Trust Your Spotter

Don’t forget about the Holiday Homework if you are out of town!

Wednesday, November 27, 2013

PreHab/Mobility

Foam Roll
Overhead Band Distraction
Samson Stretch

Warm Up

Double Unders – 1 minute
10 Lat Activations
10 Strict Pull Ups/Ring Rows
10 Good Mornings
10 Back Squats
Double Unders – 1 minute

Classic Strength

5 Rounds:

3 Back Squats, heavier than last week

5 Strict Pullups

Notes: Perform 2-3 warmup sets for the squats and then get into your first working set.  If you did this last week, start with your final weight and see if you can work into a higher weight.  Use a spotter if needed to perform 5 full range of motion strict pullups in a row or add weight if 5 reps is easy.

Advanced Strength

5X4/8 FS/BS @ 94% of what you did on Monday, rest 60 sec.

Notes: If you did not squat on Monday, do 80% of your 1RM Front Squat. Technically, this should be 94% of 80% of your 1RM Front Squat. Only 60 seconds rest between rounds!  Complete 4 Front Squats, rack the bar, reset and immediately complete 8 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Double Unders
0:30 Rest

Cool Down

2 Rounds:
Plank – Accumulate 2 minutes
Cobra Stretch – 1 minute

As a coach, I like anything that builds camaraderie between members and provides opportunity to get better.  Our implementation of partner spotting for strict gymnastic work does just that. With both the handstand push ups and strict pull ups, the hands on approach from a spotter forces people to get to know each other and the range of motion that people are attaining is exactly why we are using a helping hands rather than a cold, lifeless rubber band. So, if you are initially uncomfortable about the new partner spotting, just introduce yourself or find a buddy and trust them to help you dynamically challenge your strength and range of motion. We are sticking with this protocol because it really works and this is exactly how dedicated gymnasts learn movement. 

Enjoy your Thanksgiving!