Be Your Own Coach

Wednesday, 12/4/2013



Foam Roll, 2 minutes
Bottom of Squat, 1 minute
Samson, 1 minute
Active Hang, 1 minute


Warm Up

Walking Lunge, 20 steps
10 Deck Squats
10 Inverted Burpees
10 Good Mornings
10 Back Squats
10 Ring Rows


Classic Strength 

EMOTM for 12 min (alternating):

Odd: 5 Back Squats, heaviest as possible

Even: 8 Strict Ring Rows, heaviest as possible


Notes:  Perform 3 warmup sets for the Back Squats and start with something that is challenging.  Add weight each round as needed.  For the RRs, choose an angle that allows you to move controlled from full extension (straight arms) to chest touching the rings without breaking midline.  If you can maintain these standards up to a position where your feet are elevated and level with your hands, then start adding weight. This is all about developing strength throughout full ROM, so don’t relax at the very bottom or reduce the range at the top when you get tired!


Advanced Strength


 6X3/6 FS/BS @ 94% of Monday – rest 60 sec.



15 minute AMRAP of:

50’ Walking Lunge (1.5/1 pood)

100’ Farmer’s Carry (1.5/1 pood)

10 Inverted Burpees –  DEMO

Notes:  Lunges are to be done in the front rack position w/ two KB’s.  Sub DBs for KBs as needed.  If you cannot perform the Inverted Burpee, sub 15 Deck Squats.  For both the inverted burpee or deck squats, the standard is to touch both hands on the ground behind your head.


Cool Down

15 Wall Extensions
Wrist Stretch, 1 minute 
15 Hip Extensions

At our gym, we offer a plethora of programming and coaching options to hopefully fulfill the needs and goals of every member and athlete. We are very hands on as coaches and we want our members to embrace our vision and listen to our cues. That being said, I always appreciate the member who chooses to come in and “figure things out” on their own. Different things work for different people and some athletes need to put the time in self analyzing what feels right to them for various movements and feel confident trying something new. In my own experience, I made a lot of progress with my iPhone camera as my only training partner. I would go home at night and watch elite lifters on YouTube and compare that to my own lifts from the day. The next day I would try to implement what I thought I needed to fix.

There is still no substitute for good coaching and training partners but if you ever find yourself working out on your own or even in class, remember that everyone is their own coach. Some athletes need to experiment on their own to progress and we encourage this. 

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