Monday, October 5, 2015

Join barbell coach Josh Squyres this Saturday 10/10 for an Olympic Lifting seminar that will include a lecture and discussion on various training styles, and a practical element where you will get two hours of coaching. The cost is $25 for members and $50 for non-members. Click HERE to reserve your spot now

Smidty (front) and Sondra (back) have been undefeated in tug of war for 3 years running. You could consider them the Rich Fronings of tug o’ war!

Prehab

15 reverse snow angels 2.5 lbs
15 wall extensions with PVC pipe (back against wall, snatch grip, move pvc up and down overhead keeping elbows and wrists on wall)

Warmup

(instruct proper body position and pushing mechanics)
Hollow Hold, 60 sec
15 Scapula pushups
Plank :30
10 pushups
10 burpees

Strength

Review points of performance for 3 foundational pressing movements: press, push press, push jerk

Against 21 minute running clock:
7 minutes to find a heavy 3 rep strict press
7 minutes to find a heavy 3 rep push press
7 minutes to find a heavy 3 rep push jerk

Notes: Focus on quality movements and work up to a weight where form starts to break down. Take notice of the compensations you make and get coach’s feedback. You will start the push press at your heavy 3 rep press weight. Start your push jerk at your heavy 3 rep push press weight.

Conditioning

8 minute AMRAP:
10 Burpees
10 KB Swings
10 Push Press
250m Row

Notes: RX weight for kettlebell swing is 44/26, RX+ is 70/53. RX for push press is 75/55 and RX+ is 115/75. If you are a new athlete, focus on the points of performance you learned earlier and push the intensity on the row. If you are an experienced athlete, push your threshold. Go at a higher intensity than you normally would while trying to maintain good standards of movement.

Cool Down

20 Arch Rocks
Foam Roll legs 1:00 each
Foam Roll Thoracic Spine
Cat Stretch