Wednesday, 2 July 2014

1) Flexibility – Thoracic Spine Barbell Stretch:  3 x 30 seconds
2) Skills and Drills
   a) Pull Up Pull Overs:  3x3 – Begin with a Strict Pull Up and move your hips to the bar just as we’ve been practicing in the levers.  At the top of the lever pull your legs over the bar and push yourself to front support.  If you have to work with bent knees to get used to getting over the bar that’s okay to start, but keep in mind perfect form (demonstrated in the linked video) is the ideal.
   b) Feet-in-Rings Muscle Up Drills:  3×5 – Set a pair of rings on your Muscle Up bar to hang exactly high enough to put your hips at the bar and rest the arch of your foot in the rings.  Swing backward with straight arms and straight legs maintaining pressure on the rings with your feet.  Swing back over the bar focusing on aggressively pulling your shoulders over the front of the bar.  We’re focusing on building comfort working away from the bar on the backswing and the fast shoulder drive over the front of the bar.  Keep your hips up high as in the first few examples in the linked video.  DO NOT let yourself pike downward like the last rep shown in the linked video.

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Snatch Grip Deadlift:  3x5
1b) Snatch Grip Push Press:  3x5

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Hang Snatch (just above knee) 2-Rep Max.

CONDITIONING
Run:  800m x 3 – Rest 1 minute between intervals.
If you know your 1-mile time, run these at 90% of your 1-mile time.  For example, if you run 1 mile in 7 minutes:  7:00 mile time = 1:45 for 400m or 3:30 for 800m.  Then, 3:30/0.9 = 3:53 pace for 800m.  So, each 800m should take you 3:53.  If you do not know your 1-mile time, run these at 80% of your maximum perceived effort.