Due Diligence

Tuesday, May 14, 2013

Don’t forget our abbreviated schedule for Friday and the weekend!


Posterior flossing with band
Shoulder circles with band
Keg drill


20 Minutes to establish a 1RM  Deadlift

Notes:  New athletes should stop once their form deteriorates.  If you have a couple years of heavy lifting under your belt, a slight breakdown of form may occur at the heaviest loads.  We call this ‘functional tolerance.’


21-15-9 reps of
Deadlifts (225/155)
Handstand Pushups

Notes:  Choose a weight you can do at least 12 deadlifts in a row with.  For the HSPU’s, honor the tripod position and/or substitute regular pushups as needed!

Cool Down:

Row 500 or Jog 400 meters
Roll out glutes, low back, lats


Who’s going!!??

With this week being testing week, I just wanted to take this opportunity to reiterate the importance of recording valuable data.  I used to record everything in a notebook, warm-ups, workouts, what band I used on pull-ups, if I did handstand push ups on an abmat or an abmat with a small pad, etc, etc…. I was detailed and this was in part due to the fact I wanted to be able to go back and see improvements.  Was I stronger 6 months later?  Could I do pull-ups without the band?  Back in the day, the programming included a greater frequency of the classic “benchmark” workouts while today you are more likely to attempt a pr in the clean and jerk, snatch or squat in any given week while the actual “workout of the day” might be something we never repeat.  Ever. Even if that’s the case, there is still valuable data worth taking note of because of how many ways there are to measure progress.  Doing prescribed weight, unbroken sets, strict vs. kipping, etc. are all things I took the time to record and evaluate in the name of progress.  I still prefer an old-fashioned notebook and pen, but even the notebook apps (I use evernote) are simple, easy to navigate, and have basic search functions.   Regardless of the method, take the time to record where you’re at so you can appreciate those pr’s around the corner.  Keep up the good work!  Lots of good stuff on Monday to start the week off!


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