Monkey See Monkey Do

Saturday, January 3, 2014


Side Plank with side Kicks 2×10-15
Scap Push ups 2×10
Barbell Assisted Squat 2×60″

Warm up:

Row 250m
-then 2 rds-
10 Mountain Climbers
10 Banded Goblet squats
8 Bench Dips
4 Inch Worms

Fitness and Advanced


20 minutes or 3-4 rounds of:
Tempo Back Squat x 3 reps
Bottom of the Dip, accumulate as much time as you can in 1 minute

Notes:  Rest as needed between movements.  For the back squats, take 4 seconds to descend, hold the bottom for 2 seconds and then explode back up.

 Use a box or ball to ensure that you are getting proper depth on each rep if needed.  Focus more on quality of movement than load.  For the dip, be sure to hold a quality, safe position with the rings held in tight to your body.

Partner Conditioning

5 Rounds for time, alternating movements:

Row 250/200 meters
Farmers Carry 100 meters
Bear Crawl 100 feet
Broad Jump 100 feet
Sprint 200 meters

-25 min cap-

Notes:  Prescribed is 55/35 kbs for the carry.  One athlete will perform the first movement, then they must tag hands before the second athlete starts the next movement and so on and so forth until they complete 5 rounds as a team

Cool Down

2 rds
Hollow Rocks x30″
Arch Rocks x30″

Couch Stretch x90″
Wrist DROM 2-3 min

Struggling to get a muscle up? Having slow progress with your snatch?

Feel uncoordinated with skilled movements? Mental imagery is a highly effective tool in helping you to improve in the gym without actually stepping foot into the gym.

I’ve experienced so many “ah-ha” moments over the years simply by watching some of the top athletes in the sport. I learned toes to bar by watching the Talayna Fortunato in the 2012 South east regionals, I learned the kipping muscle up watching Camille, I improved my snatch set up by watching Lauren Fischer, efficient bar movement and overhead positioning by Rich Froning. The point is, these guys don’t make the same mistakes we do. Their movements are consistent and they don’t waste much energy, so learning from them can be another valuable tool to help you improve with whatever it is that you want to achieve. I would recommend taking a video of a movement that you struggle with and compare it to a Games athlete. Notice the difference in speed, bar path, hip extension, arm lock out, etc. Study it to the point where you can understand what you are doing wrong without a coach telling you. Visualization really works, and you can do it all from the comfort of your living room with a cold one in hand.

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