Power, Power Endurance

APR

01

Friday


Workout:
Ride/Row 10 minutes @ easy pace
Then:
2x5 Slow Upright Row @ 25# bar
2x3 Slow Upright Row @ 45# bar
Then:
Squat and Jump a bit
Then:
5x Power Clean from 10" blocks @ 95#
5x Squat Clean from 10" blocks @ 95#
5x Power Clean from 10" blocks @ 115#
5x Squat Clean from 10" blocks @ 115#
5x3 Squat Clean from 10" blocks @ 135#
Technical practice, shoot for best possible form
Then:
"Those Goblet Squats Suck ? as do the Push-ups"
10x Pull-up +
20x Deck Squat @ 18# KB +
30x KB Swing @ 60# KB +
40x Push-up "Hard Style" (see below) +
50x Box Jump on 24" box +
60x Goblet Squat @ 53# +
10x Pull-up
Then:
Cool down


Notes:

Clean, "Those Goblet Squats ?"
Damon, Jamie

It was great to talk with Jamie about the Pan Ams. Of the last three matches he has lost all were to current or former world champions. The combined total deficit of points is two ? 2 fucking points. He said, "I came back from this tournament so motivated. I have been working all week on the technical issues I saw as deficient. I can't wait for the next one!" And this is what competition should do: expose, raise up, motivate, reinforce, provoke, question and make one asks questions.


Today the technical practice focused on straight arms and the shrug ...
There has been a lot of this lately. 10x10, etc. Totally appropriate for some athletes and objectives. Whether a movement is "functional" depends entirely on the task one is training to execute.

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