neck back, as I was taught seems easier/quicker to pick up, but seems to be breaking some kind of K-Star rules of neutral spine. Aside from Rippletoe's book, there is not much about the detailed execution of the shoulder press, even in our L1 manual.

Ross said...


Long weekend of playing hockey dad, traveling and fast food and no sleep not good..

22Snatches, 154 DU
Total -174

Ross said...

Oops forgot to add, press work
3x5@ ea 115, 125, and 135

Matt B. said...

Bill Starr has more on the difference here as he describes the evolotion from the "conventional" press to the "Olympic-style" press, and how the latter led to the press's removal from Olympic weightlifting.



13 Snatches at 135#, 104 DUs... when you think a 115# will be availble and dont verify, you get to workout at 135#.

Reference head position in the press series: I think we all do a little bit of both based on body type (big face - little chest).

HOWEVER, I dont like the idea of teaching someone to extend back at hips to clear the bar. They will default to this anyway at heavy loads (and with greater risk to controlled movement). By teaching/training the "tucked chin" at lighter weights, I feel the athelete is in a better position as they progress in weight.


Jimmy Chen said...

170-ish, but the snatches were done with a 75-lbs barbell sans the 115 mens' scale. That'll teach me to show up "late to class." :-P

Shoulder press showed much improvement, as I managed 65, 95, and 125 at the prescribed percentages.

@ Ross: Those're some pretty impressive numbers despite hockey dad weekend!

Kurt Knoedler said...

16 Snatch (115) + 141 DUs = 157

75-95-105 Press

Andy said...

Shoulder feeling not so bueno (Filthy 50?). Headed to the track to revisit some speed benchmarks. Single efforts, lots of rest in between.

800m - 2:39, 400m - 1:09, 200m - :31, 100m - 14.5/14.4...ish

Press. Probably the wrong person to weigh in, since my press is a constant source of disappointment. But, like Rob I am happy to treat it as a strict press with minimal action below the shoulders, just Mark's "global tension". The chin tuck isn't too pronounced for me, can't see that causing alignment issues. Maybe someday I'll develop my "olympic press" technique, but that's what push press and jerk are for.