Friday 12/16/16

Friday 12/16/16

Feeling it.

Lesson 28 from Dan John 40 Years of Insight: Last lift. Best lift.

These are mantras I repeat to myself and to my athletes. I’ve won National Championships in lifting and throwing on the very last lift or throw. I do it with so much regularity that Don Bailey, a good friend and fellow thrower, has told people I do it on purpose for “the theater.” It’s not true, but I do like the point. It always works well in training.

Charlie Francis, the late, great sprint coach, would end workouts when his athletes got a personal record in anything. His idea was “there you go – you peaked – now rest.” That is an extreme, but I wish I would’ve known this when I was younger. Injuries tend to show up when you want to add just a little more to your lifetime best. Learn to celebrate success and keep improving over the long haul. This skill has to be practiced. You have to draw a line in the sand and say, “This is it. This is the last thing I do today and it’s going to be my best effort.” Now, I know most lifter don’t do this, but I also know that most don’t make any gains! Always strive to leave practice and workouts “on top.”

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
5/5 Clean and Push Press
40 Yd Waiter Walk R/L
5 Downdog Push-ups

Lift

Levels 2-4

Work up to a 1 Rep Max Front Squat
Don’t waste your time with junk reps.
This is my suggested approach to maxing out your squat:
(These percentages are based on your CURRENT max, not the one you want to hit today)
5 Reps at 50%
3 Reps at 60%
2 Reps at 70%
1 Rep at 85/95/105/…(no more than 5 singles to max out)

***IF you were not here yesterday, you should go for a 1RM Squat Clean first, then try up to 3 attempts at a 1RM Front Squat.***

***Clean Protocol as follows:

Levels 3/4

Work up to a 1 Rep Max Squat Clean.
Don’t waste your time with junk reps. Doubles and singles, start at about 75% and make 5% increases.
Aim for 105% of your current max.

Level 2

Work up to a 1 Rep Max Hang Squat Clean.
Be mindful of your technique–just because you’re going heavy doesn’t mean you should muscle the weight.
Make 5-10# jumps. Be confident and push yourself to a new PR.***

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

7 Minutes AMRAP
Burpees

The Level 4 goal is 20 burpees per minute.