Obj Strength
Warm Up 4 Rounds
BBC @ 65-75-85-95/45-55-65-65
Pigeon Stretch
Training
1) 8 Rounds
3x Back Squats (up in weight until 3x is hard but doable)
3x Mantis
2) 6 Rounds
5x Push Press (up in weight until 5x is hard but doable)
5x Pull Ups
3x Ride it Down
3) 6 Rounds
5x Hang Squat Clean (up in weight until 5x is hard but doable)
Tire Pull @ 45#
Foam Roll IT
Warm Up 4 Rounds
BBC @ 65-75-85-95/45-55-65-65
Pigeon Stretch
Training
1) 8 Rounds
3x Back Squats (up in weight until 3x is hard but doable)
3x Mantis
2) 6 Rounds
5x Push Press (up in weight until 5x is hard but doable)
5x Pull Ups
3x Ride it Down
3) 6 Rounds
5x Hang Squat Clean (up in weight until 5x is hard but doable)
Tire Pull @ 45#
Foam Roll IT
Comments
Even though we are dropping into a work capacity cycle, I still like the athletes to lift heavy on strength days. Its interesting seeing the different level of fatigue on strength days vs work capacity days.
We are starting with heavy Barbell Complex, there is no trick with this other than "Get it the fuck done" as Rob says. Work through it as fast as possible, don't let it crush you, just fight through it. The sticker for most people are the transitions. Each movement sets up the next one, use that to finish faster. For me that means that my last Row becomes my first Clean, my last Clean becomes a Squat Clean to set up Front Squats and so on.
Attacking the Posterior Chain in Part (1) with the Back Squat. Use a Dynamax Ball on this to regulate height. We want are athletes going deep on this. Also keep an eye on their knees, if you start seeing Valgus (inward diving of the knees) instruct the athlete to push their knees out. Failing this, drop weight till it corrects. There should be NO diving of the knees on any Squatting or Jumping. We've also found that putting the athlete in front of a mirror helps - they get a visual on what they are doing wrong.
Part (2) is the "King of all Upper Body Movements" according to Dan John. I started my athletes on what they finished BBC with and worked them up fast. Our female athletes finished at 65# and my stronger male athletes at 185# which is no joke with Pull Ups thrown in.
Part (3) is just plain mean. Hang Squat Cleans are rough because you never come out of contact with the bar, throw in a 45# tire drag, and I got to see allot of athletes on their knees gasping. Our strongest athletes finished at 145# on the Squat Cleans, grip will become an issue if you go much heavier than that.
You will notice that we are doing much more Durability work for "rest" exercises instead of core. This is because when lifting Strength we want you as strong as possible going into the next lift. This isn't Work Capacity, I'm not interested in how fast you get it done, but rather what numbers you are putting up in a fatigued state, with good form. That is the backbone of our training - Getting athletes strong and functional.
Enjoy the work,
-Tod