DISPATCH
Obj Strength
Warm Up 4 Rounds
Barbell Complex @ 65/45#
Hamstring Band Stretch
Training
1) 8 Rounds
3x Deadlift (up in weight until 3x is hard but doable)
2x Shoulder Sweep
2) 5 Rounds
6x KB Floor Press (each side) up in weight until 6x is hard but doable
2x Tarzan Pull Ups (each side)
Instep to Pigeon
3) 5 Rounds
6x Mr Spectaculars (up in weight until 6x is hard but doable)
3x Box Jumps @ 24/20"
Achilles Killer
Comments
Hard little session today. We are keeping the weight light in the Barbell Complex and hammering through it as fast as possible. The Hamstring Band Stretch in the warm up is a style of PNF Stretching that you do on yourself. Lay on your back and extend a leg to the ceiling with a band or rope looped over your foot. While keeping your leg straight use the band to pull your leg towards your head, while simultaneously fighting against it for five breaths. Relax for 3 breaths and repeat 3x times on each leg striving to get deeper into the stretch each time.
In Part (1) we are getting heavy with the Deadlift. We are constantly working with this form and our athletes. If you have a hurt back or are prone to injury be careful with this lift. Stay tight throughout the lift and don't let your back break. By that I mean there should be no rounding of the back, it should stay flat for the entire execution of the lift. I would much rather my athletes keep it a little lighter with perfect form, than run the risk of a back injury that could put you out for months.
Part (3) is a bit of a party. 6x Mr Spectaculars is allot and will leave you gasping, go right into the Box Jump and hammer them out. Finally the Achilles Killer is soft tissue for the calf area. Knotted up calves and soleaus can lead to squat restrictions in allot of athletes and this is our attempt to work it out. Start by putting some plates on a barbell to get it off of the floor and put the Achilles area of one foot on the barbell while crossing the other foot over the top to apply pressure. Then simply rotate your foot 5x times clockwise and 5x counter clockwise, looking for the painful spots. Hunt out the hurt places and work them out. This left me sore for a week the first time I did it.
Enjoy the work,
-Tod
