A. ME TB Hang Power Clean 3×3
B. Volume training on HSPU or Pullups
– Session 3
Post loads for A and which Vol Session you are up to and thoughts on todays output.
EG. A. 80kg x 3 B. Session 3 – Battled with Pullups reps at round 11
A: 5-5-5-5-5 Power clean
— Start from the top down focusing on big shrugs and quick elbows from the high hang. Then incorporate pre tensioning the hammies from the hang. Then go from the ground, starting strong and exploding upwards after the bar passes the knee…
B: 10-10-10-10-10 OH squats (unloaded bar)
— Keep it light and focus on maintaing primo technique for 10 solid reps. Try and keep the bar in the sweet spot through out the movement and go ass to grass on these as well.
C: push-ups and run met con (8 min cap)
Record PC loads, thoughts on your PC and OHS movements as well as set numbers for push-up/run met con to comments.
1-1-1-1-1 OH squat (Find your 1RM)
Some of the crew from this morning’s session…
NOTE: Tonight’s 6pm session is fully booked so if you missed out – see you at 7:15pm!
5-5-5-5-5 OH squats
There’s a few people still feeling trashed from Saturday’s ‘Murph’ so todays session will be fully dedicated to honing your technique and putting in a solid effort on OH squats without having to worry about a mini metcon after strength. We’re really focusing on getting the shoulders mobilised and and hitting full dept in the squat. So only progress your loads if you’re making full depth, otherwise keep it light and dial in your tech.
It was a pretty hectic weekend for Becca and I (with Mothers day and all – that’s right so if you forgot to call your mum – you better get on the phone and make up for it…) but we managed to put together another little video showing you how to make one of our breakfast faves: apple cereal. Check it out and get on our new forum and post up some of your favourite recipes…
5-5-5-5-5 deadlift (25 min)
Rest 5 min, then:
5 rounds for time:
5 deadlift (110/70kg)
Quick note on volume training: If you're feeling pretty beat down from the push-ups and squats we've been hitting each day this week – take a break. Get on some banded pull-ups and work those today and over the next couple of days. On Friday have a total rest so you're ready to hit it Saturday afternoon.
1-1-1-1-1 Snatch (full – so yes squat snatch…)
Rest 5min, then:
45 clean (full – so yes squat clean…) & Jerks (40/30kg)
As we found out this morning it's not worth monstering loads that make you press out and destroy efficient movement. You've really got to feel this one guys… If you're monstering it you need to check your ego at the door and drop weight until it it moves correctly… Check out Kendrick Farris' 157kg snatch at the Arnold Classic – oh and it's in slow mo too…
5-5-5-5-5 hang power clean (25min)
Rest 5 mins then:
3 round for time (10min cap):
5 DB Box jumps
10 Toes to bar
Tracking your progress
I've been chatting to a couple of you and I've gotta say that it's absolutely crazy how many of you don't actually track yourselves – eg. record tangible data on your fitness journey: your workouts, your food intake, your sleep, emotions, etc.) How are you supposed to progress towards a goal if you're unable to look back on where you've come from. How can you tweak things for best performance and results if there's no benchmark? It's empowering. No seriously. The new MEBB cycle and the Whole30 pretty much require you to do this. If you care about strength gains and you know that “the next session builds on the last…” but you can't even remember what you did/lifted last session (weights/reps/times,etc.) than your pretty much wasting our time as coaches. If you understand the empowering sense of achievement and control that keeping a food diary gives you over your food – but your having trouble sticking to 30 days of total paleo – then you simply can't afford not to.
If you keep regular notes and data on a daily basis you put yourself in a position of creating a blueprint for your body. If you can see how your inputs: training, sleep and nutrition are affecting your emotions, your life and the lives of those around you then it's relatively easy to tweak and dial things in that will enable you to adjust your outputs… The J-Roll's got a nice article on understanding your body's levers (although I probably would have said 'dials') it's about tracking as much data as you can and taking you from 'plodding along' to optimum progress!