Coaching!

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Weightlifting class at 6pm Wednesday! Members and non-members welcome. 

 

Weightlifting Class: Hang Snatch Work and Why You Squat

 

Since I spent much of yesterday’s post releasing anger about the atrocity that is the invention of flying, today I will spend time on actually coaching people. So here goes:

 

Deadlift (today specific): Today’s deadlift work is a bit different. These are to be done as max attempts for your 5, 4, and 3 rep sets. Then your 2 and 1 are based on how you feel, but can be PR attempts for those as well. This is a lot of work from a mental standpoint but let’s really break it down and you will see it really isn’t that much. This is PR City time ladies and gents. PR. City. Next door to Intense-City. It’s a palace of strength I’m talking about here

Your warmup should be minimal. Your coaching staff will gear the warmup towards this work. The goal and purpose of today’s class is your strength and WOD (more on WOD later) and nothing else. You should do 2 or 3 warmup sets where you move light weight (relative) STUPID FAST and prep right for that 5 rep max attempt. Do not waste time or energy. While it might seem daunting to try to set a PR on multiple different rep schemes, you are only doing 15 working reps total. If you do 2 sets of 5+ as warmup you aren’t even doing 30 deadlift reps total with 15 being heavy, working reps. From an overall volume standpoint that is nothing. You all eat 15 reps for breakfast!

As you get to your 2 and 1s you might not feel as strong depending on time of day, how much training you have been doing, how much deadlifting you have been doing, and other factors like rest, food, stress, etc. Do not fret if your 2 and 1 aren’t PRs. Try to keep them in the percentage range listed at least, and if a PR is happening then have at it and go hamsteak and cheese on that bar.

Work with your coaches on this!

 

WOD (today specific): Today’s WOD has 1 singular focus: Fast and faster! You want to do this in supersonic speed. Try to push yourself to do things unbroken, but we want to see you drop a bar or fall off the wall because you are so burned out that you can’t possibly hang on. Just go, go, go!

 

Handstand Push-ups (always): It is almost alarming to me to see so many people still doing handstand push-ups without a kip. This is 100% on us, your coaches. I understand it might be easier to default to doing your HSPU strict with a scale because the kip is tough to get down. I mean it when I say I understand because I used to do them strict just because I didn’t know how to kip properly. You must look at the kip of the HSPU the same way you look at the kip for pull-ups. You wouldn’t do “Fran” with strict pull-ups right? You wouldn’t even consider it! You MUST look at HSPU the same way. Like all movements there are 2 important aspects of the movement: the setup, and the execution. Both are equally important.

No matter what your scale you must setup so your head and hands can be in a tripod. This allows you to get your knees deep into your chest for the kip and stay in balance. If your head and hands are in a straight line you are trying to do a kip on a balance beam. Impossible. If your hands are 6-12″ farther from the wall than your head you can bring your knees all the way to your chest while maintaining balance in the headstand.

The execution of the kip is simple on paper, harder to do but once you get it down it is by no means “hard”. It’s just like anything else we do in terms of it takes time to develop. Muscle memory is all about quality repetition. If there is something to think about for today’s workout it is like the kip of the toes to bar from Tuesday: quick change of direction. Think like a jerk or push press. The dip is controlled but aggressive and then the drive is explosive. You are doing the same thing here just upside down. Simple right?!!

Check the video for more on all of this and get ready for HAM-time!

httpv://youtu.be/DB28k21-Zro

 

WEDNESDAY
– Percentages for DL are all for respective rep max (5 @ 100-105% is 5 reps @ 100-105% of 5 rep max)

BASE
Strength: Deadlift
5 @ 100-105%
4 @ 100-105%
3 @ 100%+
2 @ 90-105%
1 @ 90-105%

WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean 75/55
10 Handstand Push-ups
5 Pistols (each leg)

 

PLUS

Strength: Deadlift
5 @ 100-105%
4 @ 100-105%
3 @ 100%+
2 @ 90-105%
1 @ 90-105%

WOD: 3 Rounds
30 Double Unders
20 Hang Power Clean 75/55
10 Handstand Push-ups
5 Pistols (each leg)

SkWAT Team: Front Squat
5 x 3

 

THE PROGRAM

1. Deadlift
5 @ 100-105%
4 @ 100-105%
3 @ 100%+
2 @ 90-105%
1 @ 90-105%

2. 3 Rounds
30 Double Unders
20 Hang Power Clean 95/65
10 Handstand Push-ups (use competition plate 45s and abmat)
5 Pistols (each leg)

*For RX+ all movements must be unbroken (pistols are debatable but must be done without stopping). If you trip on double unders you must restart at 0 (to get RX+), hang cleans must be 20 without stopping, HSPU are 10 without coming off wall, you get the point.

3. Run 800m, 50 GHD Hip Extensions, Run 800m, 50 GHD Situps AFAP

SESSION II

1. 6pm Weightlifting Class

2. Front Squat: 5 x 3
1st rep: AFAP
2nd rep: 3 second pause at bottom
3rd rep: 3310 tempo