Gymnastic Strength Training Review

Weekly Programming Links: Group Class, Venice Barbell Club


Monday, May 6, 2013


Keg Drill, 2 minutes
Reverse Snow Angels, 20 reps
Monster Walks, 20 steps each direction
Downward Dog Calf Stretch, 2×20 reps

Classic Strength:

1a) 5 x 3 Snatch Position Drills, lowering from position 1 to 2 to 3, with light load, perfect form
1b) 5 x 30 seconds plank hold or elevated plank hold, hollow body position

Notes: See below for sequencing.

Advanced Strength:

1a) 5 x 3 Snatch First Pull, heavy but perfect
1b) 5 x 30 seconds Handstand Hold

Notes: The sequence is, 3 Snatch First pulls, rest, 30 seconds handstand hold, rest 60 seconds, 3 snatch first pulls, rest 60 seconds, . . . . The Snatch First pull weight should be 10 to 20 lbs heavier than your max snatch. Handstand Hold is free space or facing wall if possible. Stay tight!

 Classic Conditioning

30 Burpees
30 Parallette jump overs
20 Burpees
30 Parallette jump overs
10 Burpees
30 Parallette jump overs
Row 500 meters or run 400 meters
-15 minute cap-

Advanced Conditioning

40 Burpees
50 Double unders
30 Burpees
50 Double unders
20 Burpees
50 Double unders
Row 1K or Run 800 meters
-17 minute cap-

Cool Down/Midline:

2 Rounds for Quality of:
15 PVC Dislocates
10 Jefferson Curls

Notes:  Feel free to add a 2.5-5lbs to the PVC for the dislocates and use a weight with the Jefferson Curls that you can control.

Sunday Track Rise crew!

Last week we began uploading and introducing the Gymnastic Strength Training (GST) progressions and I wanted to take more time today to explain how this program should work and address common questions I have received.

Start by reading How the Program works.  I am going to repeat a bunch of what this says, but please comment below if you have any additional questions.

1.  Take the time to perform EVERY progression, no matter how easy it seems.  These progressions are not just designed to be progressively harder physically, but also neurologically.  For example, taking a look at the Hollow Back Press progressions, Progression 3 is much harder physically than Progression 4.  You might say to yourself when looking at the list, I’m already good at dips, so I’m going to start on progression 6.  This approach will leave you with holes in your strength that can come back to bite you in the ass in later progressions!

2.  Perform these movements with mastery and perform the sets as prescribed.  This goes right along with the above comment.  Again, looking at the Hollow Back Press, you might say that progression 1 is easy, Ha!  5×15 reps of incline pushups are easy!  I’m going to move straight to the regular pushups!  This may be true, but prove it to yourself.  Consider two major aspects of this program:  you must move controlled through every rep, with no rest at the top and no bouncing off the bottom and your only rest between sets is a mobility movement that typically takes less than 30 seconds to perform.  This is a lot harder than it sounds.  Do not take longer breaks.  Do not sacrifice form.  Do not skip steps.

3.  Check out the programming for this Wednesday!  This program is meant to be supplemental work, performed primarily on your own time and at home.  However, we will be programming a follow up day every other week to review your movements and provide instruction on the progressions.  Just as with our Olympic Lifts, we recommend filming yourself to see what you really look like, versus what you think you look like.  If you decide to save these, you will have a pretty cool record to look back at as you improve.

4.  This is meant to be fun and to make you better at every aspect of CrossFit, but I also want to provide an outlet for movement outside of what you do at the gym.  You can commit to as many of the GST movements that you would like, have time for and have equipment for.  Each session is designed to take around 15-20 minutes, including warmup.  I know so many people get stuck on their couch or desk at home, feel tight and feel like stretching out, but aren’t quite sure what to do.  This is a quick and easy template to get up, get the blood flowing and move with a purpose!

5.  The progressions are not finished yet!  We will continue to film and upload videos to the library in the upcoming weeks.  The truth is that I can’t perform many of the more advanced progressions!  I have to keep training to be able to make them.  If you make it there before me, be sure to let me know!

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