Push tire to end of lot -8 split jumps - R/L=1
Run to corner and back to tire
Drag tire forward to start - 20 each of Pull up, Push Up, Situp , Squat
Drag tire backwards to end of lot - 8 split jumps R/L=1
Run to corner and Back
Push tire to start - OUCH!
An unlucky USC Running Back who didnt make the grade. While benchpressing 275 lbs, the weight slipped out of his right hand and crashed across his throat. Not knowing the entire story I can surmise what happened. His spotter, if he had one, was not paying attention. Additionally the athlete probably was using a false grip with his thumb behind the bar and not grasping the bar. We were given opposable thumbs for a reason.
Bench Presses were the creation of Joe Weider and were intended for Body Building . For whatever reason people get hung up with benchpresses but really and truly, for sports, they dont produce anything of value. The only thing a bench press can help you do in Football is help you push yourself up after getting pancaked. A more apporpriate exercise would be an INCLINE BENCH PRESS. This works the top of the chest and is a more realistic motion for drive blocking, exploding into a blocker on defense, and other athletic endeavors. I can personally attest to bench presses being evil. I have osteoarthritis in BOTH shoulders that limit me from doing hardly anything with my upper body. I cant even raise my hands above my head.
If 1 set was good, 20 sets was better and for a number of years I would pyramid my bench presses starting at 225×10 and increasing the weight up to about 320 while decreasing the reps. THen I would start back at 320 and decrease the weights until I got to 225 where I would finish it off with 10+ . Not so smart in retrospect.
Anyway, I feel bad for the young man from USC. His season is over, and maybe his career. He may not even be the same in everyday life and all because of an accident that SHOULD HAVE been prevented.
TIRED?
Flip Large Tires across Cul de Sac
5 tire throws - R/L = 1
ForwardTire Drag to corner - weighted tire for males
5 Rotational Split Jumps in Tire - R/L =1
Pick up Tire and walk/run back to start
X2
on 2nd tire drag - drag backwards using long strides
Wednesday and Friday early am classes will be cancelled until further notice. The idea of opening the gym in the morning was to serve those early risers or people that travel for business so they could get their fit pit fix. Unfortunately, the number of people who have been coming to the gym has not been consistent enough for me to keep it open.
I will reopen the early am gym if I am able to get the following: At least 10 dedicated people that pay the monthly fee and not just a walk in fee. I would also be willing to expand to Mondays if there were enough of those dedicated people who wanted to come in the early morning
SKill Work: Front Squat 3×3 80%
WOD - 5 rounds : Score = TOTAL REPS
:20 Bar Thrusters :40 Rest
:20 Pull Ups :40 Rest
:20 Burpees :40 Rest
We did the 300 workout the other day. Many people did it for the first time. What amazed me were the times. Many of our elite level athletes took 2 or more minutes off their previous times and up to 8 minutes off their initial times. Additionally, all the new people, who did it for the first time, registered scores that were 5-15 minutes faster than the initial times when we first did the exercise.
What does that mean? To me, the only things different in our training are the incorporation of the Olympic Lifts (building strength, power and explosiveness), and the reinforcement of the high intensity principle. We had for whatever reason lost our way a little and every workout was a test to see how much weight we could lift. This was fine except the problem lay in that after 2 or 3 or 4 reps we would have to put the weights down and take a breather. Now with our emphasis on using a weight that will allow you to complete all the reps and sets without stopping, we have the best of all 3 worlds, the pathogenic, glycolic and oxidative metabolic pathways. This is more in keeping with the stated principles.
In terms of the Olympic Lifts, we demonstrated the Burgener warm up today for the hang clean. We need to focus on working every time in the gym on keeping what we learned and keeping those motor pathways grooved so that when we do hang cleans, we will be able to do them with correct form and be able to use considerably more weight.
I got a call from Laura Lee tonight. She was ecstatic over the direction the gym is headed and wanted me to know how much she appreciates what Sheryl and I are doing. She really likes the new direction and feels that she is much farther along in her fitness than she would have been had we maintained our previous course of exercise.
WOD: NEW - THe Burgner Warm Up using the stick then a bar then some weight
Knee to waist- shoot your hips x3
Shrug & Pull with Elbows x3
Complete Hang Clean x3
=1
5 rounds of 5
SKILL WORK:
Hang Cleans 90% 1RM 3×3
How many people mow their own lawns? I know that I have ever since I was 10 yrs old and have often wondered how you can turn it into a workout. Does everyone remember how we pull the tires, with a pawing long stride that works the hamstrings and glutes? Same thing with a lawn mower. Dont get up on your toes, rather use a long pawing stride to really work your posterior chain.
How about Rock Star Parking? I love it as much as the next person, but to be honest, leaving the car further out in the parking lot( safety rules this one) and walking into the establishment will burn off a few calories of that carrot cake.
Many people travel for business. If you cant make the hotel gym work for your needs, you can always do multiple sets of climbing up and down the stairs. One stair workout is forwards up, backwards down, sideways up and down , backwards up- forwards down, and other sideways up and down. Really works the hips. You can also hop 1 footed, 2 footed, every other stair ect. It doesnt take long to make your heart rate increase.
The fun of going out of town is town is trying to get your workout in. You can always do the obvious pushup,situp, squat in your room, but you can lunge in the hallways, do standing broad jumps, find various ways to utilize equipment on hand, its a wonderful experience.
coach dean | 
09 30th, 2009| 