then, 3 rounds (not for time) of:
5 Glute Ham Raises
10 Toes to Bar
5 Glute Ham Raises
10 Toes to Bar
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Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3..2...1...Go" at these times)
Weightlifting day! Compare to 08.31.12? Perform some warmup sets, then hit your working sets at either 85% of 1RM across or build to a new 1RM. Re-posting a favorite instructional video below, and there are tons of resources available online to help refine your form. Better yet, work with a trainer for some pointers and have someone whip out their phone and record an attempt for some visual feedback. Split jerk or push jerk, your choice...use whatever is comfortable. You don't have to split to go heavy, just ask Kendrick Farris.
We are going to follow with some gymnastics-based strength and skill work, balanced between the anterior core and the posterior chain. Rest at least 2 minutes, then perform the 3 alternating sets of GHRs and TTB. Do NOT perform for time! Focus on quality, and rest as needed between exercises. Glute ham raises can be done on the GHD devices, or the red monstrosities in the corners of the gym. They are essentially a hamstring curl using your bodyweight for resistance, and strengthen the hammies while working the rest of the posterior chain. See the vids below for demos and tips.
You are probably familiar with toes to bar (TTB) by now. If you haven't figured out how to string them together efficiently, let that be your focus today. If 3 sets of 10 does not sound challenging, perform them as a strict movement with NO kip, isolating the abs and hip flexors.
Training Videos.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3..2...1...Go" at these times)
Weightlifting day! Compare to 08.31.12? Perform some warmup sets, then hit your working sets at either 85% of 1RM across or build to a new 1RM. Re-posting a favorite instructional video below, and there are tons of resources available online to help refine your form. Better yet, work with a trainer for some pointers and have someone whip out their phone and record an attempt for some visual feedback. Split jerk or push jerk, your choice...use whatever is comfortable. You don't have to split to go heavy, just ask Kendrick Farris.
We are going to follow with some gymnastics-based strength and skill work, balanced between the anterior core and the posterior chain. Rest at least 2 minutes, then perform the 3 alternating sets of GHRs and TTB. Do NOT perform for time! Focus on quality, and rest as needed between exercises. Glute ham raises can be done on the GHD devices, or the red monstrosities in the corners of the gym. They are essentially a hamstring curl using your bodyweight for resistance, and strengthen the hammies while working the rest of the posterior chain. See the vids below for demos and tips.
You are probably familiar with toes to bar (TTB) by now. If you haven't figured out how to string them together efficiently, let that be your focus today. If 3 sets of 10 does not sound challenging, perform them as a strict movement with NO kip, isolating the abs and hip flexors.
Training Videos.
- "Clean and Jerk in Slo-Mo" - from Team USA Weightlifting.
- "Glute Ham Raise Demo" - good demo, front and side views. Note the knee positioning on the GHD.
- "Mic'd Instructor: Glute Ham Raise" - Again Faster does the usual in-depth (~6:00) explanation on purpose and execution.