Lesson 1: Hey Cabbie, how do you get to Carnegie Hall?
“Practice, practice, practice”
The things we’re working on in class tend to get pretty technical, especially when we’re working with more advanced movements like a kb snatch. Extension, hips, knees, up on toes, shrug, sink under, relative bell height… At a certain point, the information is there in a cerebral way, but it’s just stuck up there in the brain and won’t make that transition into physical knowledge. The brain knows it but won’t share with the body. That’s when repetition and practice comes in. Sometimes it pays to just shut the brain down and rep it out for a while. Practice, practice, practice until the body begins to fatigue. At the point you don’t have the strength to cheat your way through the movement anymore, the body takes what it remembers from the instructions and starts to connect them to the real world movement.
A lot of times we don’t want to do something until we know how to do it “right.” I think we get lost in that. At a certain point, we just have to perform and allow the body to find its own path to technical proficiency.
Lesson 2: A 20 minute jog isn’t always just a 20 minute jog, especially when there’s a 50# sandbag involved!
Great job everybody.
Don’t forget, 50% off sale on 1-on-1 and small group training runs through today! Email or contact me to get in on it.
First off, big time congratulations go to Lorna Kleidman. Lorna just took the gold at the AKC Classic in Vegas by becoming the first American to attain the Master of Sport World Class. You know those athletes that humble you and make you feel like a beginner all over again? She’s that good. Congratulations Lorna.
Now, on with the show!! Building on the bottoms up clean and jerk from a couple of weeks ago, here’s the next step in difficulty. Bottoms up snatch. Have fun kids!
Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd. Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.
Fast and furious. This is all about go go go! Very simple movements, very low weight. Beginning guys, look fora 12# or 16# med ball. Experienced men, you’ll probably want to bump it up to 20#. Beginning women, 8# or so, 12 or 16# for experienced. Record what ball you used, all reps and all distances on the rower. Demo videos for reference are listed below.
**NOTE** If you don’t have access to a rowing machine (concept 2 or similar..not selectorized rower) the sub in Sumo Deadlift High Pull. If you do, keep it light. Men, you might want to start at 35# or 45#. Ladies, if you’re not sure, try starting in the 20# or 25# range. If you know what you’re doing and have this kind of thing under your belt already, look at 35# at least.
3 rounds. 1st round 5 minutes, 2nd round 3 minutes, 3rd round 1 minute. Rotate through each movement in each round with no rests in between movements or rounds other than the time it takes to record what you’ve done.
And now for something completely different. A while back I posted up a video about making your own indian clubs out of plumbing parts from Home Depot. That video can be found here.
Well as promised, they’re back. If you haven’t made the initial investment, I promise you won’t regret it. I’ve had a complete blast integrating these things into my training over the past few months. Here’s the first video and a couple of movements to get started with.
10 Rounds of the following. 10 double unders following the first round, 20 following the second, 30 following the third…you get the picture. Record time and loads. If you’re still working up to actually being able to functionally apply doubles to your training, substitute in 2 minutes of double under practice in for the actual reps between each round.
5 Pullups (assisted pullups or pulldowns as your fitness level allows)
Listen to your body and choose your loads carefully. Suggested loads for experienced women, 65# for thruster and 16kg for SHDP, experienced men, 95# thruster and 24kg SDHP. If you need less, go less. If you need rest, take it, but only as much as you need to keep forging on. Record your loads and time.
10 reps each, 9 reps each, 8 reps, 7 reps…1 rep
Thrusters
Box Jumps
SDHP
200 rope jumps b/t rounds. If you can do double unders, sub 30 double unders for the 200 single jumps.
